So I am a forefoot striker or midfoot I guess you would say. I usually hit around 180-185 Strides a minute when I run but my last few runs I have been in the 175 range. My question is injury wise do I need to focus on getting back to 180 per minute? how concerned should I be?
stop it
Easy runs - 170-180.
Tempos - 180
Faster - 180+
Whatever works. as long as you are on mid or forefoot you're fine.
I have run a 2:36 marathon, my SPM has always been 153-165. Also, look at Walsmley's Strava that dude has consistent 150-165 as well. SMP isn't everything.
Thanks I do overthink the small details when it comes to things like this.
180 gives me shinsplints on easy runs, you need to be either barefoot or with racing shoes and running fast. easy pace and cushioned shoes your feet just don't have the ground feedback loop to run 180 naturally without forcing it, you just can't feel the ground fast enough to know you've hit it. cutting your contact time short will give you bad shin splints because you're not letting the muscles fully contract whilst being relaxed.
hmmm i do have to deal with shin splints...so would you suggest lowering my SPM then to 170 ish or lower?
Thats not how any of this works. Reducing ground contact time isn't a bad thing. I'm sorry you get shin splints but I don't think a higher cadence is the cause.
I generally agree, I'm running around 45-50 miles a week right now and around 180 strides feels like my natural cadence. I still deal with shin splints and Achilles tightness, but on the flip side I can run 50 mile weeks whereas before I was a forefoot striker I was out of running period. How long can keep this up and manage the pain I do have at a mileage level many on here would scoff at is another issue.
Forefoot Strike wrote:
hmmm i do have to deal with shin splints...so would you suggest lowering my SPM then to 170 ish or lower?
Get off the fore/midfoot. Soft contact on heel, let the upper legs do the work, not the calves.
Stop doing stupid stuff like stride counting and just run. JCOAB
JC on a Bike wrote:
Stop doing stupid stuff like stride counting and just run. JCOAB
This is the correct answer. But also, I'd do some strength and conditioning work to maintain good mechanics. Your optimal stride rate should fall out automatically if you optimize your mechanics. The reverse is not true, in fact, focusing on stride rate will probably worsen your mechanics, as one of the easiest ways to quicken your stride rate is to prematurely pull your trail leg forward, thus short-circuiting the needed hip extension for a powerful and efficient stride.
I was never a big Heel striker but over the years even moderate contact like you say contributed to knee, hip and back issues I could never get over. With a midfoot strike I experience none of these former pains that prevented me from running for 3 years.
Am I living in the twilight zone? The Boston Marathon weather was terrible!
Is there a rule against attaching a helium balloon to yourself while running a road race?
How rare is it to run a sub 5 minute mile AND bench press 225?
Move over Mark Coogan, Rojo and John Kellogg share their 3 favorite mile workouts
Mark Coogan says that if you could only do 3 workouts as a 1500m runner you should do these
Matt Choi was drinking beer halfway through the Boston Marathon