A pedometer is a suitable tool to get a general idea of how active you are in your daily life. However, if you're counting on it to measure the distance of your walks or runs, you may not be getting completely accurate results. Pedometers that measure distance in addition to steps can be off on the distance measurement by up to 10 percent, and it can be difficult to determine the length of a "step" if your pedometer measures steps only.
Gait
The range for the number of steps that constitutes one mile can vary from 1,900 to 2,600. Due to variances in leg length, everyone's stride is a little different. Your individual gait can vary based on how fast you're walking or running or whether you're going uphill, downhill or on a flat surface.
Speed
The accuracy of most pedometers also depends on how fast you're walking or running. When you shuffle or drag your feet at lower speeds, the pedometer may not pick up those steps; pedometers rely on being able to pick up vertical movement in your hips to function properly. Therefore, pedometers tend to measure steps and distance better at speeds greater than 3 mph; accuracy is lowest at speeds below 2 mph.
Calculation
To get an idea of how many steps you take in a mile, set your pedometer to zero and travel one pre-measured mile at your normal pace. Measure this metric several different times and average out the results to get the most accurate estimate. For best results, wear your pedometer on your waist, parallel to one of your knees. Clip it to your sock if you have trouble keeping the pedometer upright in the hip position.
Alternatives
There are other ways to size up your workout if your pedometer isn't cutting it for measuring distance. Many companies now sell GPS pedometers, which use the same satellite technology as car navigation systems rather than traditional pedometer technology. These devices, worn on your wrist or around your neck, will keep track of where you travel during a walk or run and measure your exact distance and average pace. Another way to calculate the distance of a route is to use an online mapping service for runners; this allows runners to plot a route on a street map, and the website calculates its total distance.
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