Lumo Run Metrics

    • What does Lumo Run measure?

      Cadence

      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.

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      Bounce

      The target zone for this metric is to stay under 5% of your height.

      Bounce, or vertical oscillation of your pelvis, refers to the up and down movement of your body while you run. The larger your bounce value is, the more energy is taken away from propelling you forward, which decreases your efficient and can increase your risk of injury. 

      Morin, J.B., Samozino, P., Zameziati, K., Belli, A. (2007). Effects of altered stride frequency and contact time on leg-spring behavior in human running. Journal of Biomechanics , 40(15), 3341 – 3348.

        

      Braking

      The target zone for this metric is to be as low as possible, ultimately below 0.6 m/s.

      Braking is the measure of how much your speed slows down on every step. Each time your foot hits the ground, your speed temporarily drops and then has to pick back up again for push off. This is a good measure of running efficiency, because the greater the change in your speed before and after each step, the more energy you waste slowing down and having to speed back up.

       Moore, I. S. Is there an economical running technique? A review of modifiable biomechanical factors affecting running economy. (2016). Sports Medicine. 

       

      Pelvic rotation

      The target zone for this metric is to be as low as possible, ultimately under 10 degrees.

      Pelvic Rotation is the side to side movement of your pelvis observed from above as you run. This is a secondary measure of over-striding as you often have to reach with your pelvis to stride forward. It is also a common issue for people that sit for a long time and have tight hip flexors. 

      Schache, A.G., Bennel, K.L., Blanch, P.D., Wrigley, T.V. (1999), The coordinated movement of lumbo-pelvic–hip complex during running. Gait and Posture Vol 10, 30-47.

       

       

      Pelvic drop

      The target zone for this metric is to be as low as possible, ultimately under 10 degrees.

      Pelvic Drop is the side to side lowering of your pelvis as you run and is best observed from the front of the runner. Perhaps one of the toughest of metrics to address during your run, it is directly related to common causes of injury such as lower extremity rotation, often referred to as knocked knees. 

      Willy, R.W., Scholz, J.P., Davis, I.S. (2012). Mirror gait retraining for the treatment of patellofemoral pain in female runners. Clinical biomechanics. 27(10):1045-51. doi: 10.1016/j.clinbiomech.2012.07.011. 

       
       

       

       

       

       

       

       

      Stride length

      There is no target zone for this metric.

      Stride Length measures the distance between the initial ground contact of one foot to the next ground contact of the same foot. Optimal stride length is different from runner to runner, as it is a result of your individual pace and cadence. However, it is still an important measure to consider in running because over-striding is one of the most common causes of injury and a sign of inefficient running. 

      Moore, I. S. Is there an economical running technique? A review of modifiable biomechanical factors affecting running economy. (2016). Sports Medicine. 

        

      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. 

       
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    • Will my run automatically pause on Lumo Run if I come to a stop?

      The Auto Pause feature has been added to Lumo Run. When this feature is turned ON, it will help you go on runs and the app will automatically pause your run when you come to a full stop. It will not automatically pause the run if you are walking fast or make fast movement. Running with a phone will be required for using the Auto Pause feature.

      You will be able to turn Auto Pause OFF and ON from the "Settings" section of the Lumo Run app.

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    • How do I improve these Lumo Run metrics?

      To improve your metrics you may need to strengthen or stretch some of the muscles involved in performing the desired form. This is why Lumo Run gives you exercises at the end of your runs.

      You also may need to teach your brain to use these muscles while you are running. This is why Lumo Run gives you in-run audio cues. Changing your form takes time as you need to strengthen muscles and/or retrain your body to move in a new way.

      Listen to your body and build up slowly so you give your body time to adjust to the new demands.

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