RunKeeper got several new features that take advantage of the iOS 7 and the M7 motion co-processor. First, there’s the AirDrop sharing function that allows users to follow the same workout of other runners, or allow them to share their own workout routine with others. Just select an existing workout or create a new one from the start screen, and hit Share with AirDrop once you’re in the workout. Now you and your friends can follow the same interval plan, but at your own pace.
The second thing is M7 support. To this end, RunKeeper introduced the Pocket Track feature to track walks of at least 15 minutes, providing users with the option to quickly add those to their activity list. In order to make this happen, you should opt in to background activity tracking, and you’re good to go. Then, at the end of the day, open RunKeeper so you can find those walks.
In addition, the application will also capture your cadence — steps per minute — during a run and display that information in a trending chart. That information should help you track your progress and improve your running form over time.