METRICS THAT MATTER: What Are Joint Angle Averages—and Why Should Runners Care?

The Geometry of Human Performance

Every movement you make involves a chain reaction of angles—at your hips, knees, and ankles. These angles determine whether you run like a well-oiled machine… or a wobbly shopping cart.

Joint angles refer to how open or closed your major joints are during each phase of your stride. Think: hip extension, knee flexion, ankle dorsiflexion.

These aren’t just biomechanics trivia—they directly influence power, injury risk, and movement economy.

Why It Matters in Running

Joint angles reveal:

• Range of motion and flexibility

• Symmetry and muscular balance

• Efficient force transfer and spring-like mechanics

If one side of your body moves differently than the other, it shows up in joint angle symmetry. Over time, these imbalances can lead to overuse injuries or inefficiencies.

What the Science Says

A study published in the Journal of Sports Medicine and Physical Fitness found that elite distance runners exhibit more consistent joint angles and less variability in their stride compared to novice runners. This suggests that efficiency isn’t just about bigger range of motion—it’s about better timing, coordination, and balanced movement between both sides of the body.

Common ranges seen in efficient runners:

• Knee flexion at toe-off: 120–130°

• Hip extension at max stride: 10–20°

• Ankle dorsiflexion at foot strike: 10–15°

But what matters most is your personal baseline and whether your angles are improving in strength and symmetry.

Couro’s Take

Couro’s AI tracks your joint angles on both sides of your body to detect asymmetries, overcompensations, and opportunities for improvement—especially during non-transitory phases when form matters most.

We’ll continue updating this post as biomechanics research deepens our knowledge of ideal joint angle ranges for performance and injury prevention.