Strides Per Minute: Definition, Importance, Measurement, and Improvement Strategies

What is strides per minute?

Strides per minute (SPM), often used interchangeably with "cadence" or "steps per minute," is a running metric that measures the total number of times your feet contact the ground in one minute. It is a fundamental indicator of running efficiency and form.

Understanding Strides Per Minute (SPM)

While a scientific "stride" technically refers to the full cycle of motion from one foot's ground contact until that same foot contacts the ground again (encompassing two steps), in the context of modern fitness tracking and running analysis, Strides Per Minute (SPM) is widely understood and used to mean steps per minute or cadence. This article uses SPM in this common context: the total count of each footfall within a 60-second period.

• Definition: SPM quantifies how frequently your feet are hitting the ground. A higher SPM indicates shorter, quicker steps, while a lower SPM suggests longer, slower steps.
• Relationship to Cadence: For most runners and fitness devices, SPM is synonymous with running cadence. It's a key component of your running gait, alongside stride length.
• Why it's a Key Metric: SPM is a crucial metric because it directly impacts running efficiency, helps mitigate injury risk, and contributes to overall performance.

Why is SPM Important for Runners?

Optimizing your SPM can lead to significant improvements in your running experience:

• Improved Running Efficiency:
  • Reduced Ground Contact Time: Higher SPM typically correlates with shorter ground contact time, meaning less time spent "braking" against the ground. This allows for a more fluid, forward momentum.
  • Enhanced Elasticity: Quicker steps encourage a more elastic, spring-like response from your lower limbs, utilizing the natural recoil of tendons and muscles more effectively.
• Injury Prevention:
  • Reduced Impact Forces: A higher SPM often results in a shorter stride length, which encourages landing with your foot closer to or directly under your center of mass. This reduces the impact forces transmitted through your joints (knees, hips, ankles) and minimizes the risk of common overuse injuries associated with "overstriding."
  • Better Biomechanics: It promotes a mid-foot strike rather than a harsh heel strike, distributing forces more evenly across the foot.
• Enhanced Performance:
  • Increased Speed: While stride length also plays a role, increasing SPM is often a key factor in improving running speed, especially over shorter distances or when trying to maintain pace on hills.
  • Better Endurance: More efficient running conserves energy, allowing you to run further or for longer periods without excessive fatigue.

How to Measure and Track Your SPM

Monitoring your SPM is straightforward with today's technology:

• Wearable Devices: Most modern GPS running watches (Garmin, Apple Watch, Coros, Polar, etc.), dedicated foot pods (e.g., Stryd), and some chest strap heart rate monitors can track and display your real-time and average SPM.
• Smartphone Apps: Many running apps (e.g., Strava, Nike Run Club, Runkeeper) can estimate SPM using your phone's accelerometer, though external sensors often provide more accurate data.
• Manual Counting: For a simple assessment, run at your typical pace for one minute and count every time your right foot hits the ground. Multiply this number by two to get an approximation of your SPM. Repeat a few times for an average.

What is an Optimal SPM?

There's no single "perfect" SPM for everyone, but general guidelines and individual factors play a role:

• The "180 Steps Per Minute" Guideline: Often cited in running circles, this number originated from observations of elite runners. Many coaches suggest aiming for around 170-180 SPM for recreational runners as a good target for efficiency and injury prevention. However, this is a guideline, not a strict rule.
• Individual Variation:
  • Height and Leg Length: Taller runners with longer legs may naturally have a slightly lower SPM than shorter runners at the same pace.
  • Running Speed: Your SPM will naturally increase as you run faster. An optimal SPM for a leisurely jog will be different from that for a sprint.
  • Terrain: Running uphill often naturally increases SPM and decreases stride length.
  • Experience Level: Beginner runners often have lower SPM and longer strides, which can be inefficient.
• Context Matters: Elite runners often exhibit SPM well above 180, sometimes reaching over 200 SPM during races. For most recreational runners, a comfortable and efficient range might be between 160-180 SPM, depending on pace and individual biomechanics. The key is to find a cadence that feels natural, efficient, and sustainable for you.

Strategies to Improve Your SPM

Gradually increasing your SPM can be a highly effective way to improve your running form. Focus on small, incremental changes:

• Metronome Training: Use a running metronome app or a watch feature that provides an audible beat. Set it to a target SPM (e.g., 5-10 steps higher than your current average) and try to match your footfalls to the beat for short intervals during your runs.
• Focus on Short, Quick Steps: Consciously think about taking lighter, quicker steps rather than reaching out with your foot. Imagine "shuffling" or running on hot coals. Your foot should land directly under your hips, not out in front.
• Engage Your Arms: Your arm swing helps set your leg cadence. Focus on a quick, compact arm swing from the shoulders, with elbows bent at about 90 degrees. This can naturally encourage quicker leg turnover.
• Incorporate Drills:
  • High Knees: Quickly lift knees towards your chest.
  • Butt Kicks: Bring your heels towards your glutes.
  • Quick Feet/Ladder Drills: Short, rapid steps with minimal ground contact.
  • Skipping: Helps develop elasticity and rhythm.
• Gradual Increase: Avoid drastic changes. Increase your SPM by only 2-5 steps per minute at a time, allowing your body to adapt before increasing further. Over-forcing a cadence can feel unnatural and lead to new issues.
• Listen to Your Body: The goal is to find a cadence that feels efficient and comfortable, not just to hit an arbitrary number. If a higher SPM feels forced or causes discomfort, re-evaluate.

Integrating SPM into Your Training

Regularly incorporating SPM-focused elements into your training can solidify improvements:

• Warm-up Drills: Include short bursts of quick feet, high knees, or fast skipping in your warm-up routine.
• Tempo Runs: During tempo or pace runs, consciously try to maintain a higher SPM. This helps build the neuromuscular pathways for faster turnover.
• Hill Training: Running uphill naturally shortens stride length and increases SPM, making it an excellent way to practice a higher cadence.
• Form Focus Intervals: Dedicate short intervals within your regular runs (e.g., 30 seconds at a higher SPM, followed by 2 minutes easy) to practice the new rhythm.

Conclusion

Strides per minute (SPM), or running cadence, is a critical metric for optimizing running form, enhancing efficiency, and reducing the risk of injuries. By understanding what SPM is, how to measure it, and employing strategies to gradually increase it, runners can develop a more resilient and powerful stride. While there's no universal "perfect" SPM, aiming for a higher cadence often leads to a more fluid, elastic, and sustainable running style. Experiment with these techniques, listen to your body, and discover the SPM that allows you to run your best.