Walking is a low-impact exercise that can improve cardiovascular fitness and assist with weight management. Individuals who are starting an exercise regimen and plan to walk as a part of it should purchase sturdy walking shoes and comfortable clothing appropriate for their walking climate. By starting slowly and gradually increasing the intensity of the workout, walkers can safeguard against injury. Learning how to measure walking distance and speed is also key to tracking walking workouts. Both the Mayo Clinic and Walking.org suggest that people learn how to measure their walking stride and calculate walking speeds for improved workout management.
Step 1
Measure your stride length to determine the distance covered by your individual steps. Many walkers choose to calculate the specific distance of their individual stride by taking 10 steps and measuring the distance. Dividing this total number by 10 will allow the walker to estimate his stride length. According to a chart published by Walking.org, strides average between 2 and 3 feet. Individuals with shorter strides must take more steps per minute to cover a given distance. For example, a person with a 2-foot stride must take 90 steps per minute to reach a speed of 2 miles per hour, while an individual with a 3-foot stride can reach the same speed with only 60 steps per minute.
Step 2
Count steps per minute over the course of the walk. Walking.org states that many walkers calculate their speed in steps per minute. A walker can note the number of steps or strides per minute, and as his workouts progress the number of strides per minute will increase, thus increasing the overall walking speed.
Step 3
Use a stopwatch or timer to track total walking time. A walker should use a timing device to record his total walking time. By noting his average steps per minute he can estimate his total steps per walk. This will enable the walker to estimate the overall distance versus time spent walking. Routine use of a timer and stride counting will enable to walker to assess his walking speed.
Tips and Warnings
- Track your distances and speeds in a walking log. The Mayo Clinic notes that recording walking speeds and total distances covered can help individuals track improvements in their overall endurance. This is especially important for people who walk every day and have specific fitness goals related to heart health or weight loss, because recording the results will often improve motivation and will also provide valuable information about fitness progress over time.
Things You'll Need
- Stopwatch or clock
- Measuring tape
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