Running Stride Length: Complete Guide with Calculator and Height Chart

Stride length and cadence are the two halves of the running speed equation. While most running advice focuses on cadence, understanding stride length is equally important for optimizing your running performance.

This guide covers everything you need to know about stride length: what it is, how to measure yours, the relationship between stride and cadence, and how to find your optimal stride length based on your height and pace.

What Is Stride Length?

Stride length is the distance covered from when one foot touches the ground to when that same foot touches the ground again. It's essentially two steps—left foot to right foot to left foot again.

Step length vs Stride length:

• Step length = one foot to the opposite foot (half a stride)
• Stride length = one foot to the same foot (two steps)

For running analysis, we typically talk about stride length because it captures a complete gait cycle.

The Speed Equation: How Stride Length Affects Pace

Your running speed is determined by a simple formula:

Speed = Stride Length × Cadence ÷ 2

(Divided by 2 because cadence is steps per minute, while stride length covers two steps)

For example:

• Stride length: 1.2 meters (about 4 feet)
• Cadence: 170 SPM
• Speed: 1.2 × 170 ÷ 2 = 102 meters/minute = about 9:45/mile pace

To run faster, you can:

1. Increase stride length
2. Increase cadence
3. Both

However, these approaches have different implications for efficiency and injury risk.

Average Stride Length by Height

Your height significantly influences your natural stride length. Taller runners naturally take longer strides; shorter runners take shorter strides.

Stride Length Chart by Height (at Easy Pace)

Note: These are averages at easy pace. Stride length increases significantly as pace increases.

Stride Length at Different Paces

Stride length isn't fixed—it changes with pace:

This is natural. Don't try to maintain the same stride length across all paces.

How to Measure Your Stride Length

Method 1: Track Measurement (Most Accurate)

1. Go to a track (one lap = 400 meters)
2. Run one lap at your normal easy pace
3. Count your strides (right foot to right foot)
4. Calculate: 400 ÷ number of strides = stride length in meters

Example: 400m ÷ 160 strides = 2.5m stride length (about 8.2 feet)

Method 2: GPS Watch Data

Most running watches calculate stride length automatically:

• Garmin: Check "Stride Length" in run details
• Apple Watch: Available in workout summary
• COROS: Listed in running dynamics

Accuracy note: GPS-derived stride length is an estimate based on pace and cadence. It's close but not perfect.

Method 3: Known Distance

1. Mark off a known distance (50-100 meters works well)
2. Run it at easy pace
3. Count strides (right-to-right)
4. Divide distance by stride count

Method 4: Rough Estimate by Height

A quick estimate: your stride length at easy pace is approximately:

Stride length (feet) ≈ Height (inches) × 0.413

For a 5'8" (68 inch) person: 68 × 0.413 = 2.8 feet

This is a rough approximation. Individual variation is significant.

The Stride Length × Cadence Relationship

Here's what most runners get wrong: stride length and cadence are inversely related for any given pace.

At the same pace:

• Higher cadence = shorter stride length
• Lower cadence = longer stride length

You can run 8:00/mile pace with:

• 160 cadence and longer strides, or
• 180 cadence and shorter strides

The second option is almost always better. Here's why.

Why Shorter Strides (Higher Cadence) Are Usually Better

1. Reduces Overstriding

Long strides often mean your foot lands ahead of your body. This creates a braking force with every step—you're literally slowing yourself down.

Shorter, quicker strides keep your foot landing under your center of mass, eliminating the brake.

2. Lower Impact Forces

Research shows that increasing cadence by 5-10% reduces peak impact forces by up to 20%. Less impact means less stress on joints and connective tissue.

3. Better Running Economy

Studies on running economy (how efficiently you use oxygen) consistently favor higher cadence, shorter stride patterns for distance running.

4. Reduced Injury Risk

Many common running injuries—shin splints, IT band syndrome, stress fractures—are associated with overstriding. Shorter strides reduce the mechanical load per step.

When Longer Strides Are Appropriate

There are situations where you want longer strides:

1. Sprinting: Maximum speed requires maximum stride length
2. Kicking at the finish: Final push in a race
3. Running downhill: Gravity naturally extends stride
4. Speed workouts: Interval repeats at 5K pace or faster

But for the vast majority of your running—easy runs, long runs, even tempo work—prioritizing cadence over stride length produces better outcomes.

How to Optimize Your Stride Length

Step 1: Measure Your Baseline

Know your current stride length and cadence at easy pace. Most watches provide this data.

Step 2: Check for Overstriding

Film yourself running from the side. Look for:

• Where your foot lands relative to your hips
• Whether you're "reaching" with each step
• Visible braking motion on landing

If you're overstriding, your stride is too long for your cadence.

Step 3: Increase Cadence (Let Stride Adjust)

Rather than consciously shortening your stride (which feels awkward), increase your cadence. Your stride length will naturally decrease to compensate.

Use a running metronome like Runo:

1. Find your current cadence
2. Set metronome 5% higher
3. Match your steps to the beat
4. Practice until natural

Step 4: Build Strength for Longer "Natural" Strides

As you get stronger and more fit, your stride length at a given pace will naturally increase—without overstriding.

This happens because:

• Stronger push-off from glutes and calves
• Better hip extension from flexible hip flexors
• Improved running economy from training

The stride length increase comes from power behind you, not reaching ahead.

Stride Length Training Exercises

These exercises build the strength and flexibility for optimal stride:

1. Hip Flexor Stretches

Tight hip flexors limit hip extension, which shortens your stride from behind (the good kind of stride).

• Kneeling hip flexor stretch: 30 sec each side
• Pigeon pose: 30 sec each side

2. Glute Bridges

Strong glutes power your push-off.

• 3 sets of 15 reps
• Progress to single-leg bridges

3. Calf Raises

Ankle power contributes to stride length.

• 3 sets of 15 reps
• Progress to single-leg

4. A-Skips and B-Skips

Running drills that exaggerate knee drive and hip extension.

• 2 × 30m each
• Focus on vertical posture and quick ground contact

5. Strides

Short accelerations that practice efficient, powerful striding at speed.

• 4-6 × 20 seconds at 90% effort
• After easy runs

Common Stride Length Mistakes

Mistake 1: Consciously Lengthening Stride

Trying to take longer steps almost always leads to overstriding. Let stride length happen naturally from fitness and strength.

Mistake 2: Same Stride at All Paces

Your stride should be shorter at easy pace, longer at race pace. This is natural—don't fight it.

Mistake 3: Ignoring Cadence

Stride length means nothing without context. A 3-foot stride at 150 cadence is very different from a 3-foot stride at 180 cadence.

Mistake 4: Overstriding Downhill

Runners often overstride on descents to "brake." This increases impact forces. Instead, increase cadence and lean into the hill.

Stride Length Calculator

Estimate your optimal stride length based on height and pace:

Formula: Stride Length (m) = Pace (m/min) × 2 ÷ Cadence (SPM)

Example:

• Target pace: 8:00/mile = 201 meters/minute
• Target cadence: 175 SPM
• Stride length: 201 × 2 ÷ 175 = 2.3 meters (7.5 feet)

Quick reference by pace and cadence:

The Cadence-Stride Connection: Train Cadence First

If you remember one thing from this guide: optimize cadence, and stride length takes care of itself.

Here's why this works:

1. Higher cadence prevents overstriding automatically
2. You can consciously control cadence (steps to a beat)
3. Stride length naturally adjusts for any given pace
4. As fitness improves, your stride lengthens from strength—not reaching

A running metronome like Runo makes cadence training simple. Set your target, match your steps, and let your stride find its natural length.

Train Your Cadence, Perfect Your Stride

Runo is a running metronome designed for exactly this purpose:

• Set any cadence from 120-220 SPM
• Match your steps to an audible beat
• Let your stride length optimize naturally
• Available on iPhone, Android, and Apple Watch

Don't overthink stride length. Train your cadence, and your stride will follow.

Download Runo and find your optimal rhythm.

Frequently Asked Questions

What is a good stride length for running?

It depends on your height and pace. A 5'8" runner at easy pace might have a 2.5-foot stride. What matters more is that your foot lands under your body, not ahead of it.

Is longer stride length better?

Not necessarily. Longer strides often mean overstriding, which creates braking forces and injury risk. Optimal stride length is the longest stride you can take while keeping your foot landing under your hips.

How can I increase my stride length?

Build strength (glutes, calves), improve hip flexibility, and increase running fitness. Stride length increases naturally as you get stronger and faster. Don't consciously try to reach further—this leads to overstriding.

Does height affect stride length?

Yes. Taller runners naturally have longer strides. But height isn't destiny—leg length, flexibility, and strength all play a role.

Should I focus on stride length or cadence?

Cadence. It's easier to consciously control and naturally prevents overstriding. Stride length adjusts automatically when you have the right cadence.