Stride Length Calculator

How to use this calculator

1. Enter your height, gender, cadence, and goal pace.
2. We estimate baseline stride from height and calculate pace-based stride from cadence and pace.
3. Use the stride outputs to fine-tune form drills or treadmill settings.

Inputs explained

Height

Body height in inches for baseline stride estimation.

Gender

Used for the small coefficient difference in baseline stride.

Cadence

Steps per minute at your target pace.

Goal pace

Minutes and seconds per mile you’re aiming to run.

When to use it

• Translating cadence goals into step length for marathon pacing.
• Comparing baseline stride to what your cadence/pace demands on race day.
• Coordinating stride drills with treadmill speeds and step rates.

Tips & cautions

• Measure cadence from a recent run at target pace to get realistic stride expectations.
• Stride shortens on hills or fatigue—treat these numbers as flat-terrain baselines.
• Focus on comfortable form over forcing a specific stride length; cadence adjustments can be easier to manage.
• Stride varies with terrain, shoes, fatigue, and biomechanics; these are estimates only.
• Does not account for individual gait quirks or mobility limits.
• Assumes steady-state running; sprint mechanics differ from distance running.

Worked examples

Deep dive

FAQs

Why two stride values?

Baseline is a general estimate. Pace-based stride shows what steps actually look like at speed.

Does this replace gait analysis?

No, but it helps you translate cadence drills into actual step lengths.

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