Stride Length Calculator (Speed and Cadence)
Enter your pace and cadence.
Your numbers
Your results
Step length (m)
Step length (m)
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Stride length, two steps (m)
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Step length as a share of height
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Cadence for the target pace at this step length
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Speed (km/h)
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Stride Length Calculator (Speed and Cadence) by TheCalcTools
How the Stride Length Calculator (Speed and Cadence) works
Speed = step length × cadence, so step length = speed ÷ cadence. Running speed in metres per minute is 1,000 ÷ pace in minutes per km.
To run faster you need longer steps, quicker steps or both. Many runners find a slightly higher cadence reduces overstriding.
The formula
Step length = speed ÷ cadence
Worked example
Using the default values shown in the calculator:
| Pace (minutes per km) | 5.5 |
|---|---|
| Cadence (steps per minute) | 170 |
| Height (cm) | 175 |
| Target pace (minutes per km) | 5 |
- At 5:30 per km and 170 steps a minute, each step is 1.070 m.
- Holding that step length, 5:00 per km needs 187 steps a minute.
Result:
| Step length (m) | 1.070 |
|---|---|
| Stride length, two steps (m) | 2.139 |
| Step length as a share of height | 61.1% |
| Cadence for the target pace at this step length | 187 |
| Speed (km/h) | 10.91 |
Frequently asked questions
Is 180 steps per minute ideal?
It is a popular figure from elite racing, not a universal rule. Comfortable cadence varies with height and speed.
Sources and further reading
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This calculator gives estimates for information only. Check important results independently before you rely on them. See our disclaimer.