For all you endurance runners out there, I was wondering what SPM (strides per minute) you generally run at. (A stride is two foot strikes - one left & one right.)
I've read on a few websites that the optimal cadence is around 90SPM, and have even seen it suggested that slower speed runs should be performed at or near this cadence.
http://mike.llerandi.org/ultra2/glossary.htm#SPM
Optimal Strides Per Minute (SPM)
There is one universal law of running faster that every world-class runner conforms to:
Leg turnover should be done at 180-190 foot strikes per minute.
This translates to 90-95 strides per minute ("SPM"), where one "stride" is counted as two steps, or one count every time a particular foot (left or right) hits the ground. It's that simple -- All world class distance runners have a cadence that falls within this range.
When you go out for a run at HR 70% intensity or higher, it is important to work on keeping your cadence between 90-95 spm to build speed, even at an endurance pace. Even when you run at intensities below 70% (purely aerobic), the goal should be to keep your spms higher than 80.
There is one universal law of running faster that every world-class runner conforms to:
Leg turnover should be done at 180-190 foot strikes per minute.
This translates to 90-95 strides per minute ("SPM"), where one "stride" is counted as two steps, or one count every time a particular foot (left or right) hits the ground. It's that simple -- All world class distance runners have a cadence that falls within this range.
When you go out for a run at HR 70% intensity or higher, it is important to work on keeping your cadence between 90-95 spm to build speed, even at an endurance pace. Even when you run at intensities below 70% (purely aerobic), the goal should be to keep your spms higher than 80.
What SPM do you generally run at?
