Pedometer & Running

Running is a great way to get in shape, but it is often hard for us to stay motivated. However, documented progress can help you keep track of your fitness regimens and give you the encouragement you need to improve and reach your potential. The pedometer is a tool that can help you set goals and measure your success.

Features of a Pedometer

According to the National Center on Physical Activity and Disability, a pedometer is a portable device that measures a person's physical activity, particularly the number of steps taken. It is about the size of a pager and attaches to the belt or waistband, but can also be worn in other locations such as the arm or ankle. Pedometers can be worn underneath or on top of clothes. The pedometer must be vertically aligned and parallel to the ground or floor. It is very important that you wear your pedometer in the same place every day. Pedometers can give you information such as number of steps taken, distance covered or caloric expenditure. Decide what information would motivate you to be physically active and set your pedometer to display that information.

Gathering Data

In order to create a running program for yourself, wear the pedometer for one week and record the information every day. If your pedometer is capable of giving you multiple forms of information, write down everything including miles ran, calories burned and number of steps. Jaime E. Berlin, Kristi L. Storti, and Jennifer S. Brach, Research Associates and Instructors at the University of Pittsburgh wrote an article in the August 2006 issue of "Physical Therapy" in which they recommend obtaining an average of those 5 to 7 days recorded in order to get an idea of your baseline physical activity level. Look for patterns in order to make adjustments. For instance, determine what days in which you run very far very fast or are there days in which you take significantly less steps.

Creating a Program

From there, create a program for yourself. The American College of Sports Medicine recommends a well-rounded program that includes aerobic and strength training exercise. If you are comfortable at a slow jog, your goal should be to run at least 30 minutes five days per week. If you up the intensity of your work outs, ACSM says 20 minutes three days per week is sufficient. A pedometer will give you concrete numbers to make you understand the strengths, weaknesses and patterns of your physical activity routine. Use this as a motivator to accomplish your goals.

Choosing a Pedometer

Pedometers range in cost, internal mechanism and features. They typically range from $10 to $50. Most have a spring-suspended lever arm that moves up and down in response to vertical acceleration of the hip. Pedometers have been criticized for not being accurate. Many of the lower end models can be off by as much as 25 percent according to Dr. David Basset of the University of Tennessee on the website "National Public Radio." To test the accuracy, simply take 20 steps at your typical walking pace. If the pedometer reads between 18 and 22 steps, it is considered reasonably accurate.