Tis the season for standstill practice. Living in Michigan, the ground will soon be frozen/ice or snow covered, boots get bigger, clothing put on in more layers. This combo puts the standstill into play far more often. I cannot throw a standstill as far as a run up. I generally find I need to throw a bit less stable plastic, both for the motion and decrease in disc speed. It is generally good practice for the following season, as it reminds me to feel the brace and search for more snap on the disc. I am not into measuring things, it does not really parlay into better play, for me.
It's all about your form and technique. Advanced players can utilize more energy from a run up with clean form maximizing energy. Others might not see much of a difference. As with everything, it depends on your abilities.
So I'm definitely doing something seriously wrong since my X-Step only adds about 40' max to my throw vs standing still. I try to typically throw standstill wherever possible for accuracy reasons but will still throw with a run up for max D shots. I'm throwing in the 360' range standstill and 400' with my run-up backhand and 320' and 375' forehand (I very rarely throw FH run-ups).
I've been playing about 11 years, started at age 67. I throw all stand still back hand, not coordinated enough for x step or run up. Get the best distance with my 155g River, but that is only around 200 feet on level ground. Would like to throw some forehand, but it hurts so don't.
My run-up gets me about 10 meters or 30 feet further I would say. This year I mostly practiced stand stills and in some ways my runup got worse. It has a lot of glaring issues I got to fix for the next season. On a round I mostly use the run-up for hyzers as it is easier to get in position for it and on some holes where the extra distance makes it easier to reach the necessary distance.