What is a reasonable SPM for a regular run/should I be concerned?

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    StepsPerMin

    Member since 08/25/2016.

    1 post. Last post 7 years ago.
    7 years ago 08/25/2016 9:23pm EDT

    My Garmin keeps track of steps per minute (SPM) for my runs and I really didn't look at it until a day or two ago. It says I've been averaging around 158 spm for my runs, and I also found that it has stayed very consistent throughout the summer and so far this XC season. I didn't think too much until a friend told me that you want it to be at around 173-180. I've never had a significant injury in my 4 years of running XC/track, but I just wanted to know if I should be concerned with that SPM for my runs.

    Also, if it's of any importance, I've been running around 40 miles per week so far this season. Our time trial is Saturday and our first meet is a 4K next Thursday.

  • Speaker of Hard Truths

    Anonymous Poster

    7 years ago 08/25/2016 9:26pm EDT
    re: StepsPerMin

    StepsPerMin wrote:

    My Garmin keeps track of steps per minute (SPM) for my runs and I really didn't look at it until a day or two ago.

    You weren't missing out on anything.

    StepsPerMin wrote:

    It says I've been averaging around 158 spm for my runs, and I also found that it has stayed very consistent throughout the summer and so far this XC season.

    Neato

    StepsPerMin wrote:

    I didn't think too much until a friend told me that you want it to be at around 173-180.

    Your friend doesn't know what he's talking about.

    StepsPerMin wrote:

    I've never had a significant injury in my 4 years of running XC/track, but I just wanted to know if I should be concerned with that SPM for my runs.

    Nope.

    StepsPerMin wrote:

    Also, if it's of any importance, I've been running around 40 miles per week so far this season. Our time trial is Saturday and our first meet is a 4K next Thursday.

    Good luck with that.

  • registered

    colder and wiser

    Member since 02/16/2016.

    1,582 posts. Last post 3 days ago.
    7 years ago 08/26/2016 1:42am EDT
    re: StepsPerMin

    What does your Garmin say during interval workouts and races? I bet you hit the supposedly magical SPM rate.

    Think about it. You only have two ways to raise your stride rate on your everyday runs: 1) take more steps of the same length, so you're running a lot faster, probably a pace that's no longer easy; or 2) take faster but shorter steps, over 10% shorter. Does attempting a radical form change in the middle of your XC season sound like a good idea? No, it does not. Not if you want your injury-free streak to continue.

    Just worry about running faster in your races. If you run faster and your SPM increases, great. If it doesn't, who cares? Your SPM might be an interesting fact, but it's not something that needs to be changed just for the sake of having a higher number.

  • registered

    qwe

    Member since 07/28/2014.

    143 posts. Last post 6 years ago.
    7 years ago 08/28/2016 7:54pm EDT
    re: Speaker of Hard Truths

    Speaker of Hard Truths wrote:

    StepsPerMin wrote:

    My Garmin keeps track of steps per minute (SPM) for my runs and I really didn't look at it until a day or two ago.

    You weren't missing out on anything.

    StepsPerMin wrote:

    It says I've been averaging around 158 spm for my runs, and I also found that it has stayed very consistent throughout the summer and so far this XC season.

    Neato

    StepsPerMin wrote:

    I didn't think too much until a friend told me that you want it to be at around 173-180.

    Your friend doesn't know what he's talking about.

    StepsPerMin wrote:

    I've never had a significant injury in my 4 years of running XC/track, but I just wanted to know if I should be concerned with that SPM for my runs.

    Nope.

    StepsPerMin wrote:

    Also, if it's of any importance, I've been running around 40 miles per week so far this season. Our time trial is Saturday and our first meet is a 4K next Thursday.

    Good luck with that.

    Get Wrecked Man.

    What are YOUR thoughts on this???

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