See how you run — not just how fast.
Record a run. Pose Coach scores your running form across four technical dimensions, grades it S–D, and points to the one thing to adjust next. This is a read of technique — not a measure of your speed or race time.
One score, four things — all about form, not pace.
From your 3D skeleton across the drive / acceleration / max-velocity phases, Pose Coach reads four technical dimensions, scores each 0–100, and blends them equally into a 0–100 overall score and an S/A/B/C/D grade. These measure whether your movement is symmetrical, your trunk lean is appropriate, your hips extend fully, and your arm swing is sound — separate from how fast you run.
All four dimensions count equally — 25% each; symmetry, trunk lean, hip extension and arm swing matter the same. If a dimension's data is missing, it's skipped and the weights re-normalize.
The same S–D scale powers our badminton score, so grades are comparable across sports — your badminton B and your running B are one ruler.
| Grade | Technique | Overall score |
|---|---|---|
| S | Elite-level technique | ≥ 90 |
| A | Solid form | ≥ 80 |
| B | Fundamentals in place | ≥ 70 |
| C | Significant deficits | ≥ 60 |
| D | Foundation needs work | < 60 |
The four dimensions
Each answers three questions: what it measures, what's ideal, and how to improve it. The order never changes — it matches the score card. Every "ideal" below is a coach-level reference, not an individual diagnostic threshold.
Symmetry
Measures — whether your left and right sides match, comparing the angular difference in front-knee lift and rear-hip extension between sides. If gait data is available, left/right step-timing symmetry is folded in (50/50).
Ideal — the smaller the bilateral angle difference, the better (zeroing out at 80°). In-app: Angular symmetry: avg L/R diff {v}°.
- Add single-leg drills (lunges, hops) to balance both sides' strength and rhythm
Trunk Lean
Measures — whether your trunk lean fits each phase. The drive phase needs a clear forward lean; at top speed the trunk is near-upright — scored as the deviation from the ideal per phase.
Ideal — ~45° lean at the drive phase, near-upright (~10°) at max velocity (zeroing out at 40° deviation). In-app: Trunk lean deviation {v}°.
- Lean ~45° at the drive phase
- Run near-upright (~10°) at max velocity for efficient propulsion
Hip Extension
Measures — at the max-velocity phase, whether the rear hip extends fully at toe-off. More extension, more ground propulsion.
Ideal — rear-hip extension at toe-off targeting ~175° (the further off, the more it loses). In-app: Hip extension deviation {v}°.
- Fully extend the rear hip at toe-off (~175°) to maximise ground propulsion
Arm Swing
Measures — at max velocity, your arm-swing amplitude and left/right symmetry (each counts half). Arm swing drives trunk rotation and maintains rhythm.
Ideal — elbow ~90° flexion with a full 70–85° arm drive, symmetric on both sides (combined deviation zeroes out at 40°). In-app: Arm swing (combined) {v}°.
- Keep the elbow ~90° with a full arm drive (70–85°) to power trunk rotation and rhythm
Angle references: IAAF Basic Coaching Manual 2013 · Mann & Murphy 2013 (front-side mechanics) · Struzik et al. 2016. These are coach-level reference magnitudes, not individual diagnostic thresholds.
Your score card, element by element
- Score ring + grade badge — the overall 0–100 and its S/A/B/C/D letter.
- Grade verdict — a one-line read generated from the grade; at B/C/D it names your weakest dimension.
- Weakest-dimension drill — at B/C/D, a specific drill for the dimension dragging you down (see below).
- Four dimension bars — Symmetry / Trunk Lean / Hip Extension / Arm Swing, each with its score and a one-line detail; the weakest is highlighted.
- Per-segment scores — a score for each phase of the run.
- Engine version + note — the scoring engine version and a reminder that this is a directional form read, unrelated to race time.
Each score comes with a verdict — and the one thing to drill
The score gives a grade-based verdict; at grade B / C / D it automatically appends a drill for your weakest dimension — telling you what to practice, not just "keep at it."
| S | Elite-level technique. Maintain consistency. |
| A | Solid form. Focus on the weakest dimension to progress. |
| B | Fundamentals in place. Targeting your weakest dimension will yield clear gains. |
| C | Your weakest dimension shows significant deficits; targeted training recommended. |
| D | Technical foundation needs work. Start with your weakest dimension. |
Tap Generate Training Plan to hand the score to the AI coach and get a targeted plan built around that weakest dimension.
A form score is not a race score.
This is a directional read of running-form quality. It is not yet calibrated to actual race times — a high score does not mean you run faster.
It can
- Quantify four running-form dimensions and point to the one to adjust
- Suggest a drill for your weakest dimension
- Track technical consistency across run segments
- Be compared with the badminton score on the same S–D scale
Keep in mind
- The score is not yet calibrated — it reads deviation from a reference, not a percentile technique grade
- It doesn't replace a coach's on-track, personalised judgment
- Angles use a three-point approximation — values are order-of-magnitude
- It does not measure speed or race time
Form and speed are two different things. Pose Coach's Running Speed measures how fast you run and projects 50/100 m times. This form score measures how clean your technique is. They're independent — don't conflate them.
If a complete run isn't captured, the app asks you to record a full run and try again. Joint angles need a clear side view (both sides visible) — some dimensions may be unavailable head-on; just switch camera angle.
Your form deserves a closer look.
Record a run and see your four technical dimensions, your grade, and the one thing to adjust next.
Scoring engine v0.4.1 · A directional read of running form. Not calibrated to race times and unrelated to speed.