Understanding the Color Gauges for Running Dynamics

There are colors (or zones) associated with the cadence, vertical oscillation (VO), ground contact time (GCT), ground contact time balance (GCTB), and vertical ratio (VR) metrics on the running dynamics training page as well as on the charts in Garmin Connect. The purpose of the color gauges is to provide some context for how your metrics compare to other runners.

To develop the color gauge, data from hundreds of runs spanning a wide range of running gaits was analyzed. The runners ranged from beginner to serious runners, including some elites. Males and females were included in the study, as well as heel strikers, mid-foot strikers, and forefoot strikers. Some runners were self-taught while others had received varying amounts of coaching. A representative run was selected for each runner. The representative run was one performed at a relatively steady, self-selected pace, over ground (not on a treadmill), and did not include significant elevation changes. Only runs with an average pace faster than 7:00 per km (11:16 per mile) were included in subsequent analyses. The median values of cadence, VO, GCT, GCTB, and VR were calculated for each trial, excluding any walking portions. These median values were used to build frequency distributions utilized by the color gauges.

The color gauges were then created based on percentiles as shown in the charts below:

The runners also answered questions about their age, height, weight, running background, coaching history, running frequency, and so on. Based on the responses to the questionnaires, it was determined that more experienced runners tend towards the blue or purple end of the gauges. They were also more likely to have all RD metrics in these zones. Measurements in the orange and red zones were more likely to come from runners with less experience. However, experience was not the only factor that affected running dynamics. The metrics are inter-related and are also affected by pace, runner’s height, inclines/declines, warm-up/fatigue, and individual differences in running styles.

Note: not all Forerunner devices are able to display or calculate all running dynamics.  Refer to the Owner's Manual for information on what type of running metrics can be recorded on your device.