In depth performance metrics


Rate of Impact

Distance & Duration

Shoe Odometer

Stride Length


Ground Contact

Runficiency Score™

Leg Swing

Foot Strike

Why It

If you like to run, chances are you have been injured. Understanding your personal gait and stride is step one to staying healthy. Gone are the days where gait could only be discovered in an expensive run lab. With the MilestonePod as your portable run lab, you can discover and track your gait and form over time, with no effort, and for a very small price! Because HOW you run matters. LEARN MORE

Tips & Coaching

Increase your Runficiency Score™

Tip #1. Efficient running can keep you healthy and make you faster. Focus on cadence, ground contact and stride length, the most heavily weighted metrics in our proprietary Runficiency Score™ measure. Tip #2. See if you can reach higher than the global average score of 73!


Kick your butt to increase leg swing

Tip #1. A higher leg swing means you are keeping your body movement closer to your center of gravity. This results in less work and less energy loss. Tip #2. Try 10-15 second sessions of kicking your foot up higher (“butt kicks”) and build from there.

Don’t automatically worry about foot strike

Tip #1. Remember that the Pod captures where your foot first touches the ground. Some mid-foot strikers touch with their heel, but ultimately “load” their weight mid-foot. Tip #2. Focus on landing over your foot and you should feel the results of a softer impact.

Lower your rate of impact

Tip #1. A higher ROI can lead to injury. Try to decrease your stride length or increase your cadence while maintaining the same speed. Tip #2. Check your shoe odometer. Our data shows that ROI dramatically increases at 110% of shoe life.

How do you compare

Ever wonder how your metrics compare to other runners around the world? Here are the “real-life” averages from the last 500,000 miles of running data collected by the MilestonePod.

The Average Run

cadence Over Time

Average 30 minute run

Cadence increases during the first 10% of the run, then generally plateaus until dramatically dropping during the last 10% of the run.

Pace Over Time

Average 30 minute run

Pace generally slows at about the halfway mark.


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