Micrometrics

Improve your Ground Contact Time (GCT) and run better.

Improving your Ground Contact Time (GCT) can enhance your running efficiency and speed. Here are some strategies to consider:

Start working on strength:

1. Power Training

Incorporate exercises that increase the power of your leg muscles, allowing for a quicker stabilisation and therefore push-off.

2. Plyometrics:

Include plyometric exercises in your training to improve your ability to spring off the ground quickly.

3. Ensure there is balance and to a certain extent symmetry in your strength and mobility.

Running Form and Drills:

1. Maintain an upright posture.

2. Work on increasing your cadence, as a higher step rate can lead to a shorter GCT.

3. Perform running drills that emphasize quick foot turnover and efficient ground contact time.

Terrain Variation:

Run on different terrains, such as trails and undulating routes, to challenge and improve your GCT.

Varied Training Speeds:

Mix different training speeds into your routine, including easy runs, tempo, threshold training, VO2 max, and sprints.

Remember, consistency in applying these strategies is key to seeing improvements in your GTC and overall running performance.