Forums > Health and Nutrition > What's your SPM (Steps per Minute)?
I recently had IT Band problems, and had to take about a month to 1.5 months off from running. I seen a good PT and he said I needed to keep stretching and start rolling my IT Band, so I began doing that, it did seem to help so I wasn't in much pain when I was walking around and twisting my knees. But it took some time before I was able to get back out to run, and even then, I was only able to run about a 1/2 mile before I was able to feel it in my knee. My brother-in-law let me barrow a DVD he had about how to run, and it really focused on running economy (i.e. SPM). So, basically after I watched this DVD I went out and counted my SPM and I think I was right around 160, so during that short 3/4 mile run I was counting my steps and trying to get to the DVD's recommendation of 180-184 SPM. So, my next run I was really focusing on keeping my SPM at 180 and I was able to run 1.5 miles and my knee felt great, with only a slight sign of pain towards the end. This was about 1.5 months ago, and after getting my body use to this new technique my time has actually been improving because I'm able to keep my fast pace up for a longer time. I'm back to just over 20 mpw and my base runs are up to 7 miles last week and will increase 1/2 mile each week.
Does anyone else monitor their SPM? If so, what is your SPM? I think in the latest Runners magazine it also talks about SPM in the running injury free.
I don't think there's such a thing as "optimum SPM" though most elite runners do take around 180. There had been a great runner whose SPM was maybe a bit less like high 160s and there had been a great marathon runner whose SPM was more like 200+. There are a very tall runner and there are short stocky ones with short legs. They obviously tend to take more steps than long-legged ones.
Frankly I'm not quite sure trying to get to a narrow range of 180~184 would make you run injury-free; it sounds like one of those "gotta make some story head-line" attempt to me but obviouisly more smooth, economical strides, rather than loping ones, would lesson the possibility. Being economical and fluid, yes. But shooting for 180~184 or whatever the bogus number for stride frequency to reduce injury--doesn't seem to make whole heck of a lot of sense to me. In the end, however, SPM depends so much on the individual and 4 (180 and 184) seems way too narrow to generlize. Whose DVD is it anyways (I mean, not who owns it but who produced it)? There are a lot of "how-to" video and there are a lot of "junk" out as well. I've seen some on YouTube that was laughable. This day and age with internet avaiability, whoever is most vocal would become the most expert. Doesn't mean he/she knows Jack. So be careful.
Mines is usually between 172~176 before I do any leg-speed work. I have a watch that counts stride frequency though I don't always use it. Like everything else, it takes some practice to get the optimum stride frequency (for the individual) but it's not by "willing through" but by working on your nervous system. Some of the best exercises would be downhill striding or being pulled by a bike or using a catapult tube to be "thrown out" so you'd be working at the speed that you can't normally produce. You can think about it all the time and count once in a while during your run but that could drive you crazy.
Running Buds
I'm usually right around 180. 180-184 does strike me as a very narrow recommendation... I've read 170-190, which seems a bit more realistic.
Also:
Some of the best exercises would be... using a catapult tube to be "thrown out" so you'd be working at the speed that you can't normally produce.
This sounds awesome.
There are a lot of "how-to" video and there are a lot of "junk" out as well. I've seen some on YouTube that was laughable. This day and age with internet availability, whoever is most vocal would become the most expert. Doesn't mean he/she knows Jack. So be careful.
This is a very good point Nobby. It rings true in this community as well.
Some of the best exercises would be downhill striding or being pulled by a bike or using a catapult tube to be "thrown out" so you'd be working at the speed that you can't normally produce.
Nobby, you could also run on a treadmill with a short piece of bungee tubing attached to your belt at one end and the front of the treadmill at the other. You can adjust the pulling force by changing the length of the bungee, or your position on the treadmill (further back creates more tension), or both.
I did a study at the kinesiology lab at the University of Colorado a few years ago using this sort of setup. With the pulling force, I was able to run a 10k at about 2.5 minutes faster than my PR, but man did it make my hamstrings sore!
I've been following Dakota's log since last year and that guy is going to kick some ass. -flovesparko
The King of Beasts
i have never counted my steps, but then again i dont run that much.
monkey groovy
i have never counted my steps, but then again i dont know how to count
Usually my right foot is about 85 SPM, and my left is about 63 SPM. OK, and there's alcohol involved.
Finishing Strong
