Stride Length Calculator (Running Step Length from Speed and Cadence)
Step length, stride length and steps per kilometre or mile from your running or walking speed and your cadence.
Results
The dashed line marks the value you entered.
What this tool does
Speed is step length times cadence, so for a given speed a higher cadence means shorter steps. Be careful with the words: a step goes from one foot to the other, while a stride — strictly — is two steps, left foot to the next left foot, and many watches and runners mix the two. A figure of around 180 steps per minute is often quoted for runners, but the right cadence depends on speed, height and leg length, and it rises with speed. A small increase of about 5–10 % over your natural cadence is a common suggestion for reducing overstriding; try changes gradually.
Formula
step length = speed ÷ cadence · stride = 2 × step · steps per km = cadence × 60 ÷ speed (km/h)
Variables
| Symbol | Meaning | Unit |
|---|---|---|
sp | Speed | km/h |
cd | Cadence (steps per minute) | steps/min |
ST | Step length (one foot to the other) | m |
SD | Stride length (two steps) | m |
SK | Steps per kilometre | — |
SM | Steps per mile | — |
Worked example
- Speed10 km/h
- Cadence (steps per minute)170 steps/min
- Step length (one foot to the other)0.98 m
- Stride length (two steps)1.96 m
- Steps per kilometre1020
- Steps per mile1642
Limitations
- The result is an estimate based only on the values you type. Real situations often include factors this calculator does not know about.
- This tool is informational only. It does not diagnose, treat or replace a qualified health professional. Speak to a doctor before making decisions about your health.