Running form analysis
See how you actually run, from ten seconds of video.
A watch counts steps; it has never seen you run. Film side on with your phone, and every foot contact is found and measured against the range most uninjured runners sit in. Two clips go through the same analysis here: one with nothing to flag, one with something to work on, and what the coach says about it. It plays as you reach it.
Fit PA is the AI running, cycling and triathlon coach that knows your training. This is one part of a week with Sam, a fictional athlete; every screen below is the real app's own components and the numbers are illustrative.
Sunday · 11:20 am
The one thing the watch cannot see
A watch counts steps; it has never seen you run. Ten seconds filmed side on, every foot contact found, the angles at contact measured against the range most uninjured runners sit in, and how the foot lands put on the record. Two clips through the same analysis - one with nothing to flag, one with something to work on.
Patterns in this clip
None flagged.
Typically inside the reference range; some contacts stray below it. Not flagged.
Your spread -18.1° to 5.2°. Reference -5° to 10°. Flag line above 15°. Measured against the frame edge, not the ground: a phone tilted a few degrees moves this number by the same amount.
Typically inside the reference range; some contacts stray above it. Not flagged.
Your spread 24.4° to 35.3°. Reference 10° to 35°. Flag line below 8°.
Typically inside the reference range; some contacts stray below it. 4 of 12 contacts sat outside the reference; your typical contact did not, so this is not flagged.
Your spread 2.6° to 7.7°. Reference 4° to 12°. Flag line below -2° or above 18°. Measured against the frame edge, not the ground: a phone tilted a few degrees moves this number by the same amount.
Inside the reference range on nearly every contact. Observed only; this measure is never flagged in this version.
Your spread 30.6° to 40.1°. Reference 25° to 50°.
Above the reference range. Not flagged.
Reference 165 spm to 195 spm. Flag line below 160 spm.
Patterns in this clip
- Upright torso, little forward lean mild pattern Moderate signal
17 of 19 contacts (89%) outside the reference medium confidence
Typically above the reference range; some contacts reach inside it. Your typical contact (10.5°) sits just above the reference, within the camera-tilt uncertainty of an uncorrected clip (about 2°) and its own measurement spread (8.9° to 10.7°), so this is not flagged.
Your spread 0.7° to 14°. Reference -5° to 10°. Flag line above 15°. Measured against the frame edge, not the ground: a phone tilted a few degrees moves this number by the same amount.
Typically inside the reference range; some contacts stray below it. 7 of 18 contacts sat outside the reference; your typical contact did not, so this is not flagged.
Your spread 7.4° to 17.1°. Reference 10° to 35°. Flag line below 8°.
Below the reference range on most contacts. Flagged: a mild pattern — your typical contact (0.2°) sits below the reference, inside the flag line; 17 of 19 contacts were outside it.
Your spread -2.8° to 3.4°. Reference 4° to 12°. Flag line below -2° or above 18°. Measured against the frame edge, not the ground: a phone tilted a few degrees moves this number by the same amount.
Typically inside the reference range; some contacts stray below it. Observed only; this measure is never flagged in this version.
Your spread 18.8° to 37.3°. Reference 25° to 50°.
Inside the reference range. Not flagged.
Reference 165 spm to 195 spm. Flag line below 160 spm.
Flagged moments
clear or moderate signal faint signal pattern to look at efficiency
Your step rate sits right in the typical range at 180 spm, but your torso runs upright with little forward lean.
Working well: Your step rate held at 180 spm, right inside the 165 spm to 195 spm range most runners sit in.
The one thingTry running slightly ahead of your feet, with your eyes down the road rather than up at the sky, to bring a touch more forward lean into your stride.
Look at nextA second clip in about three weeks would show whether your torso lean shifts closer to the 4 degrees to 12 degrees range or holds steady at its current level.
What to work on
Upright torso, little forward lean
Run slightly ahead of your feet: eyes down the road, not up at the sky.
A reclined torso tends to push the foot out ahead of the body at landing, so every step brakes a little, and it usually goes with a slower step rate.
- Falling starts 6 × from standing into 20 meters of running, before easy runs
Stand tall, lean forward from the ankles until you have to step, and let the first steps run out of the fall. Keep the line; do not bend at the hips. The body ahead of the feet; the feet catching up underneath rather than reaching ahead. - Short hill sprints 6 × 10 seconds on a moderate hill, walk down, once a week after an easy run
Run hard but relaxed up the hill with a tall body and quick steps. The hill makes a lean from the ankles natural. Driving from the hips with an upright torso; nothing folding at the waist. - Metronome step-rate intervals 4 to 6 × 1 minute at your current step rate plus 5%, 1 minute easy between, on two easy runs a week for three weeks
Set a metronome app to your step rate plus 5% (the watch's number, or the video's). Match a foot strike to every beat at your normal easy pace. Do not speed up; shorten the step instead. Quicker, quieter feet landing closer under you. It should feel a little busy, not faster.
In your plan: Falling starts before two easy runs a week and the step-rate intervals inside them for three weeks; the hill sprints once a week. No change to volume.
Film again in about 3 weeks to see whether it moved.
Everything talks to everything
See the rest
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