Walk or Run?

[LaTonya]

When I began wearing a ped (I joined a walking program through my employer) and I saw the high numbers posted, I initially felt discouraged. My thinking was here I was a walker and I was achieving nowhere near the numbers of high posters. I realize we're not in competition but when you're new or even not so new, you often look to those you think are doing well, and you try to raise your bar by what you see others' achieving.

What I later learned was that many steppers were runners not strictly walkers. And knowing that helped because after half killing myself in those early days, I still wasn't coming close to the totals of the highest posters. I was spending a lot of time walking, and I couldn't figure out why I was falling short: was I walking too slow, not walking enough miles? How do people find the time it takes to walk 6 miles a day or get  in long dedicated walking time versus shorter measures like walking to the car or walking halls on break?

This is a long way of saying I wish I knew what represented high numbers for those who participate in high step activites like  running or taking aerobic classes versus those who primarily walk.

How do you achieve your steps? Are you a runner, walker, class taker?

[Mary]

I don't get high numbers but my advice would be to ignore the people on the very high end of the spectrum.  There are people who go off the deep end with it and there are people who also cheat and artificially inflate their steps.  I would focus on your own goals and maybe a few friends with similar goals.  

[LaTonya]

Mary,

My question here was are you are walker or a runner because I've learned that what kind of activity you do affects how many steps you will acculumate in a day.

I am not concerned if folks are inflating their numbers. I'm saying I found it helpful not think that reaching high numbers was the only or best goal. I've been wearing a ped now since 2010.  However, if you are new or involved in challenges, I understand why participants are concerned with how others rack up high numbers.

Thanks,

L

[Mary]

Oh sorry.  I walk.  In my mind, runners don't automatically accrue higher numbers.  They spend less time getting the same amount of steps but expend a little more energy at it, per step.  So to me, 10,000 steps walked = 10,000 steps ran.  

[LaTonya]

How many steps on a Fitbit equal a mile? How does the Zip account for height or stride? Honestly, once I got synced, I simply clipped it on and didn't read a whole lot about how it works.

[WaltTN]

It also depends if you run a mile vs walk a mile... running a mile will be less 'steps' because stride is longer.  But now we're splitting hairs

[LaTonya]

Walt,

Looking for a general number. On my old ped, roughly 3265 steps equaled a mile.

[Mary]

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@LaTonya wrote:

How many steps on a Fitbit equal a mile? How does the Zip account for height or stride? Honestly, once I got synced, I simply clipped it on and didn't read a whole lot about how it works.

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It's different for everyone.  If you didn't set your stride in settings, it uses a standard formula based on your height and gender.  There is a walking stride and a running stride.  

[DennisJK]

I get about 22,000 to 25,000 steps a day.  I don't run.

I get most of my walking in chunks.  I get up early and walk either around the neighborhood or in the house depending on the weather.  I usually have about 3,500 steps before I get ready for the day.

After that, I get ready for work and my kids ready for school.  I also walk them to school.  By the time I get back home, I'm usually at around 5,500 to 6,000 steps.

At lunch, I try to get about 2,000 to 3,000 steps.  With general walking around my office and my lunch walk, I'm usually at about 10,000 steps by the end of lunch.  By the time I get home from work, I'm usually around 12,000 to 13,000 steps.

What happens then really depends on the day.  I get a lot of steps just doing chores around the house.  I'll turn on Sports Center or a game and pace around my first floor while I listen and watch.  I take a lot of trips up and down the stairs to increase the difficulty.  If my kids have martial arts, I'll walk around the building and shopping center and usually pick up about 3,000 steps in the process.

[LaTonya]

Hi Dennis,

I use to have similar days. Different trips but same idea.  When I changed work schedule and began riding with someone versus taking the bus, my steps began to fall off. I'm looking forward to getting back to 'chunks'.

Thanks,

[DennisJK]

Good luck, LaTonya.

I take the train to work right now.  I usually pick up steps walking the length of the platform or around the block while I'm waiting for it to get to my stop.  When I drive to work, I usually have to find a way to replace 1,000 to 2,000 steps.

[WaltTN]

@LaTonya For me, that normal changes a little each day too...  I'd have to do the math to give a range for you.  It's based on a number of factors as others have said including your height, gait issues, etc.  

[Hats26]

I am a walker, runner & a class taker depending on time, circumstances etc. I sometimes work in the evening so my daily step count changes quite dramatically. However ideally I'd like to maintain 100K marker throughout 7 days but I know that won't always be possible. 

Depending on my day, I would usually make the 10k steps. However at the moment it is the school holidays, and so I am not at work, therefore my step count is primarily on running at the moment. Some people wake up early and walk/run before work, I've only been able to do that once. I find that if I run too early in the morning, I sometimes have the adrenaline rush for the rest of the day and I get nothing done. Its a shame really as running first thing in the morning is amazing. I'd love to it more but I love my sleep. 

[Ali]

I walk, climb stairs in my house and walk with the dog several times a day. All in all adds up to at least 20,000 in a day. Then if I go dancing maybe another 10,000. They all add up. Lots of folks do Zumba, walking videos like Leslie Sansome for extra steps. Keep moving.

[TandemWalker]

@LaTonya- I might be a little off topic here, but I can tell you what worked for me. 

I switched from just walking to intervals. At first, I just alternated between 4 min. brisk walk followed by 1 min. slow jog. Every week or so, I would extend the jogging portion by 15 seconds, and reduce the walking segment accordingly; my aim being to eventually reach a 50/50 split.

After two months or so, that's where I am now - I walk 2.5 minutes, followed by a slow jog for 2.5 min. When I was doing just walking, I would get pretty tired after a full one-hour brisk walk. Using this interval approach, not only am I not as tired, but I don't have any of the aches and pains I used to get when I was just walking. The stress points are not the same for jogging and walking; and by alternating between the two, you actually relax those walking stress points while jogging; and vice versa when walking; so you don't get as tired.

You really have to try it a few times and experience it for yourself. Intervals do work. The bonus - higher step count, higher caloric burn, more endurance ...

[LaTonya]

Bob,

My husband likes this approach, too. And you make a good point. Sounds like a good alternative for me.

Thanks,

[TandemWalker]

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@LaTonya wrote:

Bob,

My husband likes this approach, too. And you make a good point. Sounds like a good alternative for me.

Thanks,

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And if you're not too keen on the jogging part of this approach, you can get a lot of the same benefits by just varying your walking pace - 4 min. at your normal pace, followed by 1 min. as fast as you can walk; and increase the fast segment over time, until you reach a 50/50 balance. That's what my wife does, and it seems to be working very well for her.  Take care and have a nice day.