Renowned running coach Bobby McGee has spent decades helping athletes unlock their full potential by refining their running efficiency. 

In his latest article, Improving Your Running Efficiency with Stryd & Gold Medal Olympic Coach Bobby McGee, Bobby dives into Stryd’s five key running metrics and shares how targeting each one can help you run faster, smoother, and with less risk of injury.

Let’s take a closer look at each of these key metrics and explore the specific exercises that can help you improve your efficiency in each area.

Efficiency Factor: Cadence

Cadence is the number of steps you take per minute. An optimal cadence supports smoother transitions, better energy use, and decreased injury risk. These exercises aim to help you establish quicker, more efficient rhythm and turnover.

Exercises to Improve Cadence

• Heel Walks: Promote foot and ankle mobility while maintaining upright posture and forward hips.
  Watch Heel Walks Video
  
• Quick Feet: Short, rapid stride cycles help improve leg turnover while reinforcing good posture.
  Watch Quick Feet Video
  
• Step-Ups to Post: Drive upward with a high knee to reinforce cadence and form.
  Watch Step-Ups to Post Video

Efficiency Factor: Duty Factor

Duty factor measures the proportion of your stride that your foot is in contact with the ground. Improving it helps maximize force application and running economy.

Exercises to Improve Duty Factor

• Great Toe Walks: Strengthen the big toe and foot mechanics for better contact and propulsion.
  Watch Great Toe Walks Video
  
• Single Leg Emphasis Run-Throughs:Build controlled ground contact and push-off one leg at a time.
  Watch Single Leg Emphasis Run-Throughs Video
  
• Banded Knee Raises: Add resistance to promote powerful hip drive and stable form.
  Watch Banded Knee Raises Video

Efficiency Factor: Vertical Oscillation

Vertical Oscillation refers to the bounce in your stride. Minimizing excessive up-and-down motion can reduce wasted energy and impact forces, leading to smoother, more forward-oriented movement.

Exercises to Improve Vertical Oscillation

• Runner Reverse Nordic Curls: Strengthen the quadriceps and hip flexors to help minimize vertical bounce.
  Watch Runner Reverse Nordic Curls Video
  
• Constant Power Wall Pushes: Encourage push-off with consistent ground contact patterns.
  Watch Power Wall Pushes Video
  
• Forward Leaning Quick Calf Raises: Improve ankle stiffness and recoil for more efficient propulsion.
  Watch Forward Leaning Quick Calf Raises Video

Efficiency Factor: Leg Spring Stiffness

Leg Spring Stiffness (LSS) measures how efficiently your legs use elastic energy. A higher LSS enables better force generation and quicker ground contact, optimizing speed and efficiency.

Exercises to Improve Leg Spring Stiffness

• Seated Straight Knee, Dorsi Flexed Leg Raises: Build strength in the hip flexors and ankles to support stiffer, more reactive strides.
  Watch Seated Straight Knee Leg Raises Video
  
• Endurance Skipping: Reinforce rhythm, coordination, and elastic return.
  Watch Endurance Skipping Video
  
• Heel Raised Wall Sits: Static hold to strengthen key muscles for better spring and support.
  Watch Heel Raised Wall Sits Video

Efficiency Factor: Impact Loading Rate

Impact Loading Rate (ILR) is how quickly force enters the body on foot strike. Reducing ILR helps limit stress on joints and tissues, improving injury resilience.

Exercises to Improve Impact Loading Rate

• Roll Ups: Controlled heel-to-toe movements help absorb impact and reinforce active foot mechanics.
  Watch Roll Ups Video
  
• Mini A-Skips: Short, sharp movements build strength and control at foot strike.
  Watch Mini A-Skips Video
  
• Pogos: Light, quick hops train spring stiffness and upright posture.
  Watch Pogos Video

Train Smarter, Run Stronger

Improving your running efficiency means training with purpose. These exercises are tailored to help you make measurable gains across Stryd’s five key metrics, giving you tools to build better form, greater resilience, and stronger performance.

No matter if you are chasing a new PR or looking to run pain-free, targeting these five key metrics is a proven way to become a faster, more efficient runner.