How to Calculate Your Step & Stride Length

PDF download Download Article
Determine the distance you travel with each step and stride
PDF download Download Article

These days, many fitness devices ask for your stride length to help them calibrate. You may also want to find your stride length to better gauge your running or walking efficiency. Luckily, measuring your stride is simple and straightforward, and there are a few different ways to do so. We’ll show you how to find it by counting steps, measuring the distance traveled in a set number of steps, and estimating stride length based on your height.

Quick Stride Length Calculation

To find your average stride length, measure the distance you travel in 10 steps. Then, divide that distance by 10 to find your step length, or the distance traveled from 1 foot to the other. Multiply your answer by 2 to find stride length.

Method 1
Method 1 of 3:

Finding Stride Length by Number of Steps Taken

PDF download Download Article
  1. Draw a line with sidewalk chalk on your driveway, mark your spot with a pen, or use any household object to indicate your place. [1]
    Jack Daniels, Olympic Track Coach

    Stride length is best measured by running at a comfortable pace and counting the number of strides in 100 meters. To do this, find a marked 100-meter stretch of road or track and run it several times, counting your strides each time. The average of these counts will be your stride length.

  2. Count your steps from 1 to 10 as you walk forward, and walk naturally so that each step is about the same. [2]
    • Because this method counts just a few steps, it works best to measure walking stride length. To measure running stride length, increase the steps to 50 or even 100. Just be sure to swap this number into your final calculation.
    Advertisement
  3. After 10 steps, stop and mark your position from the toe of your forward foot. Then measure the distance you walked. Start your measurements where you took your first step, and use a ruler, yardstick, or measuring tape to find the distance to your last step. [3]
    • For the most accurate measurement, measure in inches or centimeters, rather than feet or meters. Round up or down to the nearest whole number.
    • For example, the distance may be 180.3 inches (458 cm), which rounds down to 180 inches (460 cm).
  4. Once you have the total number of inches or centimeters you traveled, divide it by 10 (or however many strides you decided to take), and the number you get is your step length! [4] Remember, this is your step length, not your stride length!
    • For instance, if your distance is 180 in (460 cm), you will get 18 in (46 cm) after you divide by 10. Your step length is 18 in (46 cm) or 1.5 ft (0.46 m).
    • Repeat this 2-3 times to find an accurate average. To calculate your average, add up the total of all your stride lengths, and divide them by the total number of times measured.
  5. Remember that scientifically, step length is the distance you travel when moving from one foot to the other, but stride length is the distance just 1 foot travels between lifting it and putting it back down, meaning you take 2 steps per 1 stride. [5] That’s why now, you’ll multiply your step length by 2 to find your stride length.
    • If you’re finding stride length to help calculate a pedometer or other fitness device, check the device’s manual to see if they count stride length as just a step, or a full stride. Different devices may measure this differently!
    6. Advertisement
Method 2
Method 2 of 3:

Estimating Stride Length by Height

PDF download Download Article
  1. To measure your height , stand with your back straight against the wall, and make a small mark at the crown of your head with a pencil. Grab a tape measure, and measure the distance from your mark to the floor. Round your measurement to the closest centimeter.
    • If you don't want to make a mark on the wall, stick your pencil at the crown of your head (eraser end), and back away from the wall with your pencil still in place. Then, measure from your pencil to the floor.
    • Grab a friend to help if you are having trouble measuring your height yourself.
  2. The average ratio of step length to height is about 0.41. [6] A “stride,” scientifically, is 2 steps, so if you multiply your height by 0.41 x 2, or 0.82, you’ll get a fair estimate of your own stride length. Remember that estimating stride length by height is a quick way to find an approximation, but this method is not the most accurate for individual stride lengths.
    • If your height measured to 165 cm (65 in), multiply this by 0.82 for a total of 135.3 cm (53.3 in).
    • Or, multiply your height by just 0.41 to find your approximate step length, as opposed to stride length.
    3. Advertisement
Method 3
Method 3 of 3:

Using a Pedometer to Find Stride Length

PDF download Download Article
  1. RRCA certified running coach Kai Ng explains that if you know how far you’ll walk or run, you can find how many steps it takes to cover that distance, and use that information to find stride length. [7] Use a meter stick or distance counter tool to plot out a course that’s anywhere from 20–400 m (66–1,312 ft) long, or use a run tracking app to do the same.
    • Ng recommends finding a running track, which are usually 400 m (1,300 ft) long per lap. [8]
    • Note that the actual distance you use can vary, as long as you’re sure of how long it is. You might plot a route that’s 0.5–1 mile (0.80–1.61 km) long, if you like.
  2. Stand at the start of the route, and turn your pedometer on, making sure to reset it to 0. Then, off you go! As you move, the pedometer will automatically keep track of your steps. Go the full distance, then stop immediately when you’re done, not taking any additional steps. [9]
    • Note that your stride length while walking is different from your stride length while running, so stick to just one or the other for the full distance, depending on which you want to find.
    • For instance, it may take you 112 steps to walk 100 metres (330 ft), or 2,000 steps to cover 1 mile (1.6 km).
    • If you don’t have a pedometer, you might use a phone app, or you might manually count your steps, but stay focused and don’t lose track!
  3. Check your pedometer to see how many steps you took, then divide the distance you walked or ran by the number of steps. This number is your step length, not your stride length . More on that in a moment. [10]
    • For example, if you jogged a total of 100 metres (330 ft) in 112 steps, your step length is 0.89 metres (2.9 ft).
    • For the most accurate results, perform this test 2-3 more times, then find the average of your results by adding them together and dividing by the number of times you tested.
  4. Here’s that caveat! Scientifically, step length is the distance you travel when stepping from one foot to the other, but stride length is the distance just 1 foot travels between lifting it and putting it back down. In other words, you take 2 steps per 1 stride. [11] That’s why now, multiply your step length by 2 to find your stride length.
    • For example, if your step length is 0.89 metres (2.9 ft), your stride length is 1.78 metres (5.8 ft).
    • If you’re finding stride length to help calculate a pedometer or other fitness device, check the device’s manual to see if they count stride length as just a step, or a full stride. Different devices may measure this differently!
    5. Advertisement

Expert Q&A

Search
Add New Question
  • Question
    Are there any other ways I can do this?
    Kai Ng
    Certified Running Coach
    Kai Ng is a USATF and RRCA Certified Running Coach at Run Coach Kai. Kai has competed in over 55 races and over 15 marathons, and has trained with 16x USA and World record holder Patti Catalano Dillonso. He specializes in coaching runners of all levels and showing people that everyone can be a runner. Kai is committed to helping his clients reach their goals by showing them how to run with proper form and holding them accountable to train consistently.
    Kai Ng
    Certified Running Coach
    Expert Answer
    One option is to find some dry ground, get the bottoms of your shoes a little wet, and then walk or run on the dry ground. Then you can measure the marks your shoes leave to determine your stride length.
    Thanks! We're glad this was helpful.
    Thank you for your feedback.
    If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow
    Yes No
    Not Helpful 1 Helpful 6
  • Question
    How do you measure your stride for Fitbit?
    wikiHow Staff Editor
    Staff Answer
    This answer was written by one of our trained team of researchers who validated it for accuracy and comprehensiveness.
    wikiHow Staff Editor
    Staff Answer
    Use any of the techniques listed here. For example, take at least 20 steps, then measure the distance you walked. Divide the distance by the number of steps you took. Once you know your stride length, enter the Fitbit app and navigate to “Stride Length” under “Advanced Settings.” Adjust your stride length to accurately reflect your measurements.
    Thanks! We're glad this was helpful.
    Thank you for your feedback.
    If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow
    Yes No
    Not Helpful 0 Helpful 2
  • Question
    What is the average stride length by height?
    wikiHow Staff Editor
    Staff Answer
    This answer was written by one of our trained team of researchers who validated it for accuracy and comprehensiveness.
    wikiHow Staff Editor
    Staff Answer
    The average woman’s stride length is 0.413 times her height in inches. The average man’s stride length is 0.415 times his height in inches. For example, a woman who is 5’9” would have a stride length of about 28” (71 cm) on average, while a man of the same height would have a stride length of about 29” (73.7 cm).
    Thanks! We're glad this was helpful.
    Thank you for your feedback.
    If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow
    Yes No
    Not Helpful 3 Helpful 1
See more answers
Ask a Question
200 characters left
Include your email address to get a message when this question is answered.
Submit
      Advertisement

      Video

      Tips

      • For the most accurate results, avoid measuring with a treadmill, which doesn’t provide exact distances from start to stop. [12]
        Thanks
        Helpful 1 Not Helpful 1
      • To find how many strides it’ll take to travel a mile, divide 5280 (the number of feet in a mile) by your stride length in feet. Divide 5280 by your step length in feet to determine how many steps it’ll take.
        Thanks
        Helpful 0 Not Helpful 0
      • When you measure your stride, make sure you are on flat, level ground for best results. Running tracks or sidewalks work well!
        Thanks
        Helpful 0 Not Helpful 0
      Show More Tips
      Submit a Tip
      All tip submissions are carefully reviewed before being published
      Name
      Please provide your name and last initial
      Submit
      Thanks for submitting a tip for review!
      Advertisement

      You Might Also Like

      How to
      Read a Ruler
      How to
      Read a Tape Measure in Inches or Centimeters
      How to
      Measure Centimeters
      How to
      Read a Vernier Caliper for Super Precise Measurements
      How to
      Measure 2/3 Cup with a 1/4 Measuring Cup
      How to
      Use a Ruler to Measure in Millimeters (Plus Estimating Lengths)
      Easy Ways to Measure Liquids When You Don’t Have a Measuring Cup
      How to
      Calibrate a Digital Scale With and Without Weights
      How to
      Calculate Angles
      How Big Is an Inch? Here's How to Measure Accurately
      How to
      Read a Caliper
      How to
      Measure Without a Ruler
      How to
      Use Calipers
      How to
      Read a Dial Indicator
      Advertisement

      References

      1. ↑ https://www.pbs.org/parents/crafts-and-experiments/take-it-in-stride
      2. ↑ https://www.pbs.org/parents/crafts-and-experiments/take-it-in-stride
      3. ↑ https://cms-tc.pbskids.org/parents/SciGirls_takeitinstride.pdf
      4. ↑ https://www.sciencedirect.com/topics/nursing-and-health-professions/stride-length
      5. ↑ https://ouhsc.edu/bserdac/dthompso/web/gait/knmatics/stride.htm
      6. ↑ https://www.scientificamerican.com/article/bring-science-home-estimating-height-walk/
      7. ↑ Kai Ng. Certified Running Coach. Expert Interview. 12 February 2021.
      8. ↑ Kai Ng. Certified Running Coach. Expert Interview. 12 February 2021.
      9. ↑ https://www.scientificamerican.com/article/bring-science-home-estimating-height-walk/
      1. ↑ https://www.sciencedirect.com/topics/nursing-and-health-professions/stride-length
      2. ↑ https://ouhsc.edu/bserdac/dthompso/web/gait/knmatics/stride.htm
      3. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5685089/

      About This Article

      Article Summary X

      To measure your stride length, start by marking a starting place on the floor. Stand on the starting place, then count 10 natural steps. Once you reach the last step, mark the spot on the floor where the edge of your shoe is. Next, use a measuring tape to measure the distance between the two spots on the floor that you’ve marked. Then, divide the distance by 10 to find your length per stride. For an even more accurate measurement, repeat this process 2-3 times and take the average. To learn how to use a pedometer to find your stride length, keep reading!

      Did this summary help you?
      In other languages
      Thanks to all authors for creating a page that has been read 194,130 times.

      Reader Success Stories

      • Brandon Sugiura

        Jun 18, 2020

        "As a direct worker to a client, counting steps is what I have to record. People tell me that a person has to take a ..." more
      Share your story

      Did this article help you?

      Advertisement