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[[File:RunScribe.jpg|right|thumb|500px|An overview of the data from RunScribe]]
RunScribe is a [[Running Sensors| Running Sensor]] that uses small [[Footpod]]s to measure aspects of your [[Running Form]]. It can allow you to find biomechanical problems like imbalances, determine how your running changes with [[Cadence]], different [[Shoes]], or intentional changes. I highly recommend RunScribe , which is rather more sophisticated than most Footpods as it not only has a 3-axis accelerometer, but also a 3-axis gyroscope and a 3-axis magnetometer allowing it to any runnersense movement far better. (I am currently testing [[RunScribe Plus]], that promises real time data. )
=How It Works=
You put a Footpod on each shoe, either attaching it to the laces like any other footpod. You can also clip them to the heels of your shoes or glue them in place. Then go for a run, and on your return upload the data to a smartphone app via Bluetooth. The analysis of your run is then available via the app or on their web site. (You can purchase a single Footpod, but I'd recommend getting two.)
=Metrics=
RunScribe currently measures a number of key metrics.
* '''Symmetry'''. This is a composite based on several metrics comparing left and right legs. It shows symmetry of efficiency, shock, and motion in one graphic. These three values are themselves combinations of other metrics. <br/>[[File:RunScribe symmetry.png|none|thumb|200px|RunScribe's simple visualization of symmetry.]]
* '''Efficiency'''. This is a combination of shorter contact time, longer flight time and a higher step rate, which RunScribe considers indicating greater efficiency.
* '''Shock G's'''. This is the combination of braking and impact forces, with RunScribe suggesting typical ranges of 6-29 G's.
* '''Motion'''. This is a combination of [[Foot Strike]] and [[Pronation]], and is used for evaluation of symmetry rather than to provide a direct metric.
* '''Braking G's'''. Ideally your foot will travel in front of your body, then you will "paw back" so that when it touches down your foot should be moving backwards in relationship to your body and fairly stationary in relationship to the ground. Without this paw back, you are likely to suffer from [[Overstriding]] and the impact with the ground will results in braking G's. RunScribe suggest Braking G's are in the range 4-13 G's, and lower is defiantly better.
* '''Impact G's'''. The impact when your foot lands is measured by RunScribe, but it's not clear what this value means. [[The Science of Running Shoes]] does not support the idea that higher impact results in higher injury rates, and there's some evidence to the contrary. RunScribe suggest Impact G's are in the range 5-15 G's.
* '''Foot Strike'''. RunScribe gives a numeric value for [[Foot strikeStrike]], with 0-6 s heel strike (Rear Foot Strike or RFS), 6-10 as Midfoot Strike (MFS), and 10-15 16 being Forefoot Strike (FFS). The best [[Foot strikeStrike]] pattern is both controversial and unclear, but it seems likely that extreme RFS is probably an indication of [[Overstriding]].
* '''Ground Contact Time'''. Naturally this is how long your foot is on the ground rather than in the air. The [[The Science of Running Economy]] indicates that longer Ground Contact Time costs more energy (reduced [[Running Economy]].)
* '''Pronation'''. Most runners will land on the outside of their foot and then the foot will roll inwards. This roll, called [[Pronation]] is sometimes thought of as a bad thing, especially in excess. [[The Science of Running Shoes]] does not support this belief, but Pronation can be measured by RunScribe in several ways.
* Multiple runners can share a RunScribe, rather than it being artificially crippled to only work with one person.
* RunScribe uses small watch batteries, so they last for many hours. (RunScribe also sell rechargeable versions of the batteries.)
* For what it does, I'd say that RunScribe is great value. It's only $239 from [http://www.runscribe.com/ http://www.runscribe.com/] which is less than the price of a couple of pairs of shoes.
=RunScribe Cons=
There are a few limitations to RunScribe to be aware of.
* RunScribe shows you the data after your run, and it would be really nice to see data during the run. This would be especially valuable if you're trying to alter your running form. ([[RunScribe Plus]] may provide real time data.)* The data is excessively smoothed, and making it harder to analyze. The lack of export exacerbates this.
* The Footpod is on the shoe, not the foot, and the foot can move around inside the shoe. So things like Pronation may not reflect the movement of the foot.
* If you run barefoot, you'll have to tape the Footpods to your foot.
* The Footpods don't have an explicit start/stop, so I put them in my pocket while walking too/from my run.
* You need a Smartphone to use RunScribe.
* There's (currently) no easy export of the underlying data for you do to your own analysis. You can use URLs like [https://dashboard.runscribe.com/runs/31438/metric/stance_excursion_fs_mp] to access the raw data in JSON format. (I've hacked together some ugly code to access this data. Email me if you'd like a copy.) =Examples=The graphs below are from a [[Lactate Threshold]] test used to evaluate the [[BSX]] sensor. The test has 3 minute stages of 20:00, 8:34, 8:13, 7:54, 7:30, 7:04, 6:40, 6:23, 6:04. You can display as many values as you like, but it gets cluttered so I'm only displaying three metrics from a single foot for clarity. This run is particularly interesting as I was fatigued and [[Glycogen]] depleted so it's more likely to show up problems. {| class="wikitable" |- valign="top"|[[File:RS LT SP SR BG.jpg|none|thumb|500px|Pace is in dark orange, rising steadily. [[Cadence]] in green starts off at 165 (walking), and then gradually climbs to a peak of around 200. It's interesting to see my Cadence drop at the fastest paces, suggesting fatigue is impairing my [[Running Form]]. To my surprise, the light orange line for Braking G's increases with pace. There is a clear jump in the latter stages, again suggesting my form is suffering.]]|- valign="top"|[[File:RS_LT_CT_IG_FT.jpg|none|thumb|500px|The yellow time shows Ground Contact Time decreasing slightly with pace. I'd like to see Ground Contact Time normalized to Cadence, which would reflect the total time spent on the ground. The green line shoes impact G's, which are fairly constant. The blue line shoes my [[Foot Strike]], which becomes steadily further back until it's an extreme heel strike, suggesting I'm having problems with my [[Running Form]]. ]]|- valign="top"|[[File:RS_LT_MPV_PE2.jpg|none|thumb|500px|The yellow line is Max Pronation Velocity, and you see it rise in line with [[Cadence]], which makes sense as the foot has less time to move through the distance, it has to move faster. The purple line is Pronation Excursion FS>MP and you can see it gradually decline with pace & cadence. The red line for Pronation Excursion MP>TO shoes a similar decline. In both cases you notice the line flatten off for the fastest sections, another possible indication of form problems. ]]|}
=Notes=
The LED light on RunScribe has the following meanings:
