In depth performance metrics

Foot Strike

Rate of Impact

Distance & Duration

Leg Swing

Ground Contact


Stride Length

Runficiency Score™

Shoe Odometer


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.


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.


Achieving Your Ideal Stride Length

Stride length is the average length of one full stride, which is the distance between your left and right foot touching the ground Achieving your perfect stride length is an exercise in moderation

Bang for Your Buck, Not Your Body. Why Shoe Life Matters.

by Stephen Suydam, PhD Originally published: July 23, 2016 In the early days of Milestone Sports, the three co-founders were talking about when they should buy new running shoes  None of them

Guest Blog: Lighten Up Your Running – A Success Story

by Meg Landymore, endurance runner and new Pod fan from Pasadena, Maryland During my high school and college athletic years, no one really talked about running gait If you suffered an overuse

Celebrating Biomechanics Day: The Biomechanics of Your Running Form

In the Collins English Dictionary, biomechanics is described as “The study of the mechanics of the movement of living organisms” The human body, like most living organisms, is a complex, highly