The target zone for this metric is between 180 and 200 steps per minute.
Cadence, measured as steps per minute, is the term used to describe how often your foot contacts the ground during every minute. It is an important measure in running form and biomechanics because a low cadence value is often an indicator of over-striding or high bounce which leads to wasted energy and an increased risk of injury.
Lumo Run will work to progress you to this zone by only increasing your cadence by 10% at a time.
Heiderscheit, B. C., Chumanov, E. S., Michalski, M. P., Wille, C. M., & Ryan, M. B. (2011). Effects of Step Rate Manipulation on Joint Mechanics during Running. Medicine and Science in Sports and Exercise, 43(2), 296–302.
Ground contact time
The target zone for this metric is to stay under 300ms.
Ground Contact Time (GCT) measures the time your foot is in contact with the ground during each step. It’s important to have a small GCT because the larger your GCT, the longer your leg is loaded with the weight of your body — this increases your potential for injury, as well as slows you down.
Kong, P.W., De Heer, H. Anthropometric, gait and strength characteristics of Kenyan distance runners. (2008). Journal of Sports Science & Medicine. 7(4), 499 – 504.