Five Garmin Data Screens That Helped Me Improve My Running Economy.

On most runs, I prefer to focus on pace and heart rate data from my Garmin and ignore the rest (though I do enjoy experimenting with this data later). But I also think it’s worth trying something interesting every now and then. So for my latest workout, I reconfigured the data screens on my watch, focusing on a few of the most important metrics available to me—cadence, stride length, vertical oscillation, ground contact time, and more—to see what useful insights I could glean.

First, a brief definition, as the term ” running economy ” is used quite often: Running economy is the energy (oxygen) expended while running at a given speed. Two runners may maintain the same 8:00 pace, but the one using less oxygen is more “economical.” This runner can run at the same pace with a lower heart rate, maintain it longer, or run faster at the same effort. It is one of the most important factors in improving performance, along with VO2 max and lactate threshold, and it can be improved through training, strength training, and technique.

Technically, your watch can’t directly measure your running economy and give you a single, specific number. But it can show you how you’re accelerating your pace, allowing you to identify inefficiencies and see if your heart rate drops as you correct them. That’s exactly the experiment I’m conducting (pun intended). After my next marathon, I’ll share in detail how exactly I improved my running economy and how.

All running metrics on your Garmin watch

Garmin groups these metrics under the category “Running Dynamics.” Depending on your watch and accessories, these include cadence, stride length, ground contact time, ground contact time balance, vertical oscillation, vertical ratio, running power, and gait deceleration. In all the examples below, I’m using the Garmin Forerunner 970 ; please note that not all Garmin watches can display all of these data fields.

• The cadence measurement feature works on almost all Garmin running watches.

• Stride length measurement is available on many mid- and high-end watches, sometimes via a wrist-based sensor and sometimes only via an additional accessory.

• Ground contact time, ground contact balance, vertical oscillation, and vertical ratio have historically required the use of a compatible chest strap, but many modern watches now measure these parameters on the wrist.

• Running power requirements depend on your watch and whether you use any accessories. Check out Garmin’s running power device requirements .

• To measure walking speed loss and the percentage of walking speed loss, you need an HRM 600 chest heart rate monitor paired with a compatible watch. These metrics are not measured at walking pace while running.

Check your watch’s user manual ( Running Dynamics page ) to see what metrics are available to retrieve your own data from the screens.

How I use Garmin data screens to chart my running performance

Remember that while these metrics are useful, there’s no universally “correct” cadence or vertical oscillation value. Chasing the coveted 180 steps per minute can do more harm than good if you’re taking too long strides at a fast pace or running in a stiff, choppy manner. Think of everything below as a guide, not a goal. Here are a few more tips on how to get the most out of your Garmin’s data without succumbing to information overload:

• Change one variable at a time. I spent several weeks deliberately adjusting my cadence before I started worrying about anything else.

• Use the new data screens during easy runs. Intense workouts are designed for intense efforts; during easy runs, you can afford to pay more attention to monitoring your situation.

• Review your data after your run, not during it. Constantly monitoring your vertical oscillations during your stride is a surefire way to trip and fall. You can glance at them, but don’t let the numbers completely consume your attention during your run.

• Look for trends, not individual numbers. Again, focus on personal patterns, not specific targets.

• Screens should be minimalist. Three or four fields on a screen are sufficient. A denser arrangement of fields makes it difficult to read information while walking.

• It is recommended to start the rotation with the base screen and add experimental ones after it, so that you can switch between them on simple routes without changing the usual configuration.

Screen 1: Stride Frequency + Stride Length + Lap Pace

“Run at 180 steps per minute” is one of the most common and often misunderstood pieces of advice for runners. Stride rate naturally fluctuates with pace, so chasing a single, coveted number, regardless of your running speed, can actually slow you down. Pace is the product of your cadence and your stride length. Correlating these two variables will help you understand how you’re increasing your pace (or not).

What I noticed right away was that during easy runs, I naturally lengthen my stride length and slow down my cadence. This created a relaxed feeling, but also meant I had to brace myself harder with each landing. Over the past few weeks, I’ve gradually increased my cadence by about 3-5 steps per minute, which slightly shortens my stride length at the same speed, and my heart rate also drops slightly (though cooler weather certainly helps).

The goal is to find your own cadence range and increase it slightly, rather than aiming for a fixed value. When in doubt, aim for a cadence at each stage that keeps your foot close to your body, rather than forward.

Screen 2: Ground Contact Time + Balance at Ground Contact + Loss of Walking Speed

This screen requires compatible hardware to work, and if you have it, this is my favorite way to detect screen fatigue.

Ground contact time (GCT) is the amount of time your foot remains on the ground during each step. Generally, a shorter contact time is associated with a springier and more efficient stride, and it tends to decrease as speed increases. GCT balance measures the distribution of ground contact time between the left and right feet.

Stride loss is the newest of these metrics, and it’s most directly related to running economy . Every time your foot hits the ground, it acts as a brake, causing your forward momentum to drop before you push off again. Stride loss measures how much speed you lose each time your foot hits the ground, and this loss is expressed as a percentage relative to your running speed. Lower values ​​mean less braking, and more of your energy is spent on forward momentum rather than fighting against it.

This is useful for several reasons:

• It detects a stride that’s too wide. Moving your foot forward relative to your body increases braking, and this metric shows the consequences. This makes it a great complement to cadence: if increasing your cadence causes your foot to land closer to your body, you may notice a decrease in your stride speed.

• This is a more accurate indicator of efficiency than oscillation. Vertical oscillation shows how much you move up and down. Stride loss shows how much you slow down horizontally, which is closer to what actually consumes energy.

• This is a sign of fatigue. Like GCT, it can subtly manifest itself in the later stages of long runs as fitness deteriorates.

Two more useful uses for this screen that I have found:

1. Fatigue tracking. On long runs, my overall chronostat always starts to climb in the last third of the distance, long before my pace or heart rate tell me I’m completely exhausted.

2. Signs of asymmetry. A constant deviation from a 50/50 ratio isn’t a problem in itself, as a slight imbalance is common. But if your ratio changes noticeably on days when something feels off, it’s worth paying attention.

Again, don’t worry about minor imbalances. Look for changes compared to your normal state.

Screen 3: Vertical Oscillation + Vertical Ratio

Vertical oscillation is the amount of bounce with each step. Vertical ratio is the amount of bounce relative to stride length, making it easier to compare results across different paces and between different runners. The lower this ratio, the less energy is typically expended on upward movement rather than forward movement.

For me personally, this screen was the most misleading at first. I saw my result, decided it was too high, and tried to “run lower.” This only made my stride unnatural and awkward. What worked better was that I began to perceive it as a trend. The idea is that as I improve my cadence and slightly shorten my stride length, vertical oscillation will naturally decrease on its own. Strength training and a slightly higher cadence should do more for me than any overly contrived advice about “floating” running technique.

Screen 4: Battery level (if any)

The principle of running economy is simple: compare your power and heart rate over time. In fact, I plan to add heart rate to the display along with power. Since power instantly responds to changes in load and terrain, it’s a better indicator of running economy than pace on hills or in windy conditions.

If you can maintain the same power output at a lower heart rate than you did two months ago, that’s a real improvement in fitness and efficiency, regardless of your pace. Just keep in mind that different power measurement systems calculate this number differently, so stick to a single source and don’t compare data from different devices.

Screen 5: Home Screen

Finally, the screen I never hid: pace, heart rate, and lap or average pace (plus a timer and time of day, since it’s my watch, after all). For these runs, I could judge changes in my form by whether my heart rate increased or decreased at a given pace. Ultimately, this is how I can tell if any of the above changes are working.

How to add or edit data screens on your Garmin watch

You can customize screens on the watch itself or in the Garmin Connect app. The app is easier to edit multiple screens at once, as the fields are larger and easier to read. Menu names vary by model, so use these as general guidelines.

Under your supervision

1. Open Activity settings. On the watch face, tap Start and select Running . Then, hold the Up/Menu button (or tap the screen on touchscreen models) and select Running settings .

2. Select “Data Screens.” This displays a list of all the screens you view during your run.

3. Select a screen to edit or click Add New to create a new one.

4. Customize the layout. Choose the number of data fields to display: from one large field to several smaller ones.

5. Select data fields. Select each field slot, browse categories (Cadence, Running Dynamics, Power, Heart Rate), and select the desired metric.

6. In the Data Screens menu , you can reorder or delete screens .

In the Garmin Connect app

1. Open Garmin Connect and select your watch (usually under More or the device icon).

2. Go to Activities & Apps , then select Run .

3. Click Data Screens and select the screen you want to edit.

4. Change the arrangement of elements and fields, then sync your clock for the changes to take effect.

Result

If you have the necessary equipment and a little curiosity, a few weeks of exploring running dynamics on your wrist will help you become as passionate about it as a real running machine. Observe, study, adjust one thing at a time, and let your heart rate tell you if it worked. For more information, check out the ten life hacks every Garmin user should know .

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