Power Measurement While Running: Benefits and Function

Power measurement is revolutionizing runner training by providing precise, data-driven performance analysis and offering numerous advantages over traditional methods.

More and more ambitious runners and triathletes are using power measurement to control training intensity objectively and reliably.

While this method has been established in cycling for years, it is now being applied to running as well. But how exactly does power measurement work while running, and what value does it provide? The following explains how power data can help improve performance and optimize training planning for runners.

In which sports is power measurement relevant?

Power measurement is not only relevant for running but has become established in various endurance sports. Especially in cycling, it has played a central role since the 1990s. Measuring wattage allows performance to be determined directly and independently of external factors such as weather or terrain.

Cycling

In cycling, power measurement is almost indispensable. Cyclists use power meters to optimize their performance during training and competition. With watt data, they can precisely determine how much energy they expend and how efficiently they ride.

Running

In running, power measurement is a relatively new but emerging method. Especially in hilly terrain or rapidly changing weather conditions, power measurement provides a more reliable alternative to traditional metrics such as pace or heart rate.

Triathlon

Triathletes benefit from power measurement on both the bike and while running. Using these data across multiple disciplines enables more accurate performance analysis and optimization.

How does power measurement work while running?

Power measurement in running differs technically from cycling. Instead of a mechanical sensor on the pedals, running power is calculated using sensors in the shoes or on a smartwatch.

How is the value calculated?

Essentially, power measurement captures the force the runner applies to the ground and the speed at which they move. From these two components, performance in watts is calculated. Factors such as gradient, acceleration, and wind resistance are also included in the calculation.

Accuracy of devices

There are different types of devices that offer running power measurement. Power is measured either directly at the foot (e.g., with a Footpod) or via sensors integrated into the watch. Accuracy varies slightly, but modern devices generally provide precise and reproducible data.

Watch or Footpod?

A Footpod measures the runner's kinetic energy directly at the shoe, offering advantages in technical terrain such as mountain runs. Watches that integrate power data use sensors that also analyze arm movements among other factors.

What benefits can power measurement have for runners?

Power measurement offers a number of advantages over traditional methods such as heart rate or pace.

Objective performance measurement

A major advantage of power measurement is the objectivity of performance data. While heart rate can be influenced by many factors such as temperature, stress, or fatigue, the measured wattage remains constant, providing reliable data for training control.

Better training management

With power data, training can be controlled more precisely. Watt values allow determination of how intense a session should be to achieve the desired effect. This is especially valuable during speed training or recovery phases.

Prevention of overtraining

By constantly monitoring performance, runners can avoid overtraining. The risk of overexertion is reduced because power measurement works independently of subjective perception.

Which manufacturers offer power measurement in their models?

Several leading sports technology manufacturers have integrated power measurement into their products.

Power measurement with Garmin

Garmin offers power measurement via external sensors such as the Running Dynamics Pod or a Footpod designed for power measurement. These systems sync with the watch and provide detailed real-time performance data.

New Garmin fenix models and the Forerunner 900 series have integrated running power measurement. Garmin uses terminology such as Running Power and Running Efficiency.

Power measurement with Polar

Polar has integrated power measurement into some of their high-end models. Measurement occurs via built-in sensors, offering a simple solution for runners seeking ease of use.

The Polar Vantage V3 features running power functionality and builds on the Vantage V2, which first introduced power measurement in 2020.

Power measurement with Stryd

The Stryd Footpod is considered one of the most precise running power meters on the market, used by both ambitious amateurs and professionals. It measures not only power but also advanced metrics such as ground contact time and stride length.

The Stryd Footpod is compatible with many sports watches, such as the Coros Pace 3, enabling running power measurement.

Why is power measurement more important in cycling?

Power measurement in cycling has a longer tradition and is more important because it captures performance very accurately under varying conditions. Unlike running, where performance is often controlled via subjective factors like feeling or heart rate, cycling requires precise knowledge of power to maintain consistent pace and use energy efficiently.

Precise control in cycling

In cycling, it is crucial to maintain the correct wattage to keep pace and control energy expenditure. Runners, on the other hand, can often control effort by feel, making power measurement an additional but not essential factor.

Which groups of runners benefit from power measurement and for whom is it less relevant?

Not every runner needs power measurement, but for certain groups it can be very useful.

For professionals and ambitious runners

Runners who regularly compete or want to systematically improve their performance find power measurement a valuable tool. It enables precise training control and helps prevent overtraining.

Less relevant for recreational runners

Recreational runners who run mainly for fitness or enjoyment can usually do without power measurement. For them, simple metrics such as pace and heart rate are sufficient. Exceptions are hobby runners interested in new technologies, as power-based training can add variety to their routines.

Summary