On most runs, I prefer to pay attention to pace and heart rate data from my Garmin, and ignore the rest (even though I love playing with the data later on). But I also believe in trying a fun experiment now and then. So, for my most recent training block, I’ve retooled my watch's data screens around several of the more nitty-gritty metrics available to me— cadence, stride length, vertical oscillation, ground contact time, and more—to see what useful insights I could gain.
Technically, your watch can't measure running economy directly and give you one neat number. What it can do is show you how you're producing your speed, so you can spot inefficiencies and then test whether fixing them lowers your heart rate at the same pace. That's the experiment I’m running (pun intended). After my next marathon, I'll break down how my running economy actually improved, and in what ways.
All the running dynamics on Garmin watches
Garmin groups these metrics under "running dynamics." Depending on your watch and accessories, they include cadence, stride length, ground contact time, ground contact time balance, vertical oscillation, vertical ratio, running power, and step speed loss. In all the examples below, I'm using a Garmin Forerunner 970; note that not every Garmin can show all of these data fields.
Garmin Forerunner 970 Premium GPS Smartwatch (Black) $749.99 at Amazon Shop Now Shop Now $749.99 at AmazonStride length is available on many mid-range and higher watches, sometimes from the wrist and sometimes only with an accessory.
Running power has its own requirements, depending on your watch and whether you use an accessory. Check Garmin's running power device requirements.
Check your watch's owner's manual (the "Running Dynamics" page) to see what metrics are available for you to rebuild your own data screens.
Change one variable at a time. I spent a few weeks laser-focused on cadence before getting stressed over anything else.
Review after the run, not during. Staring at vertical oscillation mid-stride is a great way to trip and fall. Feel free to glance, but don't let the numbers take over your run.
Keep screens sparse. Three or four fields per screen is plenty. Anything denser is hard to read mid-stride.
Consider keeping your base screen first in the rotation and add the experimental screens after it, so you can flip over on easy runs without losing your usual setup.
Screen 1: Cadence + Stride Length + Lap Pace
Credit: Meredith DietzWhat I noticed immediately: on easy runs, I naturally fall into a longer stride and lower cadence. It felt relaxed, but it also meant a lot of braking on each landing. Over the past several weeks, I've been nudging my cadence up by about 3 to 5 steps per minute, which shortens my stride slightly at the same pace, and my heart rate at that pace has come down a bit (although cooler weather certainly helps there, too).
The goal is to find your own cadence range and shift it slightly higher, not to force a fixed number. When in doubt, aim for a cadence at each pace that keeps your foot landing close to your body rather than reaching out ahead of it.
Screen 2: Ground Contact Time + GCT Balance + Step Speed Loss
Credit: Meredith DietzGround contact time (GCT) is how long your foot stays on the ground each step. Generally, shorter is associated with a springier, more efficient stride, and it tends to shrink as you get faster. GCT balance shows the left/right split.
It's useful for a few reasons:
It's a cleaner efficiency signal than bounce. Vertical oscillation tells you how much you move up and down. Step speed loss tells you how much you're slowing down horizontally, which is closer to what actually costs you energy.
Two other uses I found valuable on this screen:
Asymmetry flags. A consistent tilt away from 50/50 isn't automatically a problem, since a small imbalance is common. But if yours shifts noticeably on days something feels off, it's worth listening to.
Again, don't stress about small imbalances. Look for changes from your normal.
Screen 3: Vertical Oscillation + Vertical Ratio
Credit: Meredith DietzPersonally, this was the most misleading screen in the beginning. I saw my number, decided it was too high, and tried to "run flatter." That just made my stride feel forced and awkward. What worked better was treating it as a trend. The plan is that when I improve cadence and let my stride shorten a touch, vertical oscillation naturally drops on its own. Strength work and a slightly higher cadence should do more for me than any overly contrived form cue about "floating."
Screen 4: Running Power (if you have it)
Credit: Meredith DietzIf you can hold the same wattage at a lower heart rate than you could two months ago, that's a real improvement in fitness and efficiency, regardless of what pace says. Just be aware that different power systems calculate the number differently, so stick with one source and don't compare across devices.
Screen 5: Base screen
Credit: Meredith DietzYou can customize your screens on the watch itself or in the Garmin Connect app. The app is easier if you're editing several screens at once, since the fields are larger and easier to read. Menu names vary by model, so treat these as the general path.
Open the activity settings. From the watch face, press Start and select Run. Then hold the Up/Menu button (or tap the screen on touchscreen models) and choose Run Settings.
Pick a screen to edit, or choose Add New to create one.
Choose your data fields. Select each field slot, browse the categories (Cadence, Running Dynamics, Power, Heart Rate), and pick the metric you want.
In the Garmin Connect app
Go to Activities & Apps, then select Run.
Change the layout and fields, then sync your watch so the changes carry over.
The bottom line
If you have the hardware and a little curiosity, spending a few weeks with running dynamics on your wrist can help you nerd out like you're a true running machine. Look, learn, adjust one thing, and let your heart rate tell you whether it worked. For more, check out these ten hacks every Garmin user should know.
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