Metric glossary
Bounce (vertical oscillation)
How far your body moves up and down with each step, measured at your lower back, in centimetres.
- Pods needed
- A pod on the pelvis (centre of the lower back)
- Usual confidence
- Medium what this means
What it is
Running always has some up-and-down movement. Bounce is how far the centre of your lower back travels up and down per step, in centimetres. Technically: vertical oscillation.
How we measure it
A pod at the centre of your lower back (the app calls it "Pelvis (sacrum)") records movement 100 times a second. We turn its up-and-down acceleration into distance for each step. If you have no pods, a phone in a snug running belt at the lower back works the same way.
Typical range
| Band | Bounce |
|---|---|
| Good | 9 cm or less |
| Watch | 9 to 11 cm |
It stays at "watch" at most. The lower back moves about 1–2 cm more than your body's centre of mass, so our numbers read a little higher than some watches.
How sure we are
Medium. Studies find a very close match between a lower-back sensor and markers on the trunk. See how confidence works.
What you can try
Cue: "run forward, not up" or "glide".
- Raise your steps per minute by about 5 %.
- Quiet-feet strides: 4 × 20 s.
Research links less bounce with better running economy.
Good to know
See also steps per minute and hip drop.
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.