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Your step length is required for some pedometers so they can calculate Kilometers (miles) walked. The more accurate your step length is the more accurate your pedometer will record your Kilometers (miles) walked. There are a few ways you can measure your step length - we are going to give you 3 options. How to make the most of your fitness trackerFitbit's pretty much the biggest player on the thriving fitness wearable scene, and with loads of models available to buy there's something for almost everyone.If you're a hardcore fitness fanatic, the Fitbit Surge and Fitbit Charge HR are probably the best bet.
Get TrustedReviews' award-winning reviews, opinions and advice delivered to your inbox for free! Alex pretty much sums up my feelings on cadence, and I absolutely agree that 180 need not be some magic number that all runners need to shoot for. One often hears the magic number of 180 strides per minute thrown around these days as being the optimal cadence for a runner… I believe this number can be traced back to famed coach Dr. Shortly after Alex’s post was published, Peter Vigneron put up a post on the topic on the Outside Blog titled Does Form Matter? Given all of this talk about cadence, I couldn’t help but conduct another experiment on myself. It might be tempting to look at the above graph and conclude that I increase my speed solely by increasing my cadence. What this shows is that although my cadence increases as I speed up, the number of steps that I actually take per 100m declines dramatically.
What I also find interesting is the comparison of my numbers to those posted by Alex Hutchinson. I think perhaps the biggest take home message here is that stride rate can and does vary considerably with speed, and also between individuals. For any data junkies who might be interested in playing with the raw numbers, I just posted the data for my seven mile run as a Google spreadsheet here.
Would you be so kind as to provide the raw data as either CSV, XLS, or XLSX files for analysis?
There appears to be some interesting non-linearity in the data, which makes me curious to try to extend the speed a bit at both ends and fill out the faster end with some more points.
There’s increasing anecdotal evidence that the presence of any footwear, however light, fundamentally alters stride mechanics. When coaches talk about 180, they are talking about finding a range that the runner can actually sustain for a distance run. Every coach I’ve seen talk about the 180 cadence fully agrees that when sprinting the cadence will go way up.
It’d be interesting to see information about impact force as your speed and stride length increase.
I find this interesting because when I read about barefoot running, the general guideline seems to be that you don’t to push off so much as lift your leg off the ground and use a forard lean at the hips to keep you moving forward. I’ve often wondered if the height of a person might also be a variable to consider when thinking about good cadence. Why would an elite runner who depends on not getting hurt to continue to earn a paycheck race barefoot if there is a risk of stepping on something or getting spiked? It’s also worth noting that research has shown that at least in sprinting, some individuals are stride length regulators, whereas others are stride rate regulators. Great post Pete, the stride length increase as the pace increases is exactly what I’ve seen during my own speed work, especially at the fast end of things.
Dickinson JA, Cook SD, Leinhardt TM: The measurement of shock waves following heel strike while running. Stockton M, Dyson R:  A comparison of lower extremity forces, joint angles, and muscle activity during shod and barefoot running.
Can you name one athlete that has set any world record in any track and field event or any road race while running barefoot within the last 20 years? Can you name one runner that has won an international level marathon while barefoot in the past 50 years (BTW: Abebe Bikila’s 1960 marathon in Rome was over 50 years ago)? You will receive an email whenever this article is corrected, updated, or cited in the literature. In the present case report, we provide evidence that compensated Trendelenburg gait may represent a secondary gait dysfunction stemming from somatic dysfunction of the sacroiliac joints.
During the swing phase of the gait cycle, the pelvis rotates forward on the side of the swinging leg about a transverse plane, with the hip joint of the stance leg serving as the axis of rotation.
Physicians typically rely on visual observation alone to assess both normal and pathologic gait.
Although the GaitMat II system measures only foot contact patterns recorded on the mat, these patterns arise from the collective motions of the individual musculoskeletal components that contribute to bipedal locomotion.16 Therefore, GaitMat II can be used to assess normal and abnormal gait patterns, as well as the effects of somatic dysfunction and OMT on gait.
The patient's comorbid conditions at presentation included rheumatoid arthritis and benign prostatic hyperplasia.
Values derived from the GaitMat II analysis for step length, stride length, stance time, double support time, number of steps, and velocity were recorded for the left and right sides, and the averages of these values were calculated for pretreatment and posttreatment in both trials. Video analysis of the patient demonstrated an antalgic gait with left lateral trunk lean and hip hiking to compensate for decreased clearance of the right leg in the swing phase of the gait cycle.
Biomechanical examination of the patient during the OMT sessions revealed somatic dysfunction within the sacroiliac joints, in addition to other somatic dysfunctions throughout the body. Osteopathic manipulative treatment was administered to the patient in each of the two trials. Analysis of the posttreatment video showed substantial improvement in the patient's gait, with a dramatic decrease in the compensated gluteus medius pattern. Posttreatment analyses using the GaitMat II system provided quantitative evidence that supported the video-based conclusions.
The changes in mean step length, stride length, and velocity after OMT in both trials are provided in the Table and Figure 2. Table Gait Parameters of Patient With Compensated Trendelenburg Gait Before and After Osteopathic Manipulative Treatment Step Length, m Stride Length, m Stance Time, s Double Support Time, s Left Right Left Right Left Right Left Right Steps, No. The Table provides numerical values for two additional parameters—stance time and double support time. The patient has not needed a walker or wheelchair or used any multiple sclerosis–related medication since 2001.
The normal gait of the patient in the present case had been altered primarily through dysfunctions in the sacroiliac joint.

Similarly, the left innominate in this patient was restricted in anterior rotation and, therefore, it was unable to allow the left sacroiliac joint to close so that the patient's weight could be balanced effectively on the left leg while the right leg was swung forward. After OMT, improved motion of the pelvis was observed, including a more normal gait pattern with less evidence of lateral trunk lean and hip hiking. For the patient in the present case, OMT resulted in improved gait parameters that could be measured with the use of the GaitMat II system. Find out more about your rights as a buyer - opens in a new window or tab and exceptions - opens in a new window or tab. By clicking Confirm bid you commit to buy this item from the seller if you are the winning bidder. Import charges previously quoted are subject to change if you increase you maximum bid amount. She has written on health, fitness, fashion, interior design, home decorating,sports and finance for several websites. In order to achieve this, runners must increase the number of steps they are able to take in one minute -- stride rate -- and the distance covered with each stepthey run -- stride length. Keep track of the distances you run as well as how quickly it takes you to reach these distances. There are serious problems with Daniels’s observations (among them, a small sample size and no analysis of stride length plotted against speed), and other research has contradicted some of its conclusions. In reporting of the form story, the 180-strides-per-minute rule came up as one of the few objective measures of good form. Earlier today I went for a 7 mile run with my Wahoo Fitness footpod stride sensor linked up to my Garmin 305 GPS watch. Thus, although the absolute number of steps that I take per 100m declines as I run faster, but my speed overall increases because my cadence increases by about 13%, my stride length increases by 71%. For a given speed, my cadence is considerably higher than Alex’s, but my stride length is shorter – another great example about how individuals can take different approaches to accomplishing the same result (in this case, speed). The 180 number gets thrown around a lot, but I see no reason why this number need be the gold standard that everyone should shoot for. You should be able to cut and paste this into most spreadsheet programs without messing with the formatting. Pete is a recovering academic who currently works as an exercise physiologist, running coach, and writer. Tough to come up with an absolute rule that is also useful, but it does seem that for most runners, a cadence under 180 suggests that something could be improved.
Just the thought of your speed, from a jog to a sprint, being influenced only by stride length was so confusing – highly unlikely. Thanks, Pete! What would be interesting is to see over a range of people how much they relatively rely on one vs. I’m talking about the notion that seems to be around a lot of places on-line that 180 is a magic number. Hence, the suggestion for DISTANCE RUNS is to keep the cadence AROUND 180 and increase stride length. Most people don’t run barefoot, but there certainly have been some very fast barefoot runners. However, this study showed that there is a large variation of performance patterns among the elite athletes and, overall, SF or SL reliance is a highly individual occurrence.
Use of Osteopathic Manipulative Treatment to Manage Compensated Trendelenburg Gait Caused by Sacroiliac Somatic Dysfunction.
Compensated Trendelenburg gait is a gait dysfunction that was originally described in patients with weakness of ipsilateral hip abduction.
Abnormal gait patterns have many causes and may represent either a primary or secondary (ie, compensatory) gait dysfunction.
In addition to this forward rotation, Trendelenburg tilt occurs on the side of the swinging leg, with the pelvis dropping by approximately 5 degrees.2 The degree of tilt is limited by contraction of the hip abductor muscles of the stance limb, primarily the gluteus medius.
Gait disturbances may arise from pathologic conditions of the spinal cord and lower body, as well as from cognitive and neurologic disorders of the brain.10-12 Gait analysis systems, such as GaitMat II (EQ Inc, Chalfont, Pennsylvania), are now available for making reliable measurements of numerous spatial and temporal gait parameters as a patient walks across a mat, 12 feet in length, that has electronic sensors connected to a computer.
He had been diagnosed as having multiple sclerosis in 1991 based on findings from a magnetic resonance imaging (MRI) scan. Figure 1 shows the GaitMat II tracing of the patient's steps from both trials before and after OMT.
The patient's gait improvement was such that his neurologist questioned the original 1991 diagnosis of multiple sclerosis and referred the patient to a multiple sclerosis specialist, who ordered a new MRI in 2006. The diagnoses for this patient included right-on-right sacral torsion and left posterior innominate somatic dysfunctions. With the left sacral base stuck forward in a rightward rotation about a right oblique axis, it was not able to return to a neutral position. The patient compensated for this restricted motion by laterally flexing his trunk to the left. The observed decrease in right-left variation and the observed increases in step and stride lengths provided quantitative measures of the beneficial results of OMT. Step length, stride length, and velocity of the patient in the present case—a 65-year-old man with compensated Trendelenburg gait—as revealed by the GaitMat II (EQ Inc, Chalfont, Pennsylvania) gait analysis system.
If you reside in an EU member state besides UK, import VAT on this purchase is not recoverable. Zehr possesses a Bachelor of Arts in communication from the University of Pittsburgh, a Master of Arts in professional writing from Chatham University and a graduate certificate in health promotion from California University of Pennsylvania.
Stride rate and stride length are directly related to each other and are imperative to increased speed as a runner. This can cause an increase in strength as well as an increase in your ability to stride farther.
They have the most extensive statistic-tracking abilities, showing you just how effective your sweat-drenched workouts are.More of a casual exerciser?
I’m not sure that we have any conclusive data saying that the 180 number is optimal for every person, but Heiderscheit et al. More likely, Hutchinson writes, runners play with both stride length and stride frequency when they run, and 180 makes sense at some speeds and not at others. Nobody said it was the most important measure—if good form exists, it probably has more to do with dorsiflexion angles and knee position at ground contact—but for runners to change form, it helps to know what to aim for. These numbers show that upping both cadence and stride length are critical for me to increase speed, but stride length appears to be the bigger contributor. Alex is a much faster runner than I am (he’s a former elite), and I also suspect a lot lighter, so I’m curious how those factors might play a role. For me, it’s actually a bit lower than my “easy pace” cadence, and for Alex it’s quite a bit higher. Not everyone who reads this blog is a running coach, in fact I’d venture to guess that the vast majority are not.
Compensated Trendelenburg gait, also known as compensated gluteus medius gait, was originally described in the late 1800s by German surgeon Friedrich Trendelenburg in patients with weakness of ipsilateral hip abduction.1 This weakness is thought to typically result from injury to the superior gluteal nerve or from a pathologic condition affecting proximal hip abductor muscles, primarily the gluteus medius. From 1991 to 1999, he was treated with standard medications for multiple sclerosis, including interferon beta-1a and glatiramer acetate.

Both the neurologist and a radiologist reviewed the results from this MRI and confirmed the diagnosis of multiple sclerosis.
Because of this inability, the left sacroiliac joint could not lock into position, and the right sacral base could not move forward in a leftward rotation about a left axis—as is required for efficient forward movement of the right leg. This flexing balanced the weight of the body on top of the femoral head, through the acetabulum of the innominate. Furthermore, energy expenditure during gait was reduced after treatment, allowing the patient to increase his speed of walking. While some individuals naturally run faster than others, there are steps you can take in order to increase your running stride length.
Complete squats, calf raises, leg extensions, hamstring stretches, gluteal sets and quadriceps stretches. If your feet are crossing in front of each other, you are likely to be wasting time and energy running in a sideways motion instead of propelling yourself directly forward.
And it’s much easier to count strides than it is to measure dorsiflexion angles, never mind figure out what dorsiflexion means.
After the run I uploaded the Garmin data to SportTracks, and exported my 100 meter splits for the full seven miles into Microsoft Excel (data for each 100m split included time, speed, and avg. This is what I expected, as my sense is that I tend to modulate stride length moreso than my cadence in order to control my speed – my cadence stays fairly steady on most runs over a range of easy paces (for example, below is a plot from a very easy trail run I did yesterday showing cadence in green and pace in blue – click for a larger view). I’m also curious whether my own data might be influenced by shoe weight – I ran today in a very lightweight shoe, and I’m tempted to try the same with something double or triple the weight just for kicks and see if the results vary.
I prefer the 5-10% rule myself – if you are an overstrider, consider upping your cadence by 5% from your easy pace baseline, and realize that that number will change with speed.
In addition to writing and editing this site, he is co-author of the book Tread Lightly, and writes a personal blog called The Blogologist. We recommend first working on getting your cadence up to around 180 and then work on lengthening your stride out behind. I don’t know what the result would be, since I feel that I tend to adapt stride length more than cadence when varying speed. You can also hop on one leg in order to build strength and coordination in your lower extremities: your feet, ankles, calves, thighs, shins and hips. The extra movement from your dominant wrist will have an impact on your charts, so letting the app know which wrist you’re wearing it on will make your readings all the more accurate and reliable.Speaking of making your charts as reliable as possible, link up the app to MyFitnessPal, so both apps will be aware of everything you eat and drink during the day. All seem like reasonably positive outcomes if you ask me, and this paper might be a useful guide in that a mere 5% increase in you cadence might be all that is necessary to realize some benefit. The authors present a case in which osteopathic manipulative treatment may have improved a Trendelenburg gait dysfunction in a man aged 65 years with multiple sclerosis. Fitbit use this data to make your readings a combination of your calorie input and output, so there really is no hiding from the truth.The Fitbit’s nifty little light indicators will automatically reflect your progress towards your step count goal, but you can change them to reflect how close you are to your calorie or distance goal. It turns out that the 170-190 range would probably be where most people would land if they increased cadence by 5-10%. Using a little Excel magic, I calculated the exact number of steps and strides taken during each split, and used that value to calculate avg. But, like so many aspects of running form, we have little concrete and direct data that changing cadence will prevent injuries. Evidence of this improvement was obtained with the GaitMat II system for measuring numerous gait parameters. Depending on what you’re looking to get out of wearing your Fitbit, this can be hugely beneficial, especially if you’re counting calories via a third party app and need to check how you’re doing before heading out for dinner.Get in your strideOut of the box, Fitbit bases stride length on your height and gender. Indirect evidence on joint loading reduction are tantalizing, and anecdotal evidence abounds, but realize that much work remains to be done before any firm conclusions on cost vs. Based on the results reported in the present case, the authors propose that compensated Trendelenburg gait may arise from somatic dysfunction and may be corrected by osteopathic manipulative treatment.
This is the measurement used to track steps and if you are scpetical about the the data it's delivering, there's a way to make it more accurate.
The Fitbit app allows you to manually add stride length and running stride length but first you need to work out exactly what they areTo calculate stride length, find somewhere where you know the exact distance from two points. This analysis revealed a 58% decrease in the number of steps after treatment, indicative of an improvement in the patient's compensated Trendelenburg gait. The very same can be done for working out your running stride.Now that you have the information, you can go back to the Fitbit app, go to Settings, then select to edit the Stride Length and Running Stride Length sections. Opening it up when you’re about to start pounding the pavement alerts the app to switch on GPS, later providing a map of your workout.
You can also set up challenges, either for yourself or a group, pushing you even further.Get more dataFitbit already offers a comprehensive amount of data, especially if you subscribe to the yearly premium service.
To access, you'll need to log in with the same account details assigned to your Fitbit account.StepStats will break down data whether it's active minutes or steps with daily, monthly, and yearly averages.
If you have been keeping an eye on your diet and sleep, it will also present your data in simple, easy to digest graphs.Put a little heart into itThe big selling point of the Fitbit Charge HR is the optical heart rate monitor that sits against your skin and uses its little LED light to record your heart rate during your workout. Take a second to understand the symbols of the heart rate zones, or alternatively create your own heart rate zones via the app. Make sure you’re also wearing the band snugly but not too tightly, as this will have a detrimental effect on your heart rate readings.Sleep on itThe first mode you’ll need to know about is the sleep tracking mode, which, surprise surprise, tracks your time spent in the land of nod. However there’s nothing more annoying than waking up, looking to your sleep chart, and realising you forgot to let your Fitbit know you were hitting the hay.Never fear though, the Fitbit is always working away, so just manually enter what time you went to bed and woke up, and it’ll retrospectively figure out your sleep data. Clever, right?If however you do remember to set up the sleep feature, make sure it’s on ‘sensitive’ mode rather than the ‘normal’ setting. This will make sure it detects and records every little stir and movement, rather than just fully rolling over.Get alerted, but save the juiceYour Fitbit does everything you’d expect from a wearable, including the obligatory alarm, which makes the wristband vibrate violently. Trust us, this is much harder to ignore than your phone or desktop notifications.Use the alarm function to make you drink more water, get up from your desk for a walk, or simply to wake up in the morning. Be careful though – too many of these reminders and vibrations will drain your battery like nobody’s business.Since it’s on all the time, it also has the potential to drain a chunk of battery while you’re out and about. To stop this happening, turn off the all-day sync function that keeps the Fitbit constantly talking to its app. This helps logging frequent meals easier using an auto complete feature to suggest meals and sets of foods as you continue recording your daily food intake.Cyclists should hook up StravaAre you more of a biker than a runner? It lets you create courses or tracks to follow, compete against other riders, sets monthly challenges, and monitors your key statistics.Naturally, it works with your Fitbit too, and your Strava statistics can feed into your Fitbit goals.Push yourself higherWant to really maximise your fitness and burn extra calories?
The Fitbit One, Charge, Charge HR, Blaze, and Surge all have altimeters, which means that they can accurately detect your altitude, and figure out when you're climbing a flight of stairs.Climbing stairs is one of the best things for your body, burning more calories than straight-forward running. It's one of the best things you can do in an everyday fitness context, and your Fitbit is properly equipped to track it.Jon Mundy and Michael Sawh contributed to this articleGot any other handy Fitbit tips and tricks?

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