The $9.99 pro version of RunKeeper [iTunes link] serves as a nice alternative to Nike+, especially for the interval-training minded runner.

While the Nike+ kit serves a means to an end for many runners, it may not suit everybody's needs. There's the additional cost of the transmitter and receiver (USD $30) for iPod nano owners -- iPhone and iPod touch owners need only purchase the transmitter for USD $19. Then there's the cost of Nike running shoes, which are the only shoes that accommodate the Nike+ transmitter; or as a workaround, you could get a pouch that fits the transmitter on your shoelace; and these usually run about $10.

And then there's the issue of accuracy. I personally find a calibrated Nike+ kit very accurate. For instance, during a 4 mile run (I mapped out the trail on walkjogrun.net prior to running) RunKeeper Pro showed that I ran 3.95 miles while Nike+ showed 3.90 miles. Others, however, have not been as fortunate. And this is understandable, as the kit works by detecting the steps a person takes; and as runners' gaits and strides can sometimes change during a run, this may affect the kit's accuracy.

Accuracy issues aside, RunKeeper Pro, at face value, appears little different than Nike+: at its core, RunKeeper Pro aims to track your running progress, albeit with different technology than Nike+. But dive a little deeper, and what you'll find is a training gem, especially for interval-based workouts.

For the most part, I've been disappointed with iPhone fitness applications. I'm not talking about Nike+ but rather the third party apps found in the Health & Fitness section of the App Store.

Apps that track your routes tend to be battery-killers (not really their fault, more due to the way the SDK insists they work). The ones that create exercise playlists depend on time-exhausting Mac-based solutions that have to analyze your iTunes tracks for their beats-per-minutes, creating a heavy investment with a minimal payoff. Genius on the iPhone does a decent job, without that time commitment.

I don't quite get the food and exercise logging apps -- I find that it's simpler to do all that on my primary Mac, using a physical notebook (you know: paper, pen, old tech) when I'm on the go. As for the stretching and exercise guides, I find them awkward. I'd rather use a DVD or a Wii-based game (I adore Gold Gym's Cardio Boxing, for example) where I don't have to keep referring to a 4-inch screen all the time and the sound is clear, and the instructions are easier to follow.

So what am I missing here? What are the really good iPhone-based fitness apps? I feel like all the ones I've tried just keep missing the point: to make exercise better or funner(™ Apple). Yes, they make exercise more portable, but do they provide a better win over Nike+, a bike computer or a garmin?

Please do chime in in the comments. Let me know what iPhone Apps I have been missing, and which ones will improve my exercise experience, whether in the home or on the jogging path. Surely, there have to be some winners out there, and I'd love to hear about which apps are working for you, and why.

Earlier this month, I wrote about connecting my old Mac mini to my television . My mini offers a great Apple TV-style lifestyle with none of the Apple TV limitations. It's a real Mac running real Snow Leopard, albeit on an older, admittedly limited mini. I have Front Row, EyeTV, QuickTime, and more, all ready to entertain me on demand, as well as standard system access to mail, web browsing, etc.

The sound in my living room is powered by a couple of speakers that shipped with an ancient computer monitor. Their audio works fine for close-up TV watching and Wii playing. Move across the room and those speakers prove how limited they are. Add in a treadmill with its motor noises, and the sound decreases to virtually nothing.

So how can one listen to those great shows that are playing back on that lovely large screen across the room, especially when walking or jogging on the treadmill? I messed around with several solutions until I stumbled across one that really worked well for me. Using my home's 802.11g Wi-Fi network, I could call my iPhone from my Mac using Skype. With only the most minimal of lags, I was able to transmit live audio and watch my favorite shows on the Mac while listening on the iPhone from my treadmill.

Read on to learn how I accomplished this...

(As a follow up to Tim Wasson's 'An Apple a Day' fitness plan, I thought I'd share my experience on how the Nike+ iPod kit helped me lose weight.)

It's high noon in Los Angeles on a late May Sunday. But this isn't your typical Sunday. You see, I'm about to finish my first ever marathon. As I make my way toward the finish line, I hear the roar of thousands of spectators cheering me on. For those who have yet to experience this, I tell them that there's no other feeling like it -- one where thousands of people, who know nothing about you, are willing you to finish the final meters of a 26.2 mile race. As I make my way toward finish line, I think of everything that led up to this moment, and how much running has changed my life.

But I don't think I'd have made it this far had it not been for the Nike+ iPod kit; for by changing the running experience, it's also changed my feelings about running.

Since its introduction in May 2006, the look, feel and features of the Nike+ website have undergone relatively minor changes. Which makes the redesign (still in beta) of the site all the more noteworthy. By putting familiar faces in different places, as well as adding some new faces, Nike has added some polish on an already great and revolutionary fitness motivational tool.

When the second generation of iPod touch was announced, one slide on the presentation included built-in support for the Nike+iPod sensor. The cool thing was that you no longer needed the unsightly dongle hanging off your device. The touch just "sees" the Nike sensor and you could add it to the device quite easily. Plus, the app looked great on the bigger screen of the touch, and allowed you to multitask -- not that you should play Dizzy Bee while jogging, OK?

I hadn't thought about it until I got my phone home, but the sensor works just fine with the 3GS. As expected, the app is identical to that on the touch, although Apple posted a tech note regarding answering calls while using the Nike app, something you don't worry about on the touch. If you've never tried using the Nike sensor with either a touch or the iPhone, read on. Oh, and I don't have a Nike remote watch doohickey, but apparently those will work on the 3GS as well. If the Nike thing isn't your bag, we ran down some competitors a while ago.

To pair the device, go to Settings > (in App-specific settings) Nike+iPod and flip the switch to ON. At the bottom (you can see in our gallery) choose either Sensor or Remote, depending on what you've got, and you'll be prompted to move around (sensor) or press a button (remote). That's all there is to it -- the proprietary wireless connection kicks in and pairs the two devices instamagically.

Just like previous iterations of the Nike system, you can change the PowerSong, voice, and units. One new twist: a new Lock Screen pref that will alter the locked-screen display to read in portrait or 2 available landscape modes. Very handy if you have a mount on your treadmill. What, you don't have a mount on your treadmill? Me either.

Now, after pairing, you should have a shiny new app on your screen that has the Nike logo and a plus sign. Unfortunately, my sleepy morning eyes couldn't find the app, but a Spotlight search found it for me. Here's Apple's notes on setting things up.

Keep reading for a short round-up of how the unit works while running.

As promised, we're launching a new series called Road Tested where we try out various products for a month or more, see how they hold up to extended "real world" use, and report back our findings. To kick things off we're looking at the EcoRunner from Marware [thanks to our friends at Dr. Bott for the review unit].

The EcoRunner is a "green" product in that the primary material is not neoprene, but "a revolutionary environmentally friendly material." I'm not sure what that is, but I can say I like it better than neoprene -- it feels just as soft, but the cells are smaller and thus the material is more supple. The EcoRunner can be worn on the wrist or arm (using an extender strap, included) and is designed for the 4th-gen iPod nano. There's the requisite vinyl window for controlling playback and viewing the screen, plus the case can be used with the Nike+ Sport kit attached (there's a strap to keep everything in).

Does it work? Well, there's one caveat to our test: we used a 1st-gen nano, the white model that was infamous for being easily scratched. It's increasingly tough to find cases for this model, but we found the EcoRunner is stretchy enough to accommodate the slightly thicker model. The side effect of this, possibly due to thickness or the more squarish design: the vinyl window busted (see gallery), leaving the unit exposed and capable of falling out. Call it a "stress test." It's definitely a design challenge to secure the vinyl in a way that won't get too stressed, especially in cases where everything else is so stretchy.

The softness of the case can't be understated. It is really smooth and lightweight and stretchy. I'm partial to wrist straps, because I tend to skip around my playlists depending on my workout. If you find yourself monkeying with your nano during a workout, this is a terrific wrist strap. The extension strap to use it on your arm adds virtually no weight, and holds up well, but bulging biceps might strain that window. The Velcro used is very high quality, but the stitching on the end can sometimes be a little tricky to thread through the grommet -- so I recommend not removing it entirely. Just pull it off your wrist. One upside is that you can charge the nano in the case, so the entire unit becomes home to your nano. If you only use your nano for working out, you'll never have to remove it from the case.

After a month (OK, nearly 2 months) of solid use -- we're talking about near-daily use on the treadmill and at the gym -- the EcoRunner holds up well. As I said, using a 1st-gen nano isn't recommended by us or the manufacturer, so I don't know if the thinner nanos would bust the window after prolonged use. Other than that, there's very little visible wear-and-tear, and I'd recommend this especially if you a) prefer your nano on your wrist, and b) need a case that'll hold the Nike+ Sport kit. Your choices are pretty limited when it comes to both of those criteria, but the EcoRunner is a good bet either way. If you've had experience with this particular model, let us know in the comments.

UPDATE: Great questions in the comments! As far as sweat retention, since my wrist doesn't sweat too much, I'd have to say no problems there. You might have an issue with a very sweaty bicep, but I feel the material's tighter cells (as opposed the larger, more open cells found in neoprene) would guard pretty well against this. There's no signs of staining, either.

The extender strap adds a little over 6 inches to the overall strap length. Total that's 11.5 inches (see added gallery image). My puny biceps fit fine, but if you have some massive guns then yeah, you might have a problem.

For the next 5 days we're giving away a bunch of stuff from our friends at Dr. Bott. Check back each day for a new chance to win a bundle of goodies, each with a theme.

Today the theme is "the active iPodder," or all those folks you see running with their iPods strapped to their arms. So we're including the Marware Sportsuit for a long-distance runner (holds up to 160 GB of music) and an EcoRunner 4th-gen nano strap for shorter distances. Plus, you'll want to hear your music while you drive around (perhaps to wherever you're going to run), so we're throwing a Griffin iTrip Auto SE in the mix.

I have tried the latest versions of these iTrip devices, and I have to say they are much better than previous models. Provided you have a clear channel, the signal is strong enough to provide a decent FM sound. My wife, a conisseur of nano wrist straps, was duly impressed with the EcoRunner -- it fits on your arm as well and is supposed to be more green by not using neoprene as the primary material. We didn't give it a long test, as giving away sweaty merchandise isn't cool, but our 1st-gen nano fit (thanks to the way the sleeve is made), which was cool.

Win a Marware 4th-gen nano wrist/arm strap, a Griffin iTrip, a Marware Sportsuit Convertible for iPod classic (80 and 160 GB versions) and the very last of our now old-skool TUAW t-shirt (only available in small). To enter, just tell us whether you are a runner, a cyclist or none of the above.

• Open to legal residents of the 50 United States, the District of Columbia and Canada (excluding Quebec) who are 18 and older.
• To enter leave a comment telling us whether you are a runner, a cyclist or none of the above.
  
• The comment must be left before December 31, 11:59PM Eastern Time.
• You may enter only once.
• One winner will be selected in a random drawing.
• Prize: TUAW t-shirt ($5), Marware Sportsuit Convertible for iPod classic ($34.99), Griffin iTrip Auto ($69.99), Marware Eco Runner ($34.99)
  
• Click Here for complete Official Rules.

Dedicated runners, bikers, hikers, and walkers like to keep track of their efforts, dutifully logging miles (or kilometers), time, weather conditions, elevation gain or loss. That's why there was a lot of excitement after the Nike + iPod Sport Kit was announced in 2006, since the same device you were using to listen to music could be used to tell you just how far and fast you ran.

Unfortunately, many competitive runners quickly realized that the accuracy of the Nike + iPod Sport Kit wasn't all that great. TidBITS Publisher and marathoner Adam Engst wrote a post last year in which he pointed out how inaccurate the Sport Kit is, even when carefully calibrated. Adam thought that the Sport Kit had some possibilities for fitness runners, but not for those who need accurate measurements of distance and time.

When the iPhone 3G arrived this summer, I wondered how it would work as an exercise tracking tool. After all, the device has GPS built in and should be able to accurately measure distances, time, and even elevation. I looked at

• Trailguru
• RunKeeper
• The Running GyPSy
• iTrail

To see how these apps and the Nike + iPod Sport Kit compete, read on.

Multiple sources are repeating Stuff.tv's report that Apple is planning to bring the Nike+ system to the iPhone and iPod touch. Nike+ is of course a special kit, originally made for iPod nano, that will record the distance and length of a walk or run -- you stick the little sensor in your shoe, and it works as a timer and pedometer to record personal workout stats.

Stuff also reports that in addition to bringing along the sensor system, the new Nike+ system may also be able to take advantage of the iPhone's and touch's wifi by sending stats from the sensor directly to Nike's online database,where a new "Coach" system will help you schedule runs and activities.

Sounds pretty amazing. Of course, this is only the beginning of the kind of "life management" software that we'll see coming out of the SDK. Stuff suggests that your iPhone will help you know when go to out and for how long, but of course we know that by the time June comes around it'll be able to do a lot more than that.

Jason Swadley of InsanelyMac.com let us know about his posting of the Ten Commandments of Mac Optimization (I especially enjoyed the HotWp1 joke). The list is an interesting one, because it's a good mix of actual software tips, and what you might call mindset suggestions. On the practical tips side, Swadley recommends apps like Onyx and AppFresh, to keep your Mac running so fresh and so clean clean. I agree, too, with his tip about periodically taking stock of installed apps, and pruning the tree, so to speak. Like him, I tend to download and try out lots of stuff, and so it's worth it, maybe once every two weeks, to run back through the Applications folder and clear out (with AppZapper, of course) what I'm not using anymore.

But Swadley's other tips are for a much more holistic form of Mac optimization. He talks about removing peripherals that aren't used, buying every piece of software you find useful, and even not coveting your neighbor's Mac (because upgrading your own older machine might be more optimal than carting around a brand new release that you won't use half of).

I like it-- it's definitely a more widespread version of these kinds of lists than I'm normally used to, and all the tips are certainly good ones, even if you've heard them all before.

Here's something I've been wishing the Nikeplus.com site to implement itself: integration with Google Maps. Not ones to wait around for giant companies to switch on niche features, a small software company by the name of Gordian Labs has created the Runometer, a not-quite-even-beta mashup that lets you view and compare your Nike+ running data, as well as plot out your runs on Google Maps. By providing software and/or instructions for Mac OS X, Windows and even Linux, Nike+ owners can upload their run data, sketches of their routes or even GPS data for the ultimate in geek running goodness. A handy how-to guide is provided to help you get on your feet, but you'd better get moving - Runometer users have already ran over 1000 miles and plotted 284 routes!

[via Engadget]

Nike wants to help you get in shape in 2007. Using the Nike+ iPod sports kit and the Nike+ website you can set a running goal for January 2007. You also say what you'll do if you don't meet that goal (I suppose 'run faster' might be a good one).

Nike is also running a 'Superstars Resolutions' challenge in which LeBron James and Maria Sharapova are competing against each other. If LeBron wins Maria will be LeBron's water girl at a game, and if Maria wins LeBron will be a ball boy during one of her matches. OSU is also competing against UF. The loser will be forced to put a statue of the winner's mascot on their campus. You can participate by adding your miles the side you want to win.

Don't forget that we at TUAW are helping with your resolutions during our TUAW Resolutions series.

[via iLounge]

Since I'm sure plenty of you will be running (not walking) to pick up a spankin' new MacBook Pro, I figured you could use another accessory option for using your Nike+iPod kit with non-Nike+ shoes. iLounge picked up on the Shoe Pouch from Grantwood Technology, a small $6 pouch for the Nike+ sensor along the lines of Marware's Sportsuit Sensor+ for iPod nano. Readers have mentioned using all sorts of tricks, hacks and other forms jury-rigging to get the job done, but this is another simple and cheap alternative to spending less time modding your shoes and more time running with them.

The kit's been out for a while, and I have been running with my own (with a cheap shoe wallet; not Nike's shoes) for about a week now, so I figured I would post a brief review and some thoughts about one of the most unique (and arguably active) iPod accessories to date.

In a nutshell - it's nice. Very nice. Setting up and configuring the kit was a snap, especially for a couple of typically complex and finicky gadgets like these (cmon, how many times has a wifi connection had an attitude with you?). For those waiting for more confirmation as to whether you need Nike's specialized shoes for this kit to work: you don't. I, like many others already, purchased one of those $8 Nike Run Shoe Wallets we blogged, tossed the sensor inside (with a couple pieces of kleenex to make sure it doesn't bounce around) and attached it to the top of my generic running shoes. I configured my kit by both running and walking a .25 mile distance, and measured my route with the gmap pedometer to make sure the sensor was accurate.

Now a lot of users are (understandably) frustrated with Apple and Nike for designing the kit to only work with the iPod nano. Unfortunately, this is a situation to actually thank these companies for, as hard drive-based iPods aren't designed to take the kind of impact that running delivers; their drives would ultimately end up failing sooner (as opposed to later), and there would be a lot of unhappy, iPod-less runners out there. Believe it or not, Apple (for once) actually saved a lot of people a couple hundred dollars with this move.

I won't spend much more time on a review, as iLounge has already been there, done that. I do, however, think that some feature requests are in order. After all, this is a 1.0 product, right?

• When on a distance run, the audio feedback begins rattling off the remaining distance every 100 meters when the last 500 meters is reached. I realize it's a 'pump you up' technique, but this can get kind of annoying when I'm grooving with a song; an option to toggle this would be super.
• The Nike+ site really needs to discover the wonders of those futuristic 'cookie' things; having to re-login at every visit is so... 1994.
• Speaking of the site - this one might be a little crazier, but: I think it would be a smoother experience if the Nike+ 'application' was simply integrated into iTunes itself (toggle-able in the Sources list: My Library - Podcasts - Videos - Nike+ would be cool). I'm using an iPod with an iPod accessory, and I need to plug said iPod into iTunes to do anything with this running data anyway - why am I surfing out to an external site to view how out of shape I am and challenge friends to distance competitions to see who has to pay for coffee next time we hang out?
• Add a 'podcasts' option to the music choices available for the run. As far as I can tell, if I want to listen to a specific podcast on a run, I need to create a playlist (either on my Mac or 'On the Go' on the iPod itself) and add a podcast in order to listen to it during a run. Clunky.

That's about it for my list of requests for an update to the Nike + iPod Sport Kit product and software. What do you readers think? Has anyone else been stopped dead in their tracks with one problem or another? Sound off.