#Note/Permanent #Health/Exercise/Running/Metrics Based on my personal age, weight, and heart rate zones, here are the recommended running metrics for different types of runs: Easy Runs: - Average Heart Rate: 127-158 bpm (Zone 2) - Cadence: 160-170 steps per minute - Vertical Oscillation: 8-10 cm - Ground Contact Time: 250-300 ms - Stride Length: 0.9-1.1 m Tempo Runs: - Average Heart Rate: 158-174 bpm (Zone 3) - Cadence: 170-180 steps per minute - Vertical Oscillation: 7-9 cm - Ground Contact Time: 200-250 ms - Stride Length: 1.1-1.3 m Half Marathon Race: - Average Heart Rate: 174-190 bpm (Zone 4) - Cadence: 180-190 steps per minute - Vertical Oscillation: 6-8 cm - Ground Contact Time: 180-220 ms - Stride Length: 1.2-1.4 m Long Runs: - Average Heart Rate: 127-158 bpm (Zone 2) - Cadence: 160-170 steps per minute - Vertical Oscillation: 8-10 cm - Ground Contact Time: 250-300 ms - Stride Length: 0.9-1.1 m Interval Runs: - Average Heart Rate: Alternating between Zone 3 (158-174 bpm) and Zone 4 (174-190 bpm) - Cadence: 180-200 steps per minute during fast intervals, 170-180 during recovery - Vertical Oscillation: 6-8 cm during fast intervals, 7-9 cm during recovery - Ground Contact Time: 180-220 ms during fast intervals, 200-250 ms during recovery - Stride Length: 1.2-1.4 m during fast intervals, 1.1-1.3 m during recovery Monitoring these metrics during different types of runs can help me optimize the form, efficiency, and performance.