Average Stride Length by Height: The Complete Chart

The average walking step length for most adults is 2.2–2.6 feet (67–79 cm), determined primarily by height. A person at 5′0″ (152 cm) averages about 2.10 ft per step, while a person at 6′4″ (193 cm) averages about 2.64 ft. Women have approximately 5% shorter strides than men at the same height. These values are for walking at a comfortable self-selected pace on flat ground.

Use the Steps to Miles Calculator to convert your steps to distance based on your height-derived stride length.

Step Length vs. Stride Length — Definition

These terms are often confused:

Step length: Distance from one foot's heel strike to the other foot's heel strike. One foot moving forward = one step.
Stride length: Distance from heel strike of one foot to the next heel strike of the same foot. One full gait cycle = 2 steps = 1 stride.

Pedometers count steps (not strides). The step length values in this article are for steps, not strides. Stride length is double the step length.

Step Length by Height — Complete Chart

Values represent average step length (one foot movement) for walking at a moderate, self-selected pace on flat terrain.

Height	Step Length (Male)	Step Length (Female)	Steps per Mile (Male)	Steps per Mile (Female)
4′10″ (147 cm)	2.00 ft / 61.0 cm	1.90 ft / 58.0 cm	2,640	2,774
5′0″ (152 cm)	2.10 ft / 64.0 cm	1.99 ft / 60.8 cm	2,514	2,641
5′1″ (155 cm)	2.14 ft / 65.2 cm	2.04 ft / 62.0 cm	2,467	2,588
5′2″ (157 cm)	2.17 ft / 66.2 cm	2.07 ft / 63.0 cm	2,432	2,554
5′3″ (160 cm)	2.21 ft / 67.4 cm	2.10 ft / 64.1 cm	2,388	2,509
5′4″ (163 cm)	2.25 ft / 68.5 cm	2.14 ft / 65.2 cm	2,347	2,466
5′5″ (165 cm)	2.28 ft / 69.5 cm	2.17 ft / 66.1 cm	2,316	2,432
5′6″ (168 cm)	2.32 ft / 70.7 cm	2.20 ft / 67.2 cm	2,276	2,390
5′7″ (170 cm)	2.34 ft / 71.4 cm	2.23 ft / 67.9 cm	2,256	2,369
5′8″ (173 cm)	2.38 ft / 72.6 cm	2.27 ft / 69.1 cm	2,218	2,329
5′9″ (175 cm)	2.40 ft / 73.2 cm	2.29 ft / 69.7 cm	2,200	2,311
5′10″ (178 cm)	2.44 ft / 74.4 cm	2.32 ft / 70.7 cm	2,164	2,274
5′11″ (180 cm)	2.47 ft / 75.2 cm	2.35 ft / 71.5 cm	2,140	2,248
6′0″ (183 cm)	2.51 ft / 76.5 cm	2.39 ft / 72.8 cm	2,104	2,210
6′1″ (185 cm)	2.54 ft / 77.5 cm	2.42 ft / 73.7 cm	2,079	2,184
6′2″ (188 cm)	2.58 ft / 78.7 cm	2.46 ft / 74.9 cm	2,047	2,150
6′3″ (191 cm)	2.62 ft / 79.8 cm	2.49 ft / 75.9 cm	2,016	2,117
6′4″ (193 cm)	2.65 ft / 80.7 cm	2.52 ft / 76.8 cm	1,994	2,095

The Formula: How Step Length Is Calculated from Height

The height-to-step-length relationship used by sports scientists:

Step Length (in) = Height (in) × 0.413

For women, a 5% correction is applied:

Step Length (in, female) = Height (in) × 0.413 × 0.952

This factor (0.413) is derived from biomechanics research documenting the relationship between leg length and walking stride. It is consistent with values cited in ACSM guidelines and commonly used in exercise science.

Example for 5′9″ male:

Height = 69 inches
Step length = 69 × 0.413 = 28.5 in = 2.375 ft
Steps per mile = 5,280 ÷ 2.375 = 2,223 steps

How Stride Length Changes with Speed

Walking speed significantly affects effective stride length:

Walking Speed	Step Length Change (vs. comfortable pace)
Slow (2 mph / 3.2 km/h)	~−10 to −15%
Comfortable (3 mph / 4.8 km/h)	Baseline
Brisk (4 mph / 6.4 km/h)	~+10 to +15%
Very brisk (5 mph / 8 km/h)	~+20 to +30%

At running speeds (above 5.5 mph / 8.9 km/h), stride length can be 40–60% longer than comfortable walking stride.

Other Factors Affecting Stride Length

Height is the primary predictor of stride length, but not the only one:

Age: Adults over 65 typically have a 5–15% shorter stride relative to height
Fitness level: Higher-fitness individuals tend to have longer, more efficient strides
Terrain: Uphill walking shortens stride; downhill slightly lengthens it
Footwear: High heels alter gait mechanics and reduce effective stride length
Health conditions: Joint pain, injury, or neurological conditions can shorten stride significantly

Why This Matters for Steps-to-Miles Conversion

Using a fixed "2,000 steps per mile" figure introduces significant error for many people:

Height	Actual Steps per Mile	Error vs. "2,000 steps/mile"
5′0″ female	2,641	−24% (underestimates distance)
5′4″ female	2,466	−19% (underestimates distance)
5′9″ male	2,200	−9%
6′0″ male	2,104	−5%
6′4″ male	1,994	+0.3% ← where "2,000" is accurate

For a short adult female, using "2,000 steps per mile" underestimates distance by nearly a quarter. Using a height-based formula reduces this error to ±3–5%.

Frequently Asked Questions

What is the average stride length for a woman?

The average step length for a woman of average height (5′4″ / 163 cm) is approximately 2.14 ft (65.3 cm) per step, or 4.28 ft (1.31 m) per full stride. This gives approximately 2,466 steps per mile.

What is the average stride length for a man?

The average step length for a man of average height (5′9″ / 175 cm) is approximately 2.40 ft (73.2 cm) per step, or 4.80 ft (1.46 m) per full stride. This gives approximately 2,200 steps per mile.

How do I measure my own stride length?

Walk a measured 50-metre or 100-foot section while counting your steps. Divide the distance (in feet) by your step count. This is your personal step length in feet, which you can use to calculate distance from any step count.