What is Ground Contact Time (GCT)?
and GCT is the amount of time your foot spends on the ground each step.
In general, less time on the ground can mean you’re running with more spring and efficiency. If it’s too long, you may be overreaching with your stride, losing stability, or not getting much bounce from your lower legs and hips. That can make running feel sluggish. Your GCT can often get longer when you’re tired and your form starts to break down.
Focus on form and strength to improve.
Running Drills
Here are some drills to improve your running form and reduce your GCT:
1/ Nudge your cadence up slightly.
- Aim for ~+3–7% at your easy/steady pace (use a metronome or music).
- Cue: “Quick feet, same stride length.”
2/ Add short strides (fast but relaxed)
- After easy runs: 4–8 x 15–25 sec at ~mile/3–5K effort, full easy jog recovery.
- Focus on light contact and tall posture.
3/ Hill sprints for “snap.”
- 6–10 x 8–12 sec on a steep hill, walk back recovery.
- Hills naturally encourage good mechanics (less overstriding) and fast force application.
4/ Build ankle/soleus strength + stiffness.
- Do soleus raises (bent-knee) and single-leg calf raises 2–3x/week.
- These improve your ability to absorb and reapply force quickly at mid-stance.
5/ Clean up landing mechanics.
- Cue: “Land under hips, push back, not up.”
- Many runners lengthen GCT by overstriding/braking; think slight forward lean from the ankles and a quiet, “under you” footstrike.
Strength and Conditioning Exercises
For most runners, the best strength work for improving ground contact time is a mix of calf/ankle strength, single-leg hip work, and low-volume plyometrics. The reason is pretty simple: shorter ground contact time usually comes from being able to accept force quickly and push off quickly, which depends a lot on lower-leg stiffness/reactivity plus enough strength through the glutes and hamstrings to keep your stride stable. Research and sports-medicine sources consistently point to plyometrics and stiffness-focused work as useful here. Experts agree: jump training and leg-strengthening are among the best ways to improve at this!
From a beginner to an elite athlete, spending less time on the ground is valuable. It won’t turn you into a superhero overnight, but it’s a fun way to start feeling lighter on your feet!
Running efficiently is like saving tiny bits of energy in a secret piggy bank. Those small savings add up, especially during longer runs. By the end, you’ll be the one with enough pep for a victory lap while everyone else is flagging!
Key gym exercises to improve your ground contact time:
1/ Seated Calf Raises Unweighted
1
Find a chair or bench to sit on, then place the soles of both feet on something elevated so you can lower your heels. Your lower leg should be at 90% to your upper leg (thigh).
As you can see, we utilised two weights for this purpose. Place your hands on your thighs
2
Keep your back straight and raise your heels by engaging your calf muscles. Hold for 5 seconds, then lower.
Perform 4 sessions a week, with 4 sets per session of 10 repetitions.
Once you have mastered this, you can move on to weighted seated calf raises.
2/ Seated Calf Raises Weighted
1
Set yourself in the same position as the unweighted position. Choose your weight; if you’re not sure, start with a light one.
Take hold of them and place them carefully on your knee, directly above your heels.
2
Keep your back straight and raise your heels by engaging your calf muscles. Hold for 5 seconds, then lower.
Perform 4 sessions a week, with 4 sets per session of 10 repetitions.
As you master this, you can increase your weight and reps.
3/ Standing Calf Raises
1
Find a step or similar object. If you can steady yourself by holding onto a wall or rail. Carefully move your heels over the edge of the step. Now shift your weight to one side, in this case the left, and let your heel drop; your right foot will just be touching to help balance.
2
Start the exercise by slowly raising your left heel for 3 seconds, then lock out at the top. Hold this for 5 seconds if you’re a beginner, and for 15 seconds if you’re an expert. Once you’ve finished, lower yourself down slowly and rest for a few seconds. Perform two to six repetitions, two to three times a week. As you get stronger, you can wear a backpack and add weight to it.
4/ Pogo Jumps
1
Pogo Jumps, also known as Ankle hops, help reduce your GCT and overstriding by teaching your body to land under your centre of mass.
To execute Pogo Hops, stand upright (not rigid) with your feet hip-width apart with your hands resting by your side. (You can place your hand on your hips)
2
Now flex from your ankles (mostly), knees and hips (slightly), then load the balls of both feet.
3
Now push upwards as powerfully as you can, keeping your back straight. When you land, repeat as quickly as possible, keeping jumps quick and springy. You will self-modulate your height and speed.
Gradual progression is key; start with lighter, softer pogo jumps and slowly increase the height to build strength.
Increase duration and intensity from 10 seconds to a maximum of 1 minute.
2-4 sets, 3 sessions per week.
Focus on quality, stiffness, and control, not long duration.
RUNRIGHT-3D Explainers
Micrometrics
- EGround Contact Time
- EOverstride
- EVertical Stiffness
- EVertical Oscillation
- ECadence
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Reduce your braking power and run better