METRICS THAT MATTER: What Is Ground Contact Time (GCT)?

Written By Jacky Falkenberg

How Long Is Too Long?

Picture this: a cheetah galloping at full speed barely seems to touch the ground. That fleeting moment of contact? That’s ground contact time (GCT)—the amount of time your foot stays on the ground with each step.

While GRF measures force, GCT measures time. And that makes all the difference when it comes to efficiency.

Why It Matters in Running

Shorter GCT typically correlates with:

  • Greater running economy

  • Higher cadence

  • Improved spring-like mechanics in the lower leg

But too short can mean insufficient force transfer. Too long can suggest inefficiency or fatigue. It’s all about the sweet spot.

What the Science Says

Research from the Medicine & Science in Sports & Exercise shows that elite distance runners typically exhibit ground contact times (GCTs) under 200 milliseconds per step, with more economical runners often dipping into the 180–190 ms range.

  • Olympic-level runners may go even lower, maintaining 160–180 ms at race pace.

  • Intermediate runners generally fall in the 200–240 ms range.

  • Novice runners often have GCTs above 240 ms, and it's not uncommon to see 270–300 ms depending on pace and conditioning.

GCT also serves as a window into neuromuscular coordination. Longer contact times can indicate inefficient force transfer, poor stiffness in the kinetic chain, or delayed muscle response—especially under fatigue or poor form. For example, a collapsing knee or heel-heavy strike often leads to unnecessary time spent on the ground, robbing energy from forward motion.

Why It’s Different from GRF

Think of GRF as how hard you land. Think of GCT as how long you stay there.

Both interact. You can have a high GRF with short GCT (think explosive sprint), or a long GCT with moderate GRF (think distance runner slogging through mile 20). Optimizing both can dramatically improve efficiency and reduce injury.

Couro’s Take

Ground Contact Time isn’t just a nerdy footnote—it’s one of the most telling indicators of how efficiently you move. At Couro, we include GCT in the Kinematics category of our Running Score, which accounts for 35% of your total score. Why? Because GCT affects how quickly and smoothly your stride flows, how much force you’re able to apply, and how your body handles that force over time.

Shorter GCTs—when timed right—often point to a springier, more elastic stride. But if your contact time is too long, it might mean you’re overstriding or spending too much time braking, not propelling.

Couro doesn’t just look at the number—we evaluate whether your GCT is optimized for your pace and running type.For example, a middle-distance runner and a marathoner may have different GCT targets, but both need consistency and balance across their left and right sides.

In short: Ground Contact Time helps us understand your rhythm, efficiency, and potential risk of injury—and it plays a major role in shaping your overall running profile.

We’ll keep updating this post as more research and technology emerge—because the science of human performance is always evolving.

Jacky Falkenberg
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METRICS THAT MATTER: What Is Ground Reaction Force (GRF)?