For anyone who walks to lose weight or runs, it is important to know how wide he is walking. This will help you calculate the daily physical activity required to maintain muscle tone. To determine the parameter, physiologists and trainers have developed special formulas. You can also take the average or determine the number empirically.
Why measure your stride length?
This value is important for planning and monitoring the load, safety and effectiveness of classes:
- You need to load your walking parameters into the pedometer program to determine the distance traveled. Then the distance will be calculated as accurately as possible.
- To maintain running technique, athletes need to monitor the size of their stroke. It should be the same at any speed. The pace is increased by increasing the frequency of movements.
- To practice on an ellipsoid, you need to choose a model with a suitable amplitude. An elliptical trainer that is too short or long can cause joint pain and injury.
- For some treadmills, it is also necessary to enter this parameter into the training program.
- The indicator will help calculate the distance that should be walked daily in order to burn the calories received per day.
Fitness bracelets
A modern type of heart rate monitor. They are worn on the wrist like a watch, but they look more stylish: a high-tech bracelet, metal or carbon, on which the numbers glow when activated. Of course, here is the entire set of functions of an advanced pedometer (enter your parameters, get recommendations, analyze). The final data can be partially viewed on the built-in screen or by connecting the gadget to a computer, smartphone or tablet.
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Some of them come with a chest-mounted heart rate sensor, but walking around with it all day, of course, is uncomfortable. But you can control your daily activity and even the quality of your sleep (if you do not remove the bracelet at night, it records what part of the night you spend in deep sleep, and what part of the night you toss and turn and essentially do not rest). And for fitness classes, wear a sensor and train as expected, observing the intensity according to the pulse zones.
Another option for a fitness bracelet is designed for those who need to monitor their heart rate throughout the day while walking. There is an optical or laser heartbeat sensor installed right in the device itself. True, such a bracelet will have to be tightened on the hand quite tightly so that the sensor touches the wrist, while the previous version hangs on the hand just like a bracelet - freely. And another feature: in normal mode (before fast walking), such a sensor shows the pulse quite accurately. But if you start doing exercises with it, when the intensity is higher than about 110–120 heart beats per minute, the sensor begins to malfunction and miss beats, the error can be 30% or more. That is, this device is specifically for those who need to monitor their pulse at home, and not during sports - “heart patients”, elderly people, etc.
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Step length at different speeds
The magnitude depends on whether the person is running or walking. The nature of the terrain (downhill or uphill), additional load, and weather conditions also influences.
The average step length of an adult depending on the method of movement:
- The longest stroke is for a running sprinter. The stride length when running is approximately 105–115 cm. This value should remain constant regardless of how a person runs: easy, medium, sprinting or jogging. The change in speed should occur solely by increasing or decreasing the frequency of movements.
- When walking, the stroke is shorter than when running - 70–80 cm. Regardless of the pace of movement (walking, recreational or sports), this parameter should not change. Trying to step wider to increase speed can lead to ligament inflammation and joint problems.
When running a marathon, the athlete's stroke size is 140–165 cm.
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When to walk?
One of the advantages of walking is the absence of any serious obstacles to starting training. It is not necessary to free up time for a walk in the park or around the stadium. It is enough to walk on any occasion, be it going to work or visiting, taking the stairs instead of using the elevator, as well as an evening and morning walk instead of sitting at the computer.
It is worth taking into account the time factor if you need to be there on time. But knowing the length of his step, a person can approximately calculate how long his journey to his destination will take, which means that walking can be included in the list of daily tasks, which will soon become a pleasant habit.
Methods for calculating stride length
Knowing the height, you can use several formulas to determine the value. For running and walking disciplines, different calculation methods are used:
- the size of a running person's stroke = height in cm x 0.65;
- step size of a walking person = height in cm/4 + 37;
- for women - height in cm x 0.413;
- for men - height in cm x 0.415.
Useful video on the topic:
Other methods:
- You can use an online human step length calculator. You must enter your height in cm. This method is only suitable for people with an average build and weight.
- "Wet trace" method. Walk at a normal pace on wet sand or in wet shoes on asphalt. After this, you need to use a tape measure to measure the distance from the heel of the footprint left by one foot to the heel of the footprint of the other. You can also navigate by the toes of the tracks. Add up all the resulting values and divide by their number.
- Measure 10 meters and walk the distance. Divide 10 by the number of movements. This will allow you to determine how many steps there are in 1 meter.
- On a small soccer field, walk from the goal line to the others. This distance is 91.4 m. Divide this number by the number of moves made.
WHO recommendations
The World Health Organization (WHO) also uses 10,000 steps daily in its materials about a healthy lifestyle - however, not as a key figure (“norm”), but only as a lower limit for an indicator of an active lifestyle¹.
At the same time, according to statistical data, the very fact of counting steps taken per day is closely related to an increase in the overall level of mobility. Apparently, the more attention a person devotes to analyzing his daily activity, the more he moves and walks.
// WHO recommendations for ages 18-64 years:
- high-intensity cardio - at least 75 minutes per week
- Each lesson is at least 10 minutes
- at least two strength training sessions per week
Weekly activity norm
Scientists tend to talk not just about counting steps taken per day, but about monitoring the total time of physical activity. WHO recommends walking or other light cardio five or more times a week for at least 30 minutes per session—for a total of at least 150 minutes per week¹.
Optionally, these 150 minutes can be replaced with more intense training with an increased heart rate - in this case, 75 minutes is enough. Two workouts per week should be devoted to performing exercises on the main muscle groups.
In addition, there is a potential danger of trying to walk exactly 10,000 steps a day - not all people, especially in old age, will benefit from such a figure². If a person has been sedentary for a long time, trying to suddenly increase their activity level to “normal” levels can be harmful.
Health Benefits of Walking
Research notes that older people who walk at least 6,000 steps daily are much less at risk of loss of mobility than their inactive peers. Every thousand steps added to this figure reduces this risk by an additional 16 to 18 percent³.
Let us remind you that the main supplements designed to improve the condition of the knee joints are glucosamine and chondroitin. They help prevent cartilage destruction and stimulate the regeneration of connective tissue.
How to check your stride length empirically
The value obtained from the formula can be checked:
- Knowing the exact distance between two points on the ground, it is enough to walk or run this distance at a normal pace, while simultaneously counting the number of moves made. The distance covered must be divided by the last indicator. The distance must be at least 50–100 meters so that the number can be determined with an accuracy of 1 cm.
- Having an iPhone with a pedometer at hand, you can choose the appropriate route in the city and walk it. The application will show the mileage traveled. Kilometers must be converted to cm and divided by the number of moves made.
Interesting video on the topic:
Using online maps
Use Yandex or Google maps to draw and measure your walking route.
Knowing the exact distance between points A and B, you need to walk it at your usual speed, counting your steps. And at the end, divide the distance by the resulting amount.
For example, walking a hundred meters in 150 steps, we have: 100 / 150 = 0.67 m = 67 cm - the average length of your step. For fun, compare the result with the readings of your pedometer.
You can also use GPS-based walking apps on your mobile phone, but they often show 10% less than other measurement options.
Conclusion
It is important to know your running speed in order to control the load perceived by the body and correctly calculate the timing of the load. You need to start your recovery at a slow pace, then gradually increase it. Over time, you can increase the distance. The most beneficial for health is walking and jogging. Movement is life and health. Be healthy!
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Run
During running, almost the same body movements are performed as when walking, but there is a flight phase (moments when the legs do not rest on the surface), and leaning on two legs at the same time is excluded.
As you run, the gravity of the earth is rhythmically overcome and your blood flow resonates with your running.
This allows all capillaries to be filled with blood as much as possible, which improves the functioning of the entire body.
Based on the distance, running is divided into the following types:
- Run in place. Its effectiveness is significantly lower than classic running, but its clear advantage is the ability to perform it under any conditions. No rough terrain or stadium needed, one square meter is enough.
- Sprinting does not require much endurance, but the athlete's maximum dedication is important in order to reach the finish line as quickly as possible.
- The average distance is from 600 meters to 3 km. It is impossible to run a long distance at top speed. Therefore, the tempo is chosen to be slightly above average.
- The long distance is defined from 2 miles to marathon 42 km. It is better to jog for such a distance.
Smart bracelet and smart watch
Very similar to fitness bracelets. The difference between them is that they do not exist on their own, but as peripheral devices for a smartphone. Many have their own display, but data can only be managed through a program on a smartphone (it must be downloaded in the same place as pedometer applications), with which the bracelet connects via bluetouth.
And the main function of such a bracelet is communication with a smartphone: it notifies you about calls, messages, and you can control the headset from it. Convenient for owners of smartphones with a large screen that you can’t take out of your bag on the go. And for those whose love for gadgets dooms them to a sedentary lifestyle, the pitiful number of steps on the bracelet screen, when your favorite smartphone requires at least 1000, is motivating. By the way, oddly enough, a smart bracelet can be bought 2-3 times cheaper than a fitness bracelet.
