EasyMiles Training Tip: Reduce the Bounce, Improve Your Efficiency

One of the biggest hidden energy drains for runners is something called vertical oscillation. In simple terms, it is how much you bounce up and down while you run.

The more you bounce, the more energy you waste going upward instead of moving forward.

Running is about covering ground, not jumping off it.

When you reduce unnecessary vertical movement, you improve your running economy. That means your body uses less energy at the same pace, helping you go farther and feel stronger over distance.

Why It Matters

Less vertical oscillation can lead to:

• Reduced fatigue over longer efforts
• More efficient breathing and rhythm
• Lower impact stress on joints
• Smoother, more controlled stride
• Stronger endurance without forcing speed

Efficiency first. Speed follows.

How to Reduce Excess Bounce

Try these simple adjustments on your next run:

Think forward, not upward.
Focus on traveling across the ground rather than springing into the air.

Lean slightly from the ankles.
Not from the waist. A gentle forward lean helps naturally direct momentum forward.

Take quick, light steps.
Avoid overstriding or bounding. Shorter, quicker steps reduce vertical movement.

Aim for a midfoot strike.
Landing under your body instead of far out in front can improve efficiency and reduce braking forces.

You do not need to overhaul your form overnight. Small refinements, practiced consistently, add up.

The goal is not to look dramatic. It is to move smoothly.

Train smart. Glide forward. Save energy for the miles ahead.