All the new running metrics on Garmin’s Forerunner 970 explained

Garmin has introduced a bunch of new running metrics on the Forerunner 970, a handful of which also appear on the just-launched Forerunner 570. These features are designed to give runners deeper insight into form, strain, and recovery, and they’re all new to the Garmin ecosystem.

Understanding Step Speed Loss

Step Speed Loss is Garmin’s latest addition to its Running Dynamics suite. It looks at how much your speed drops each time your foot hits the ground. That moment of impact creates a small but measurable slowdown, and this metric quantifies it.

It’s expressed in two ways. First, there’s the raw slowdown measured in centimetres per second. Second, there’s the same figure shown as a percentage of your running speed. The faster you run, the more this slowdown can affect you, so using a percentage accounts for that. The idea is that less deceleration equals less energy required to reaccelerate with every step.

The bad news is that it’s only available if you pair the watch with Garmin’s HRM 600 chest strap.

Running Tolerance aims to prevent overload

Moving on and we get to something called Running Tolerance. This metric provides a personalised upper limit for how much load your body can handle in a given training week. It reflects recent volume, long-term trends, and adjusts every seven days. Essentially, this offers a real-time view of how close you are to tipping into potential overuse territory. The idea is to avoid injuring yourself.

As your training progresses, this number shifts with it. Train consistently and tolerance will climb. Pull back for a while, and it’ll slowly decrease. The feature encourages smart loading over time, with less guesswork.

Impact Load adds context to your mileage

Garmin’s new Impact Load system recognises that not all distance is created equal. The same 10K can have vastly different effects depending on elevation, terrain, and speed. Impact Load estimates how hard a run was on your body using biomechanical inputs like cadence, stride length, speed, and incline. So you might get something like – “this 5K run was the equivalent to a 8K run on a flat course.”

The watch processes info in real time using a neural network to estimate ground reaction forces. The end result helps you compare strain across very different routes. A downhill trail run, for instance, might equate to a much longer flat effort.

Acute Impact Load adds up your strain

Acute Impact Load tracks how much residual strain your body is carrying from recent runs. It accumulates with each session, then gradually tapers off as you recover. This is about what’s still sitting in your legs from earlier in the week.

By comparing this value to your Running Tolerance, Garmin gives you a view of whether you’re training within sustainable limits. If Acute Load goes above your Tolerance, you get a warning. The warning is not to stop, but to consider easing off. It’s a system designed to nudge runners away from overuse patterns. So another injury prevention tool.

Running Economy puts it all together

Running Economy measures how efficiently you move while running. Garmin calculates this using a mix of your stride length, long-term training volume, and Step Speed Loss data. The result gives you a view of how much energy you’re burning to maintain a given pace.

This is one of those metrics that rewards consistency and good form. Only available with the HRM 600 paired, you get a more complete and personalised score, allowing you to track whether training tweaks are actually improving your efficiency.

Projected Race Time for long-term planning

Projected Race Time is Garmin’s new model that estimates what time you might realistically hit on race day, assuming you continue training well up to that date. You’ll need to enter your goal race in the calendar to get the prediction.

It differs from the older Race Predictor, which just gives you a snapshot of what you might run if the race were today. This feature offers a way to track progression and set expectations based on the full lead-up to the event.

AutoLap by Timing Gates keeps your official splits clean

One common frustration at big races is the difference between official race times and what your watch shows. This often comes down to GPS inaccuracies, weaving through crowds, or long courses. AutoLap by Timing Gates helps correct for that.

The feature compares your GPS track and pacing trends against a known race course to project a more accurate finish time. It’s designed for supported events, around 25 major marathons at launch, and gives cleaner data without requiring manual adjustments.

Suggested Finish Line gives you a timely nudge

If you’ve ever forgotten to hit stop at the end of a race, Garmin now has your back. The new Suggested Finish Line feature monitors your location during a pre-loaded race course and gently prompts you to end your activity when you cross the finish area.

It doesn’t automatically stop the run, but it gives you a timely reminder based on the course file, which should prevent you from walking around post-race with your watch still ticking away.

Availability on Garmin watches

The features are not yet confirmed for rollout to other watches, but it’s likely they’ll appear elsewhere over time via firmware updates. For now, they’re exclusive to the 970 and, in part, the 570.

Check Forerunner 970, 570 prices on Amazon / Garmin.

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