I am coaching Kellie Jones this year for some 70.3 races and a marathon this year.  She is also using a Stryd power meter on the run to help me gather more insight into her running.  I had noticed that her metrics seems to indicate that she isn’t running very efficiently, so I encouraged her to meet with me to help her with her form.  Here is the video below of the before and after along with some vocabulary definitions to better understand the video:

form power – percentage of power producing upward motion.  The lower the ratio, the better

Vertical oscillation – the amount of distance traveled at the center of mass in the up and down motion. Measured in centimeters. Typically less vertical oscillation is better

Stride length – the distance between steps in meters.

Vertical ratio = vertical oscillation (in meters)/stride length (in meters). Lower number is better.

Running effectiveness = ((meters/sec)/(w/kg)).  This is often best to look at when adjusted for Normalized Gradient Pace (the physiological cost in terms of pace for running over terrain with elevation changes).  Higher number is bette.r