Stride Length Calculator

Your stride length — how far you travel with each step — combines with your cadence (steps per minute) to determine your speed. The stride length calculator estimates your walking and running step length from your height, and shows how cadence and step length translate into pace.

Step Length vs. Stride Length

These two terms are often confused. A step is the distance from one foot's contact to the other foot's contact. A stride is two steps — from one foot's contact to that same foot's next contact. So stride length is always double step length.

These factors come from gait research: walking step length is roughly 41% of height, while running step length grows to around 65% because of greater push-off and flight time.

Estimated Step Length by Height

Speed Comes from Cadence × Step Length

Your running speed is the product of how often you step and how far each step travels:

This is why coaches focus on cadence: at a given step length, raising your cadence from 160 to 175 spm increases speed without overstriding. Most efficient distance runners land in the 170–185 spm range.

Measuring Your Own Stride

For a precise figure, mark out 100 metres on a track, run it at your normal pace, and count your steps. Divide 100 by the number of steps for your step length; double it for stride length. Repeat a few times and average for reliability.

Note: Height-based estimates are population averages. Your actual stride depends on leg length, flexibility, speed, fitness, and form. Use the figures as a starting point, not a target. Informational only, not medical advice.