Suunto Blog

Inside Joe Klecker's NYC Marathon Build What Changed in a Year on the Same Course Four 25-mile long runs. Marathon-specific workouts. A faster finish on the streets of New York. One year after his marathon debut at the 2025 New York City Marathon, Joe Klecker returned to the same course with more experience, deeper endurance and a sharper approach to racing. After running 2:05:56 at the 2026 Boston Marathon, Klecker focused on building the endurance to race hard for 26.2 miles while keeping the speed that defined his track career. On November 1, he finished the 2026 New York City Marathon in 2:09:28, placing 15th overall and taking 1 minute and 9 seconds off his previous time on the course. Through his partnership with Suunto, Klecker shared the training data behind his build, offering a closer look at his development as a marathoner. From Track Speed to Marathon Strength For most of his career, Klecker raced the 5,000m and 10,000m on the track, building the speed to compete at the highest level. The marathon asked for something different. Instead of leaning on fast workouts alone, Klecker shifted his emphasis toward the aerobic strength needed to hold his pace for more than two hours of racing. His training now blends short track intervals, longer repetitions and demanding marathon-specific sessions. The goal goes beyond getting faster. It's about keeping his speed and building the endurance to use it over 26.2 miles. Three Key Workouts: Building Marathon-Specific Fitness Workout 1 — 20 × 400m: Maintaining Track Speed Eight weeks out from New York, Klecker ran 20 × 400m on the track with 200m jog recoveries. Metric Training Data Workout 20 × 400m Average Split 66 seconds Recovery 200m jog, averaging 55 seconds Total Fast Running 8 km The marathon is now his focus, but speed remains a key part of his preparation. His coach, Dathan Ritzenhein, keeps VO₂ max sessions in the program to preserve the speed Klecker built on the track. Workout 2 — 4 × 5K: Changing Race Intensities Ten weeks out, Klecker ran four 5K repetitions with three minutes of recovery. The session alternated between half-marathon and marathon intensity. Repetition Time Average Pace 1 14:28 2:54/km 2 15:25 3:05/km 3 15:28 3:06/km 4 14:27 2:53/km After 15 kilometers of hard running, he closed with his fastest rep of the day. His final 5K took 14:27, one second quicker than his opening effort. The session showed his ability to switch gears while holding a strong overall effort. Workout 3 — 2 × 6 Miles: Best Week Yet Five weeks before New York, Klecker completed one of his most impressive marathon-specific sessions. Repetition Distance Time Average Pace Rep 1 6 miles 29:16 4:53/mi Rep 2 6 miles 28:47 4:48/mi The second rep built in deliberate changes of pace. He opened with a 4:25 mile, settled into four miles at around 4:58/mi, then closed with a 4:24 final mile. What mattered most was how the session felt. A year earlier, Klecker said, closing a workout like this at that pace would have taken a near-maximal effort. This time, it felt controlled, a clear sign of his improved marathon-specific fitness. The lesson: Sometimes progress means making fast running feel easier. Four 25-Mile Long Runs: Building Endurance Across his build, Klecker completed four separate 25-mile (40.2 km) long runs. Session Distance Time Average Pace Average HR Long Run 1 25 miles 2:19:29 5:35/mi 147 bpm Long Run 2 25 miles 2:20:03 5:36/mi 152 bpm Long Run 3 25 miles 2:18:46 5:33/mi 153 bpm Long Run 4 25 miles 2:16:32 5:27/mi 152 bpm Together, they added up to 100 miles of marathon-specific long running. His final long run was nearly three minutes faster than his first, at an average pace of 5:27/mi. Even so, Klecker's aim was consistency from one long run to the next, with speed following naturally. He focused on running each session at a controlled effort and finishing with enough in reserve for the next workout. The lesson: Marathon endurance is built on training you can repeat week after week. New York: A Year of Progress Klecker returned to New York one year after his marathon debut on the same course. Race Finish Time 2025 NYC Marathon 2:10:37 2026 NYC Marathon 2:09:28 Improvement 1 minute 9 seconds Finishing 15th overall, he improved his time on New York's demanding five-borough course. The result was slower than his 2:05:56 in Boston, and it marked another step forward in his development over the distance. For Klecker, every race is a chance to apply the lessons of training and gain experience against the world's best. His long-term goal remains the U.S. Olympic Marathon Trials, the race his mother, Janis Klecker, won in 1992. Beyond the Finish Line: Sharing the Journey Joe Klecker’s journey from the track to the marathon is about more than race-day results. Throughout his preparation for the 2026 New York City Marathon, Klecker invited the running community behind the scenes, openly sharing his training sessions, weekly progress, recovery, and personal reflections through Suunto and his social channels. Through his partnership with Suunto, that openness transformed training data into meaningful stories, allowing fans to follow his progress, understand his preparation, and experience the journey alongside him. His return to New York marked another step forward, but the story extends far beyond the finish line. The true story of running is never just about race day. It’s about every mile that gets you there. From track speed to marathon strength. From training data to authentic storytelling. The journey continues.

Training for a road marathon, or want one watch that covers running, cycling and hiking? That question is the best starting point for comparing Suunto Run 2 and Race S. Run 2 is built for road running and race preparation, with Marathon Mode and EnergySense. Race S takes a broader approach, with more sport modes and longer dual-band GPS battery life. Both watches track your runs and help you review your training, and the right pick depends on how you train and which features you will use. Short answer: Choose Run 2 for road running and race preparation. Choose Race S for multisport training and longer GPS battery life. Table of Contents Suunto Run 2 vs Race S: Key Differences Suunto Run 2 vs Race S: Running Features GPS Battery Life: Is Six More Hours Important? Offline Maps and Music: What Can Each Watch Do? Heart Rate Monitoring Display and Design: Brightness, Weight and Materials Which Watch Should You Choose? Suunto Run 2 vs Race S: Key Differences Feature Suunto Run 2 Suunto Race S Display AMOLED, up to 2,000 nits AMOLED, up to 600 nits Weight 35 g watch body; 53 g with strap 60 g stainless steel / 53 g titanium Dual-band GPS battery life Up to 24 hours Up to 30 hours Sport modes 34+ 115+ Marathon Mode Yes No EnergySense Yes No Ghost Runner Yes Yes, via SuuntoPlus Offline maps Yes Yes Storage 4GB/64GB 32GB Offline music Yes No Suunto Run 2 vs Race S: Running Features Both watches cover the essentials for tracking runs and reviewing training. Run 2 focuses on road running and race preparation, while Race S offers a wider range of sports and additional training tools. Suunto Run 2: Road Running and Race Preparation Marathon Mode: Provides real-time finish-time estimates based on your running pace and displays distance covered and race progress, helping you track your progress toward the finish line. EnergySense (Beta): A new feature on Suunto Run 2 that estimates your remaining endurance and how much farther you can run at your current effort. It helps road runners manage their pace during long runs and marathons, giving them a better idea of when to hold back or push harder. Running Dynamics: Run 2 has ground contact time and vertical oscillation to the running log summary, giving you more insight into your running form after each workout. Ghost Runner: Run 2 comes with a built-in Ghost Runner, letting you compare your pace with a virtual runner during training. Race S also supports Ghost Runner through SuuntoPlus. Suunto Race S: Multisport and Training Flexibility 115+ sport modes: Suits athletes who mix running with cycling, swimming and hiking. SuuntoPlus: Adds sport apps and training tools to your watch, including Ghost Runner. TrainingPeaks Sync: Both watches connect with TrainingPeaks. Race S also syncs structured training plans to the watch, and this feature is planned for Run 2 in a future software update. GPS Battery Life: Is Six More Hours Important? Race S records up to 30 hours with All-Systems GNSS and Multi-Band enabled, compared with up to 24 hours on Run 2. For everyday runs and most road races, both watches offer plenty of GPS recording time. The extra six hours on Race S matter more for ultramarathons, long days outdoors, or any activity that needs high-accuracy GPS for an extended period. These are maximum figures under specified conditions. Actual battery life may vary depending on settings, usage and operating conditions. If your activities rarely approach Run 2’s GPS limit, the extra runtime may not decide it for you. If you regularly record long sessions, Race S gives you more headroom. Offline Maps and Music: What Can Each Watch Do? Both watches support offline maps, but Run 2 has an additional advantage: offline music playback. With Run 2, you can store compatible music files on the watch, pair Bluetooth headphones and leave your phone at home. Race S doesn't support offline music playback, but you can still control music playing on your phone. If you prefer running without carrying your phone, Run 2 offers more flexibility. If you usually bring your phone along, this difference may matter less. Heart Rate Monitoring Both watches track heart rate during workouts, helping you monitor training intensity and review your effort over time. Suunto Run 2 features a 12-channel optical heart rate sensor beneath 2.5D curved glass. This updated sensor design is intended to support heart rate tracking during different types of running, from steady road runs to interval sessions. Wrist-based heart rate readings can vary with fit and movement. For more detailed heart rate data during structured training, both watches can also pair with compatible external heart rate sensors. Display and Design: Brightness, Weight and Materials A Brighter Display on Run 2 Run 2 delivers 2,000 nits of brightness, compared with 600 nits on Race S. That extra headroom makes pace, heart rate and workout data easier to read in strong sunlight. Outdoor readability depends on more than brightness, and battery use varies with screen settings. If screen visibility is a priority, the specs favor Run 2, and actual battery life still depends on how you use the watch. Lightweight Design and Materials Run 2 has a 35 g watch body and weighs approximately 53 g with its strap. Published weights for Race S are 60 g in stainless steel and 53 g in titanium. Run 2 is built around its 35 g watch body, while titanium Race S is also relatively light. Race S gives you a choice of bezel material, which may appeal if you prefer a different finish. Weight is personal. If you notice every gram on a long run, Run 2 is worth considering. If material choice matters more, compare Race S versions and their published weights before you decide. Which Watch Should You Choose? Choose Suunto Run 2 if: Road running and marathon preparation are your main priorities. You want our latest Marathon Mode and EnergySense modes. A brighter display and lightweight design appeal to you. You want offline music playback on your watch. Running-focused features matter more to you than a broad range of multisport tools. Choose Suunto Race S if: You regularly switch between running and other sports. You want more than 115 sport modes and SuuntoPlus. Longer dual-band GPS recording time matters to you. You want a choice between stainless steel and titanium versions. You want broader multisport training tools. Bottom Line Run 2 is the more focused choice for road runners who want race-specific tools in a lightweight watch. Race S suits people who want broader multisport support and longer GPS recording time. Start with your training routine, then choose the features you’ll use most.

Winter runs often start before sunrise or finish after dark. Cold weather raises questions beyond how your body copes: will the cold drain your watch battery, can you work the controls with gloves on, and can you reroute when a familiar path turns icy? A good winter running watch answers all three with dependable battery life, easy controls and capable navigation. This guide covers the features that matter most for everyday winter running, then compares two Suunto watches built for it, so you can find the right fit for the way you train. What to Look for in a Winter Running Watch Start with where and how you run. A winter watch needs to work reliably in the cold, stand up to outdoor use, last through your planned sessions, respond to gloved hands and support the way you train. Here's what to check across battery life, display and controls, GPS and navigation, and training data. Battery Life and Operating Temperature Cold weather shortens real-world battery life, so check two numbers before you buy: battery life in GPS mode and the manufacturer's operating temperature range. Make sure that range covers the coldest days where you live. Both figures are usually listed on the product specifications page, or a sales associate can confirm them in store. If you run long on weekends or head onto the trails, choose a model with extra GPS battery in reserve so long sessions finish with charge to spare. Readable Display and Glove-Friendly Controls Gloves keep your hands warm but make touchscreens awkward. Switching data screens, pausing a workout or checking your pace should take a single press with your gloves on. Look for physical buttons or a crown that handle the most common actions. Readability matters just as much. Look for large, clear data fields, screens that are quick to scroll through and a display that stays legible from low winter sun to pre-dawn darkness. GPS Tracking, Route Planning and Navigation GPS records your distance, pace and route. If you mostly run familiar loops, prioritize stable positioning and clean track recording. If you explore new routes or run trails, also check for route import, offline maps and on-watch navigation. Snow and ice can turn a familiar road into one you'd rather avoid, so plans may need to change at short notice. Look for watches or companion apps that show popular nearby routes and recent condition reports from other runners, so you can check what's out there and plan a suitable route before you leave. Once you're running, offline maps and on-watch navigation show where you are and which way to go, making it easy to reroute around a bad stretch. Heart Rate Tracking and Running Performance Metrics Heart rate is one of the most common ways to gauge running intensity. In the cold, reduced blood flow to the wrist can make optical wrist readings less consistent. If you train by heart rate zones or want steadier, more responsive data, pair your watch with a chest strap, and check that the watch supports external heart rate sensors before you buy. Beyond heart rate, look for metrics such as pace, cadence, running power and VO₂ Max. Each gives a different view of your running, so you can judge your training on more than pace alone. Training Load and Recovery Trends If you follow a training plan or are building toward a race, training load and recovery data become especially useful. Look for training load, recovery analysis, HRV and sleep tracking to see how much you've done recently and how well you're absorbing it. Winter weather and road conditions can upend a planned week. A watch and app that show training trends over several weeks help you see how your load is changing and adjust upcoming sessions to match your recovery. Choose a Suunto Watch for Your Winter Running Suunto sports watches cover everything from everyday road running to trail running and outdoor adventure, with each model balancing battery, navigation and training features differently. Measured against the criteria above, Suunto Run 2 and Suunto Race 3S both cover the essentials for everyday winter running. Here's how they compare on fit, GPS battery life, navigation and training tools, and which differences matter in practice. Suunto Run 2: For Everyday Running and Marathon Training The Suunto Run 2 is a good fit for runners who primarily run on roads, want to maintain a consistent training routine, or are preparing for a marathon. It combines a lightweight design with running-specific tools to support everything from everyday workouts to race day. Lightweight fit: The watch weighs 35 g, or approximately 53 g with the official silicone strap. Its lightweight design makes it comfortable for everyday running and convenient to wear after workouts to track all-day activity and sleep. Battery life for everyday training: It offers up to approximately 24 hours of battery life in dual-band GPS mode and around 10 days of everyday use. For runners who primarily run on roads, this battery capacity will generally cover regular workouts and longer weekend runs, even allowing for some potential battery loss in cold weather, reducing the need for frequent charging. Pacing and race tools: Marathon Mode, exclusive to the Run series, brings key marathon data together in one view. Ghost Runner provides a virtual pacing reference to help you see how your pace compares with your target, while Marathon Time updates your estimated finish time. These tools are useful not only on race day but also for managing pace and evaluating goals during marathon training. Suunto Race 3S: For Trail Running and Multisport Training The Suunto Race 3S is a good choice for users who want to combine everyday road running with trail running and other sports. It brings together longer GPS battery life, outdoor navigation, and training management tools in one watch. Longer GPS battery life: It offers up to 38 hours in dual-band GPS mode, providing more battery capacity than the Run 2's 24 hours. This makes it suitable for longer trail runs and extended outdoor training sessions, supporting longer periods of continuous activity and reducing the need for frequent charging. Multisport modes: With more than 120 sport modes, it covers running, cycling, swimming, and a wide range of indoor and outdoor activities. If your training extends beyond running, you can select the corresponding mode for each activity and keep your training data organized in one place. SuuntoPlus feature extensions: SuuntoPlus lets you add sport apps and training guidance, allowing you to expand the watch's capabilities based on your training goals and activity needs. Suunto AI Coach insights: Suunto AI Coach can use your training records, sleep, HRV, recovery, and training load to provide personalized training suggestions. For example, if bad weather or schedule changes disrupt a planned workout, or you don't feel up to completing the scheduled session, you can ask AI Coach how to adjust your upcoming training. What Do Suunto Run 2 and Race 3S Have in Common? Beyond their individual strengths, the Suunto Run 2 and Suunto Race 3S also share several features that make them suitable for outdoor activities in winter: Operating temperature range: Both watches have an official operating temperature range of −20°C to +55°C, making them suitable for outdoor running and everyday activities in colder conditions. Dual-band GPS and route navigation: Both support dual-band GPS, offline maps, and route navigation to help you record workouts, confirm your location, and follow your route. If you regularly explore new routes or go trail running, Climb Guidance can also help you anticipate elevation changes along the route, including ascents and descents. High-brightness AMOLED display: Both watches feature a 1.32-inch AMOLED display with a resolution of 466 × 466 pixels and a peak global brightness of up to 2,000 nits. The high brightness helps keep workout data visible outdoors in bright conditions, while the sharp display makes information easy to read at a glance while running. Training and recovery tracking: Both provide data on training load, HRV, sleep, and recovery, helping runners monitor their training and rest over time. Winter weather can affect training frequency and intensity, and these historical trends can help inform future training decisions. EnergySense endurance assessment: Estimates your remaining endurance during a run, helping you understand your current energy expenditure and make more informed decisions about pacing and effort distribution over longer distances. Offline music playback: Both support storing music directly on the watch and playing it through Bluetooth headphones. When running alone on a winter morning or evening, you can listen to music without carrying your phone, reducing the number of items you need to bring along. If you also enjoy hiking or extended outdoor adventures beyond everyday running, consider the Suunto Vertical 2. It offers up to 65 hours of battery life in its most accurate GPS mode, along with offline maps, navigation tools, and a built-in LED flashlight to support longer outdoor activities. Practical Tips for Running Outdoors in Winter When running outdoors in winter, it's worth paying attention to both your pre-run preparation and the details of your workout. From choosing the right clothing and warming up to staying safe on your route and adjusting workout intensity, the following tips can help you handle the demands of running in cold weather. Dress in Layers and Protect Your Extremities Layering is the most practical approach. Start with a moisture-wicking base layer, add an insulating mid layer to suit the conditions, and finish with a windproof or waterproof shell against wind, rain and snow. Protect your hands, head and ears with running gloves and a hat, and choose warm socks. Dress to feel slightly cool when you start. Your body heats up quickly once you're moving, and too many layers lead to heavy sweating. Damp clothing chills you fast once you finish or slow down. Warm Up and Start at an Easy Effort Give yourself a longer warm-up in the cold so your body can adjust gradually. Start with dynamic movements, then walk briskly or jog easily to raise your body temperature before settling into your planned pace. Once you're running, build into your target pace gradually. This matters most before a tempo run or interval session. Start easy and pick up the pace once you're warm, so the hard efforts land on a body that's ready for them. Plan for Darkness and Changing Route Conditions Short winter days mean low light on morning and evening runs, making it harder for you to see the path and for others to see you. Stick to familiar, well-lit routes where you can, and wear running gear with reflective details. If your route takes you through darker stretches, a headlamp lights the way ahead. Let the day's weather shape your route. Snow, ice and standing water change how safe a road is, even one you know well. Check the forecast and route conditions before you go, and choose routes that make it easy to cut the run short or turn back early. If you meet ice or a particularly slippery section, take another route or call the run early. Let Effort Set the Pace Cold, wind and footing all affect pace. Running into a headwind or across slick ground slows you down even at the same effort. Let your breathing, how you feel and the surface underfoot guide your speed, and treat your planned pace as a guide for the day. When conditions turn rough, slow down, shorten the distance or swap a planned speed session for an easy run. If you cut a run short or skip it, let the missed miles go and pick up your plan at the next session, adjusting the week around how you feel and what the forecast holds. Takeaways Choose a winter running watch around the sessions you do most, then make sure it supports everything else you do through the year. Whether you pick Suunto Run 2 or Race 3S, look for features that fit your training habits and stay useful in every season. With the right gear and a plan that flexes with the weather and how you feel, running stays a consistent part of your life all winter long. FAQ Is Running in Winter Good for You? Absolutely. Cool conditions reduce the heat stress that comes with running in hot weather, which helps many runners hold a steady effort. Running through winter also keeps your training consistent and maintains your aerobic fitness year-round. Adjust each session to the weather, footing and how you feel, dress for the conditions and warm up thoroughly. Does Cold Weather Affect Suunto Watch Battery Life? Yes. Cold temperatures can reduce your watch's actual battery life. GPS mode, an always-on display, and other feature settings can also affect power consumption. Before a long winter workout, make sure your watch is fully charged and allow some extra battery capacity. Can You Wear a Suunto Watch in Freezing Temperatures? Yes! Suunto watches are designed to operate in below-freezing temperatures. However, laboratory testing conditions may differ from real-world use, and factors such as temperature, usage patterns, and feature settings can all affect actual watch performance.

Stand along the course at any marathon and watch the pack go by. Even among runners holding the same pace, the difference is clear: some heads glide forward almost on a flat line, while others bob noticeably up and down. That bounce has a name: vertical oscillation. Measuring it used to require a biomechanics lab with a force-plate treadmill or 3D motion capture. Today, a running watch logs it on every run. But having the number and knowing what to do with it are different things. What does it tell you? What counts as normal? And should you change your stride to bring it down? This guide covers what the research says, plus a practical way to track your progress on a Suunto watch. What Is Vertical Oscillation in Running? Vertical oscillation is the distance your body's center of mass moves up and down with each step, usually measured in centimeters (cm). Across a single gait cycle, it is the height difference between your highest point (typically around the flight phase) and your lowest point (usually at mid-stance, as your leg absorbs impact). A watch or pod can't measure your true center of mass directly, so consumer wearables estimate the metric by tracking the vertical movement of your torso or pelvis. Picture two ways of moving forward. One is a rabbit, hopping into the air on every stride before dropping back down. The other is a rolling wheel, gliding smoothly ahead. Real running sits somewhere between the two. Because running includes a flight phase, some up-and-down motion is normal and necessary. The real question is whether your amount of bounce works for you. Why Does Vertical Oscillation Matter? Vertical oscillation doesn't directly dictate how fast you can run, but it ties closely to three things every runner cares about. Running economy: Moving straight up doesn't move you toward the finish line, and lifting your body against gravity on every step costs muscular work. A 2024 systematic review and meta-analysis on running biomechanics and running economy found a moderate correlation between higher vertical oscillation and greater energy cost. Impact loading: What goes up has to come down—the higher you bounce, the more force your legs have to absorb on landing. Lab studies show that when runners actively reduce their vertical oscillation, both average vertical loading rate and peak vertical ground reaction force drop right along with it. Signs of fatigue: A 2023 meta-analysis on running fatigue and kinematics found that novice runners tend to bounce more as they tire. If you're newer to running and notice your vertical oscillation creeping up in the back half of a long run, it's often a sign that your form is starting to break down. What Affects Vertical Oscillation? No single "ideal" vertical oscillation applies to every runner, because several variables move the number. Knowing what drives it helps you make sense of day-to-day changes in your log and shows you where to focus if you want to improve. Cadence and stride length: At any given pace, nudging your cadence up and shortening your stride usually trims how much your center of mass rises and falls. That makes cadence the most practical starting point when working on your form. Running speed: Speed changes more than one thing at once—your cadence, stride length, flight time, and vertical movement all shift together. Still, the overall pattern is clear: research shows that as running speed increases, vertical displacement of the center of mass usually goes down. The practical takeaway is simple: only compare your vertical oscillation across runs at the same pace. Fatigue: As your muscles tire, leg stiffness, joint angles, and coordination all shift, and vertical oscillation often creeps up. That's why your numbers in the first mile of a workout can look quite different from the last mile. Height: Taller runners naturally post slightly higher raw numbers, though the gap isn't as big as many assume. Researchers looking at data from 860 runners found that taller runners tend to have higher absolute vertical oscillation. What Is a Good Vertical Oscillation? Biomechanics research hasn't settled on a universal "ideal range" that fits every runner. What we do have are averages from large-sample studies: running at their preferred pace, men average around 8.0 cm and women around 7.3 cm, with most recreational runners falling between 6 and 9 cm. In day-to-day training, you can also use the tiers in the Suunto App as a reference: Elite: < 6 cm Very good: 6–8 cm Normal: 8–10 cm Room for improvement: 10–13 cm Poor: ≥ 13 cm Keep in mind that these tiers are based on the benchmarks of a specific system and should be used as a general reference rather than a clinical standard. Since different brands and devices use different measurement scales, raw values should not be directly compared across ecosystems. Vertical Oscillation vs. Vertical Ratio Those ranges raise an obvious catch: a vertical oscillation of 9 cm doesn't mean the same thing for every runner. It tells you how high you bounce, but not how far each step carries you forward. That's where Vertical Ratio comes in: Vertical Ratio = Vertical Oscillation ÷ Stride Length × 100% Vertical Ratio weighs your bounce against your stride length, showing how much up-and-down motion you pay for every unit of forward distance. Say two runners both have a vertical oscillation of 9 cm. One covers 125 cm per stride, putting their vertical ratio at 7.2%. The other covers 95 cm per stride, which pushes that ratio up to 9.5%. Their raw bounce is identical, but the share of motion going up and down versus forward is very different. At everyday training paces, most runners land between 7% and 9%. When you read your post-run stats, first check whether your raw vertical oscillation sits far outside the typical range, then use Vertical Ratio to see how your bounce balances against your forward stride. Treat neither number as a standalone grade on your form. How Is Vertical Oscillation Measured? Most running watches and pods estimate vertical oscillation using a built-in inertial measurement unit (IMU). An accelerometer tracks vertical acceleration on every step, and onboard algorithms convert that signal into vertical displacement. A 2022 study compared four wearables worn at different spots on the body—upper back, chest, waist, and foot. All four reliably tracked changes in vertical oscillation, but their absolute readings differed by up to 26%. Sensor placement, proprietary algorithms, and treadmill versus outdoor surfaces all play a part in those gaps. For runners, the rule of thumb is straightforward: comparing your own numbers over time on the same device is meaningful, but comparing raw numbers across different devices takes caution. How to Improve Vertical Oscillation Once you know what vertical oscillation is and where a typical range sits, the next question is: if my number is high, can I bring it down? You can, with two caveats. First, if you have a history of running injuries, get a professional gait assessment before changing your stride on your own. Second, lower isn't automatically better. Forcing yourself to run flat can leave you with a stiff, shuffling stride that hurts your efficiency. The goal is to settle into a range that fits your body. Gait Adjustments: The Direct Route The most direct fix is to slightly increase your cadence, shorten your stride at the same pace, and let your foot land closer to directly underneath your hips. It's the easiest adjustment to make and has the strongest evidence behind it. In practice, try bumping your current cadence up by 5%–10% using a metronome app or the cadence alerts on your watch. Treat that 5%–10% window as a gentle starting guideline rather than a strict target you have to hit. Systematic reviews show that a quicker cadence and shorter stride reduce vertical oscillation along with several other injury-related biomechanical loads. Everyone has their own sweet spot for cadence, though, and higher isn't endlessly better. If a bigger jump feels awkward or sends your heart rate climbing, dial the increase back to a smaller step. Strength and Plyometric Training: The Indirect Route Strength Training If tweaking your cadence is a direct technical fix, strength training builds the physical chassis that holds that form together. While no study proves that lifting weights directly lowers vertical oscillation on its own, strong evidence shows it improves running economy. Because vertical oscillation is closely tied to economy, building strength can help indirectly. For most runners, the goal in the weight room isn't maxing out a barbell; it's keeping your hips, legs, and core stable through thousands of single-leg landings. You don't need heavy weights on day one. If you're new to lifting, start with 1–2 sessions a week using bodyweight or light resistance. Focus on single-leg movements that mirror running (split squats, single-leg deadlifts, calf raises) paired with basic core stability work. Once the movement patterns feel solid, gradually add weight. Plyometric Training Once you have a basic strength foundation, you can use plyometrics to get a crisper rebound off the ground. Plyometric training builds elastic energy storage in your muscles and tendons and helps you produce force quickly. Because that closely mirrors the "land, absorb, and rebound" cycle of every running step, it helps trim ground contact time and cut down on unnecessary vertical sink and bounce. Because plyometrics put real load on your Achilles tendons and plantar fascia, make sure you're injury-free and have a baseline of calf and ankle strength before jumping in. Start with 1–2 sessions a week of low-rep pogo jumps in place (say, 2–3 sets of 10–15 reps) right after your warm-up while your legs are still fresh. Think about using ankle stiffness to tap the ground lightly and pop right back up, rather than trying to jump high. Once you're comfortable with both, combining strength and plyometric training often works better than doing either one alone. How to Track and Verify Improvement on Your Suunto Watch Tweaking your cadence or building strength takes a few weeks to show up in your stride. Your Suunto watch gives you an objective way to track those changes over time. What You Need and Where to Find Your Data Start with a Suunto watch that natively tracks vertical oscillation, including Suunto Race 3S, Race 2, Run 2, Run, and Vertical 2, and stick with the same watch throughout your tracking block. After a run, sync your watch with the Suunto app, open the workout under Activities, and scroll down to the Technique section to see your average vertical oscillation, ground contact time, and stride length. Three Rules for Reading Your Data Having the numbers is step one; reading them fairly is step two. Follow three basic rules: Compare at the same pace: Running speed changes vertical oscillation on its own, so compare only runs done at a similar pace. Watch the trend, not a single run: Sleep, terrain, weather, and even shoe rotation can nudge your numbers on any given day. Look at the overall trend across 4 to 8 weeks instead of reacting to a single workout. Look at the full picture: Check your cadence and ground contact time alongside vertical oscillation, and notice how the run feels, especially whether the same pace starts to feel easier. Suggested Tracking Routine Spend the first 1 to 2 weeks logging a few regular easy runs at a steady, repeatable pace as your check-in window, noting your baseline vertical oscillation, cadence, and ground contact time. From week 2, bring in your cadence tweaks or strength work while you keep logging the same-pace check-in runs, ideally on the same route. After 4 to 8 weeks, look at the trend. If your vertical oscillation at that pace is trending down beyond normal day-to-day noise, backed by a steadier cadence, shorter ground contact time, and an easier perceived effort, your adjustments are likely paying off. If your vertical oscillation stays flat, a run that feels noticeably smoother and easier at the same pace is still a good sign that your training is moving in the right direction. Conclusion Tracking vertical oscillation helps you understand how you move so you can make smarter training adjustments. You'll get the most out of this metric when you read it in context: at the same pace, over multi-week trends, and alongside stride length and ground contact time. If your long-term numbers show extra bounce, try raising your cadence by 5% to 10% and working in basic single-leg strength and ankle-stiffness drills. Give your body a few weeks to adapt, and let the data serve as an honest mirror as you settle into a smoother, more economical stride. FAQ What is elite runners' vertical oscillation? At marathon race pace, elite distance runners typically hover around 6 cm, largely a byproduct of faster running speeds and higher cadence. Is lower vertical oscillation always better? No. Pushing vertical oscillation too low can actually hurt your efficiency. The goal is simply to land in a reasonable range that matches your stride length. Should I change my form just because my watch says so? No. If you're running pain-free and feel good, a high reading on its own isn't a reason to overhaul your stride. Watch your trend at the same pace over several weeks and weigh it alongside cadence, ground contact time, and how your body feels. If you have a history of injuries, check in with a physical therapist or running coach first. How does running speed affect vertical oscillation? When you change speed, your cadence, stride length, and vertical oscillation all shift together, though the exact amount varies from runner to runner. Whenever you compare vertical oscillation across different speeds, read it alongside pace, cadence, and stride length.

135-mile training weeks. 40K long runs. And a philosophy built around knowing when to push and when to hold back. "You don't have to prove that you're a 2:03 marathoner every single workout." For Zouhair Talbi, that mindset defines his preparation for the 2026 New York City Marathon. After running 2:03:45 to finish fifth at the Boston Marathon, Talbi returns to New York with a stronger aerobic base, more racing experience, and unfinished business. Over a five-month build, Talbi has shared his preparation through Suunto, giving runners a close look at how elite marathon performance comes from consistency, smart training, and recovery. Building the Foundation: 135-Mile Weeks Talbi took roughly a month off after Boston, then rebuilt gradually toward New York, starting with hilly aerobic sessions in Colorado Springs and moving to controlled double-threshold workouts and longer marathon-specific efforts. At his peak, Talbi reached roughly 135 miles (217 km) in a week, and he logged about seven weeks above 130 miles. Training Metric 2026 NYC Build Peak Weekly Mileage 135 mi / 217 km Weeks ≥130 Miles Approximately 7 Training Duration 5 months Training Elevation ~2,000 m He considered pushing his mileage higher, but found that about 130 miles a week let him recover well and keep his workouts sharp. Rather than adding runs to hit a mileage target, he focuses on arriving at every key session ready to perform. The lesson: Consistency matters more than chasing bigger numbers. Four Key Workouts: Speed Meets Marathon Strength Talbi's build pairs long, sustained efforts with faster intervals. Together they develop endurance and prepare him for the unpredictable pace changes of New York. Workout 1: 40K Long Run His long runs were the clearest sign of progress, including two of the fastest 40K sessions of his career: a hilly run at 3:14/km (about 2:09) and a faster one at 3:09/km (about 2:06), with the final 10K covered in about 29 minutes. How he felt mattered more than the time. He believes he can now hold about the same effort over 40 kilometers that he used to hold over 35. Workout 2: 20K Tempo Talbi ran a continuous 20K tempo in 1:00:19, averaging 3:01/km, just two days after a demanding hill session. He had considered going 25 to 30 kilometers but stopped at 20K when fatigue started to affect his effort, saving his energy for the next workout. Workout 3: 5 × 3K One standout session was five progressive 3K repetitions with 1K recovery at altitude in Colorado Springs, from 8:39 down to 8:17. The final repetition was 22 seconds faster than the first. Workout 4: 6 × (2K Fast + 1K Float) New York takes more than steady marathon pace. To prepare for mid-race surges, Talbi added alternating-pace sessions. In one 2K fast and 1K float session, he tested a Suunto heart rate chest strap to see how his heart rate responded to the fast repetitions and how it recovered during the float sections. Train at 90%, Race at 100% For all the impressive numbers, Talbi believes long-term development depends on knowing when to stop. In one progressive 5K workout, he stopped at three repetitions instead of four because his legs had not fully recovered. His philosophy is simple: training should build fitness, not drain it. Recovery matters just as much. Talbi sleeps at least eight hours a night and prioritizes nutrition and regular recovery work, so his body can absorb more than 200 kilometers of running a week. The lesson: The goal of training is to arrive at race day ready to give everything. Sleep: The Foundation of Recovery Sleep is another essential part of Talbi’s routine. He aims for at least eight hours of sleep per night, recognizing that recovery becomes increasingly important when running more than 200 kilometers per week. From Training to Racing: Winning the Great North Run Seven weeks before New York, Talbi delivered a season highlight, winning the Great North Run in 59:47. On a challenging, hilly course with no pacemakers, he responded to early surges and made his decisive move in the final two kilometers. The race showed exactly what his marathon-specific workouts are designed to build: the ability to hold a strong effort and accelerate when the race demands it. For Talbi, the win confirmed that his training is moving in the right direction. Training Tools for Your Own Marathon Build Talbi's approach comes down to managing effort and pace, and Suunto Run 2 puts tools for both on your wrist. A 35 g watch body is easy to forget on long runs, and the 2,000-nit display keeps your numbers easy to read in strong sunlight. Marathon Mode: Marathon Time gives you a live finish-time estimate based on your pace, with distance covered and race progress alongside, so you can run your plan with confidence. EnergySense (beta): Shows your energy availability during exercise so you can manage effort on longer runs and arrive at key sessions ready to perform. EnergySense is currently in beta, with continuous improvement ongoing. Ghost Runner: Lets you compare your pace against a virtual runner during training, a useful way to practice the pace changes New York demands.

Plenty of runners have thought about lifting. Fewer actually start, usually because of three worries: not knowing where to begin, fearing that heavy legs will wreck tomorrow's run, or picking up an injury from poor technique. This guide to strength training for runners answers those questions one at a time: what lifting does for your running, how to start, where it fits in your week, and how to log it so you can tell whether it's working. What Is Strength Training? Strength training means making your muscles work against resistance. The resistance can come from your body weight, a band, dumbbells, a barbell or a gym machine, which is why it's also called resistance training. For runners, the goal is landing and pushing off with more stability and less energy cost, so your body can handle the miles you stack up every week. Why Runners Need Strength Training? Strength training pays off for runners in three ways: you run with less effort, lower your injury risk, and protect muscle and bone for the long haul. Run More Economically Strength training has been proved to be one of the most effective ways to improve running economy. Running economy is the energy cost of holding a given submaximal pace. The less oxygen you use at that speed, the more economical you are, and economy is one of the best predictors of distance running performance. The improvement most likely comes from the neuromuscular system: better muscle recruitment, faster force development, and stiffer muscle-tendon units. Stiffer tendons store elastic energy when you land and return it as you push off, which lowers the energy cost of running. In a 2008 study, Norwegian researchers had well-trained distance runners keep their normal running and add three heavy half-squat sessions a week. After eight weeks, running economy improved by around 5%. One caveat: improved economy does not guarantee faster racing. Your aerobic engine and VO2max still get built by running itself, so strength work belongs alongside your running. Become a More Resilient Runner The other well-supported benefit of strength training is a lower injury risk. Consistent training depends on staying healthy. Tendons, ligaments and bone all adapt to progressive load, and stronger muscle absorbs more of the impact from every landing, taking strain off the places runners break down most: knees, Achilles tendons and shins. When you repeat the same motion thousands of times a week, that protection adds up. Protect Muscle and Bone for the Long Run Strength training also pays a long-term dividend: it helps you hold on to muscle and bone. Muscle mass declines with age unless you load it regularly. A commonly cited estimate puts the loss at roughly 3% to 8% per decade after middle age (the rate varies with training history, sex and how it's measured, and tends to be steeper in people who sit most of the day). Bone density falls too, and faster in women after menopause. Running trains your heart and legs but does little for your upper body and trunk. Resistance training fills that gap and is one of the most reliable ways to keep muscle and slow bone loss. The payoff arrives in a decade, when you still want to be running. Strength Training and Cardio: Which First? Run first, or lift first? Runners ask this all the time. Both fit in the same week, even the same day. Two things matter most: which session is the priority that day, and whether fatigue from the first will cost you quality in the second. The overall rule: separate hard sessions so each key session gets the quality it needs. In practice, that comes down to three things: One priority per day. If the day's main session is a hard run, the run is the priority and any strength work stays light. If strength is the priority, skip the hard run that day. Strength first, easy run after, when both land on the same day. A meta-analysis found that placing strength before endurance in the same session gives better lower-body strength adaptation with no cost to aerobic gains. When the run is easy, this is the better order. Leave at least six hours between strength work and running. Sessions that compete for the same adaptations need that gap. Put those three rules into a normal week and you get something like this: Common scenario Suggested order and spacing Interval, tempo or long-run day (running is the priority) Run only, or run first and do light strength work at least 6 hours later Easy run plus strength on the same day Strength first, easy run after Lower-body strength day (strength is the priority) No hard running that day. Run the next day, or at least 6 hours later How to Start Strength Training as a Runner Master the Fundamental Movement Patterns You don't need complicated equipment or a long list of exercises to start. A handful of basic patterns covers what runners actually need: Squat patterns (back squat, goblet squat): builds the whole glute-and-leg chain; Hip drive (deadlift, hip thrust): the push you feel when you drive off the ground; Upper-body push and pull (push-up, row): holds your posture together in the final miles; Core stability (plank, side plank): the base your running posture sits on. Learn the movement with no weight before you add any, then build resistance slowly. That's the most important rule at this stage. When you're ready for more, work through 12 High-Intensity Strength Training Exercises for Endurance Athletes to widen your library. Choose the Right Load and Reps The general rule with load and reps: heavy weight and low reps build maximal strength, while moderate weight and higher reps build muscular endurance. If you're new to lifting, start with a weight you can move for 8 to 12 clean reps, do 2 to 3 sets, and put form first. Once the movement is stable, work toward heavier ranges. What you start with matters less than progressive overload: your body adapts to a fixed load within a few weeks, then progress flattens out. So add weight, reps or sets on a schedule. Without that, training quietly turns into maintenance and the gains stop. Avoid Common Beginner Mistakes Four mistakes account for most beginner problems: Loading up too fast. Tendons adapt more slowly than muscle, so when you jump the weight, the tendon complains first. Skipping the warm-up. Five to ten minutes of dynamic work plus a few light sets cuts down on sloppy form once the real sets start. Running the same program for months. Once you've adapted, a fixed load stops providing a stimulus, so keep moving it forward. Training through pain. Muscle soreness after a session is normal. Sharp pain, pain at a joint, or pain on one side only is a stop signal. End the session and get it looked at if it keeps showing up. How to Fit Strength Training Into a Runner's Week How Often Runners Should Strength Train For most runners, twice a week, with about 48 hours between sessions for the same muscle group, is the baseline that balances results and recovery. It also lines up with the WHO guidelines and the ACSM position stand. When mileage is high you can drop to once a week to maintain, then go back to two or three sessions in the off-season. Frequency and per-session volume belong together: two sessions you actually finish beat four you barely survive. A Sample Week: Three Runs and Two Strength Sessions Here's one arrangement that's easy to follow: Mon Tue Wed Thu Fri Sat Sun Rest or easy activity Strength Easy run Strength Rest or easy activity Intervals or tempo Long run Treat this as a starting point, not a fixed plan. If the week holds a key speed session or a long run, protect their quality, and when something has to move, move the strength session. If strength and running land on the same day, do the one that matters more first. When Results Typically Appear The first changes are ones you can't see. In the opening weeks your nervous system gets better at recruiting muscle, and weights that felt heavy start to move under control. That's classic neural adaptation. Around four to six weeks, movement patterns and basic strength take shape. The injury-protection side, things like tendon stiffness and bone density, takes longer, and tendons usually need at least eight to twelve weeks of consistent loading. Running economy moves on a months-long timeline too, and the controlled trials in a meta-analysis of highly trained middle- and long-distance runners (Balsalobre-Fernández et al., 2016) ran for 8 to 12 weeks. In other words, almost none of the benefits of strength training arrive quickly, which is why the next section is about consistency and tracking. Staying Consistent and Tracking Progress Honestly, plenty of runners will never love the gym the way they love running, and that's fine. Motivation matters less than making it easy to do: same days, same time slot, no weekly re-planning. Pick a format you'll actually repeat, whether that's a pair of dumbbells at home, a bodyweight routine, or the machine area at the gym. Consistency also needs feedback you can see. Log every strength session in Suunto and progress stops being a feeling: Gear: pick a Suunto watch with a strength training mode. The current Race, Vertical, Run and Ocean lines all include it. How to log it: pick the Weight Training sport mode on your watch before you start. You can set a target duration first if you like. Once you're recording, duration, heart rate, heart rate zones and estimated calories show on the display and save in the background. After each set, press Lap to see the average and max heart rate for that set. For more detail: search SuuntoPlus Store and install the sport app Strength Tracker. Turn it on: before you start a Weight Training session, or while one is running, enable Strength Tracker in SuuntoPlus. Once the workout is going, press the middle button or crown to switch to its screen. Record: pick the muscle group you're training. The watch shows your rep count, heart rate and selected muscle group at the same time. After each set, press the upper button to save it, then look back at rest time and how the previous set went. Read the Load Score: the app scores each set as training volume builds, so you can judge the relative load of one set and the overall intensity of the session. That tells you more about the work you actually did than heart rate does, and it beats trying to remember how many sets you got through. Where to check: after a session, open Activities in the Suunto app for duration, average and max heart rate, training stress score (TSS) and excess post-exercise oxygen consumption (EPOC). For the long view, open Progress under Training Zone and check your fitness (CTL) curve. How to Assess Your Progress Your fitness curve only tracks accumulated training load, so it can't tell you how much stronger you've got. Assess progress from data plus how you feel. A few angles to use: Movement control and load progression: the same weight now moves for more clean reps, or the same sets feel easier. Running economy and performance when you're tired: in the second half of a long run or a hard block, pace holds more easily and perceived effort climbs more slowly, and your form stays efficient under fatigue. Long-term load and recovery balance: in Progress, the CTL curve trends flat or gently upward while you still wake up feeling good and recover well between runs. That's your body absorbing the new strength work. Conclusion Go back to the worry at the top and the answer is simple: you don't need a perfect plan to start strength training. Begin with twice a week, a few basic movements and a load you can control, then adjust based on how you feel and what your watch records. Strength arrives in weeks and months, so showing up consistently beats getting it perfect on day one. FAQ Will strength training slow down my running? No, as long as you train like a runner. Your legs may feel heavy for the first two or three weeks, and that fades. Over time, better economy means the same pace costs you less. The slowdown worry comes from high-volume, bodybuilding-style lifting, which is very different from a runner's low-frequency sessions slotted between runs. Will lifting make me bulky, and do men and women need to train differently? With a runner's mileage and diet, visible size is hard to build. High-volume endurance work alongside strength training also tends to limit muscle growth. The principles are the same for men and women: choose loads based on what you can do now. Training background matters far more than sex. For women, bone density and injury prevention deserve particular attention. Should runners lift heavy or light? The evidence on running economy leans toward heavier loads, but beginners should build a base with a controllable weight first, then add load over a month or two. Heavy is relative to you: a weight you can move for 4 to 8 clean reps with something left in the tank is heavy enough. What if I have an old injury? Start by finding out what the injury is and how well it has healed. Some conditions come with clear contraindications, so the safest move is an assessment from a doctor or physiotherapist. Once you're cleared, start with a light load, a small range of motion, and no pain, and stop if it hurts. Most old injuries need progressive loading to get strong again, as long as you begin carefully.