How this calculator works
Walking and running are made of repeated steps. Step length is the distance covered between one foot landing and the other foot landing. A stride is one complete cycle, so it contains two steps and is about twice as long. The height method applies the population ratio of step length to stature: 0.415 for men and 0.413 for women. The measured method divides a known distance by the number of steps taken, which captures your own cadence, footwear and terrain. Neither method accounts for the changes that come with speed, hills or fatigue.
Formula
Step length from height = height x 0.415 for men, or height x 0.413 for women. Step length from a measurement = distance / steps. Stride length = 2 x step length. Steps per kilometre = 1000 / step length in metres.
Worked example
A 1.75 m man has an estimated step length of 1.75 x 0.415 = 0.726 m and a stride length of 1.453 m. That is 1000 / 0.726 = 1,377 steps per kilometre, or 2,216 steps per mile. If he instead walks 1,000 m in 1,300 steps, the measured step length is 0.769 m, the stride length is 1.538 m and the count falls to 1,300 steps per kilometre.
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Frequently asked questions
Is stride length the same as step length?
No. A step is one foot to the other; a stride is one full cycle back to the same foot. Stride length is therefore about twice step length. Many fitness apps use the words loosely, which causes confusion when comparing numbers.
Does running change step length?
Yes, substantially. Running step length is longer than walking step length and rises with speed. The height ratio used here is a walking estimate, so use a measured running step length if you are converting run distance.
Why does my watch report a different value?
Watches usually estimate step length from cadence and height and then adjust it with GPS over time. A measured distance divided by a counted step total is more direct, provided both numbers are accurate.
What is a normal stride length?
For walking, roughly 1.4 to 1.6 m for adults is common, which corresponds to a step length near 0.7 to 0.8 m. Running strides are longer and vary widely with pace and leg length.