The Garmin Forerunner 970 has garnered attention for its innovative features, particularly in measuring running economy and step speed loss. However, to access these metrics, users need to invest in a compatible accessory, such as the HRM-600 heart rate monitor, priced at $170. This raises the question: is the investment worthwhile?
Over the past several weeks, I have been using the HRM-600 during my runs, including a half-marathon in early May. My goal was to uncover personal insights and determine the value of these additional metrics.
Understanding Running Economy
Running economy refers to the amount of oxygen consumed at a specific pace. In simpler terms, it indicates how efficiently a runner can maintain speed with minimal energy expenditure. Garmin calculates this score using data from heart rate, speed, and running dynamics, focusing on a key metric known as step speed loss.
To derive an accurate running economy score, Garmin requires data from at least 5 to 7 runs. Users can access this information through the Garmin Connect app by navigating to More > Performance Stats > Running Economy.
Decoding Step Speed Loss
Step speed loss (SSL) measures the deceleration experienced when a runner's foot strikes the ground. Defined by Garmin, it represents the difference between forward speed at foot contact and the minimum speed during the stance phase. A lower SSL indicates a more efficient stride, while a higher SSL suggests a braking effect that requires more effort to regain speed.
To improve SSL, runners can focus on maintaining a higher cadence and avoiding overstriding. Interestingly, many runners find that their mechanics improve naturally at higher speeds, creating a positive feedback loop for running form.
Insights from Garmin's Running Dynamics
As an average runner, I was eager to analyze my metrics. Garmin's graphs illustrate my performance relative to other runners, with each color representing different percentiles. My average step speed loss during the half-marathon was 8.2 cm/s, translating to an average SSL percentage of 2.85%. This indicates a consistent performance without noticeable decline in the latter part of the race.
Evaluating the Running Economy Score
My running economy score of 214 places me in the "Trained" category, suggesting room for improvement. Garmin indicates that enhancing this score will require gradual increases in training intensity and volume. This metric serves as a tangible benchmark for tracking my progress over time.
Is the HRM-600 Worth It?
For those serious about running, the HRM-600 provides valuable insights into running economy and step speed loss. While some may find it unnecessary, the data can serve as a useful tool for self-assessment and improvement. Ultimately, the decision to invest in the HRM-600 depends on individual training goals and how deeply one wants to delve into performance metrics.
As running technology continues to evolve, the insights gained from devices like the HRM-600 could profoundly influence how athletes train, helping them optimize performance and achieve their personal bests in the future.
