How to Use Stride Length Calculator

How to calculate stride length

Stride Length formula:Distance/steps

Example 1:
  • Let's walk 10 steps.
  • Measure the distance from where you started walking and where you stopped.
  • The distance is 310 inches.
  • We now divide the distance by steps: 310/10 = 31
  • The average stride length is 31 inches (2.58 feet)
Example 2:
  • Now Lets walk 30 steps.
  • Again measure the distance.
  • The distance is 916 inches.
  • Now we divide the distance by steps: 916/30 = 30.53
  • The average stride length is 30.53 inches (2.54 feet)
Example 3:
  • We run for 100 steps
  • The distance is 263 feet
  • We now divide distance by steps: 263/100 = 2.63
  • The average stide length is 2.63 feet (31.56 inches)

Stride Length Calculator




Your stride length is measured from heel to heel and is used to calculate how far you walk with each step. The length in an average stride can vary depending on the person’s height, their speed and the surface (terrain) they are on.

According to the American College of Sports Medicine, the average person takes approximately 2,000 – 2,500 steps in a mile and the average step length – the measurement from foot to foot - is 2.6 feet (31.2 inches), while the average stride length – the distance between two placement of the same foot - (2 steps) is around 5 feet (60 inches).

Differences in stride are recorded between men and women. Whereas, an average man’s walking step length is 2.5 feet (30inches), women are measured at 2.2 feet (26.4 inches). If measuring in the alternative method with the average stride length, men average at 5 feet (60 inches) and women at 4.4 feet (53 inches). Therefore at average stride length for men, a mile would be completed in 2,100 steps versus 2,400 steps for the average women.

Generally, the stride length will be greater in short distances and lesser in long distances. In comparison, runners will have shorter stride lengths than their sprinting counterparts. Using a study conducted for men and women runners/sprinters in the 1984 Olympics, women marathon runners demonstrated an average stride length of 4ft 10inches, while women sprinters measured at 6ft 8inches during 800 metres. Men as well display a difference, where a male marathon runner covered an average of 6ft 8 inches; they did an average of 7ft 9inches for 800 metres sprints.

Elevation in plain will affect your stride length as well, as longer strides require more energy, to maintain a certain speed, the runner will typically shorten their stride and increase their stride rate – the number of times each foot makes contact with the ground.

To increase distance, it is recommended to increase your stride rate rather than your stride length. Your personal fitness level, hip mobility, glute, hamstrings, quads and calves muscles are also to be considered when measuring a person’s stride length.

To put into effect, an elite runner will have a stride rate of 180-200 steps per minute whereas a regular runner has an average cadence of 150-170 steps per minute. While there are no clear studies on whether there is a perfect stride for each individual, the general most economical approach is to stick with whatever is the most natural gait your body has. Aim to strike your foot under your body so to lessen wear and tear of the muscles and knees.

People using pedometers to count their daily steps may also be asked for their height as part of the calculations. Although not as accurate as other calculations, generally women can multiply their height in centimetres by a predetermined figure of 0.413, and men are to multiply their height in centimetres by 0.415. Taking the closest whole number and determining your average stride length in centimetres.

To calculate your average stride length we need a distance and how many steps it took. To collect the most accurate information, walk at your normal pace, dividing your total steps by the measured distance to get your average. You can also run a specific distance and count how many running steps it took.

Here are some methods to help increase stride length.

  • Strength training exercises
    • The more muscle in your legs, the more power you have, giving you an extra burst.
    • Squats, calf raises, leg curls, and leg extensions are some exercises that help.
    • Running with resistance bands
  • Running on hills or inclined treadmill
    • You can implement a starting point for interval training by maintaining speed for 1 minute and recover for 2-3 minute, increasing the former overtime with 1 minute of recovery time.
    • This forces you to increase your stride rate in order to maintain your speed and avoid fatigue by excessive output of a longer stride