Metric glossary
Time on the ground (ground contact time)
How long each foot stays on the ground per step, in milliseconds.
- Pods needed
- A pod on a shin or foot (both legs for left vs right)
- Usual confidence
- Medium what this means
What it is
Time on the ground is how long your foot is in contact with the ground in each step, from landing to push-off. Runners call it ground contact time. It is shown in milliseconds (ms).
How we measure it
A shin or foot pod records movement 100 times a second. We detect the moment the foot lands and the moment it leaves the ground from the pod's rotation and impact. We tested these rules on about 9,400 real strides measured on force plates: the average difference was about 3 ms, with about 15–23 ms spread per single stride.
Typical range
| Band | Time on the ground |
|---|---|
| Good | 270 ms or less |
| Watch | 270 to 310 ms |
Above 310 ms stays at "watch" (outside the typical range); it never turns into "Work on". Contact time gets shorter as you run faster, so compare runs at a similar pace.
How sure we are
Medium. Good for trends and for comparing your left and right leg. Single strides vary; the session median is solid. See how confidence works.
What you can try
If it is outside your typical range, try the cue "quick off the ground":
- Pogo hops: 2 × 20 small, quick bounces on the spot.
- Skipping for 20–30 m.
- 4–6 relaxed strides at the end of an easy run.
Research links shorter, springier contacts to better running economy.
Good to know
A longer contact time on one leg shows up on the left vs right page. A 1–10 % difference is common.
Updated 1 November 2026.
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ReadMyMove shows how you move. It does not assess injuries or health. If you have pain, see a health professional. If you're pain-free, there's no need to change something just because it differs from a typical range.