If you're a coach working with high school or beginner runners, it can feel overwhelming deciding which data to track. Good news: you don’t need to measure everything.
Start with two key metrics:
- Cadence (steps per minute)
- Contact Angle (how far ahead of the body the foot lands)
These two influence everything else — stride length, ground contact time, flight time, and even foot strike pattern.
Pic. 1 A clean look at two of the most powerful run metrics — all from a single uploaded video.
Why Focus on Overstriding First?
Overstriding (landing with the foot too far in front) can waste energy, cause braking forces, and increase injury risk. It's often paired with:
- Low cadence
- Aggressive heel strikes
- Excessive trunk movement
Fixing overstriding can automatically bring other metrics into better ranges.
Pic. 2 AiKYNETIX makes it easy to visually identify overstriding — and measure the change when it improves.
What to Do First (and How to Train It)
1. 🚦 Fix Braking Forces
Focus Metrics:
How to Train It:
- Cadence
- Contact Angle
- (Optional: Shank Angle, Pelvis Horizontal Velocity)
How to Train It:
- Use a metronome (set to 10% above their normal cadence)
- Try a playlist of songs at target cadence
- Use AiKYNETIX to verify changes weekly
- Don't jump cadence too fast — max 10% at a time
2. 🦵 Improve Spring-Like Function in the Legs
Focus Metrics:
How to Train It:
- Ground Contact Time
- Flight Time
- Power (Normalized)
- Pelvic vertical movement
How to Train It:
- Plyometrics 2x per week (after speed days)
- Movements like pogo hops, box jumps, lateral bounds
- AiKYNETIX's overhead squat assessment helps check hip control and mobility
Pic. 3 Overhead squat screen reveals mobility limits in seconds with AiKYNETIX.
3. ⚖️ Fine-Tune Balance, Posture, and Asymmetries
Focus Metrics:
How to Train It:
- Balance Tests
- Hip Angles
- Stride Symmetry
- Trunk ROM
How to Train It:
- Core strength 3x/week (planks, dead bugs, sled pushes)
- Balance drills (eyes closed single-leg stands, rocker boards)
- Flexibility: daily stretching of hips, calves, hamstrings
Pic. 4 Key running metrics captured from one simple video.
How Fast Can You Expect Changes?
Final Advice
Start small. Don’t try to fix everything. Use AiKYNETIX to measure what matters most and show your runners how their movement is improving — with no guesswork.
Pic. 5 Track progress visually and quantitatively with every video.
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📬 Subscribe to our newsletter
🔗 Check out our latest breakdowns at aikynetix.com/blog
📥 Got questions? Drop us a line: info@aikynetix.com
