Vertical Stiffness
What is Leg Spring Stiffness / Vertical Stiffness?
Leg spring stiffness is a measure of how effectively your legs store and release energy whilst running. Efficient legs work like springs, absorbing energy then returning it.
When your foot hits the ground, your muscles and tendons absorb the force, store energy, and then release it to help propel you into the next step.
How much energy you store depends entirely on how healthy/conditioned your tendons and muscles are.
A good level of stiffness helps you run efficiently. Too little stiffness can mean you “sink” too much into the ground and waste energy. Too much stiffness can increase impact and put more stress on areas like the calves, Achilles tendon, or shins.
There is no perfect number for everyone. The right amount depends on your speed, strength, running style, shoes, and the surface you run on.
Running Drills
Here are some drills to improve your running form and improve Vertical Stiffness:
1. “Run Tall” Strides
On an easy run, spend 15–20 seconds running tall with good posture through the hips and core.
Think: “Tall body, quick feet, light contact.”
This helps you avoid collapsing at the hips, knees, and ankles.
Do: 4–6 x 15–20 seconds during an easy run.
2. Quick-Cadence Pick-Ups
For 20 seconds, slightly increase your cadence without sprinting. Keep the steps short and quick.
Think: “Shorter steps, faster rhythm.”
This helps the foot land closer under the body and reduces excessive ground contact time.
Do: 4–6 x 20 seconds.
3. Hot Floor Running
Imagine the ground is hot and you want your feet to touch down and lift off quickly.
Think: “Touch and go.”
This improves reactivity and helps your legs behave more like springs. Do: 3–5 x 10–15 seconds.
4. Gentle Hill Pop-Ups
On a slight hill, run 10–15 seconds with quick, springy steps. Do not sprint flat out.
Think: “Push down and spring up.”
Hills encourage better stiffness because they naturally make you use your calves, glutes, and hips more. Do: 4–6 short hill efforts.
5. Float Strides
Run slightly faster than easy pace, but stay relaxed. The aim is to feel light, smooth, and bouncy — not powerful or forced.
Think: “Light, quiet, smooth.”
This helps you practise stiffness without becoming tense Do: 4–6 x 20–30 seconds.
The best cue is: Land under your hips, keep contact light, and spring away quickly.
Do these 2–3 times per week, inside an easy run. Avoid doing them when your calves or Achilles are sore, because vertical-stiffness work can heavily load the lower leg.
Strength and Conditioning Exercises
Improving stiffness isn’t just about being “stiffer”—it’s about developing an efficient spring. Plyometrics, calf and hip strengthening, sprint drills, and gradual exposure to faster running can boost vertical stiffness, making your runs more efficient and reducing your risk of injury.
Here are some exercises to help improve the ankle–knee–hip system, which drives leg spring stiffness. Do these 2–3 times a week, with a day off between harder sessions.
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.
Standing Calf Raises Weighted
1
Find a step or a similar object, and hold some weight in either hand. Carefully move your heels over the edge of the step. Now shift your weight to one side, in this case the right, and let your heel drop; your left 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 more accomplished. 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 progress, add weight.
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.
Single-leg Romanian Deadlifts (RDL’s) Unweighted
1
Stand with your feet together and your posture tall. You can put your hands on your hips, but until you feel comfortable, leave them at your side, ready to help you balance.
2
Single-leg Romanian Deadlifts (RDL’s) Weighted
1
2
Bulgarian Split Squats Unweighted
Running is a single-leg activity. Bulgarian Split squats strengthen your glutes, quads, and hip control, helping you stay stable over the stance leg rather than bouncing upward and swaying side to side. A simple starting point is 2 to 3 sets of 6 to 10 reps per leg, using only your body weight.
1
Stand a couple of feet in front of a bench or sturdy chair. Put one foot behind you on the bench. Keep the other foot far enough forward that when you lower down, your knee stays roughly over your foot instead of being forced way past your toes.
Brace your core and keep your chest up (slight lean forward). Most of your weight should stay in the front leg.
2
Lower yourself by bending the front knee and letting the back knee move toward the floor. Go down under control until your thigh is parallel to the ground, or as low as you can without losing balance or form. Keep your knee tracking along the line of your foot
Push through the heel and midfoot of the front foot to stand back up, move slowly (no bounce at the bottom) and stay in balance. This is one rep.
Bulgarian Split Squats Weighted
1
Using small dumbbells, a weighted backpack or even a weighted shopping bag or water containers. Now execute the exercise exactly as the unweighted Bulgarian Split Squat.
2
Increase the weight as you feel comfortable. Generally, if you can complete 3 sets of 10 without difficulty and maintain complete stability, then raise the weight. The goal here is not to set PRs but to maintain good control while keeping perfect stability.
RUNRIGHT-3D Explainers
Micrometrics
- EGround Contact Time
- EOverstride
- EVertical Stiffness
- EVertical Oscillation
- ECadence
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