Stride Length Calculator By Height (Running, Walking)

A stride length calculator is a handy tool that helps you figure out how long your steps are when you walk or run.

Why does this matter? Well, knowing your stride length can be super helpful for tracking your fitness progress, planning walking or running routes, and even setting up fitness trackers accurately.

Let’s say you’re setting up a new fitness tracker. The device asks for your stride length to give accurate distance measurements. Instead of guessing, you walk exactly 20 feet and count that it takes you 10 steps. Using a stride length calculator, you’d find that your stride length is 2 feet (20 feet ÷ 10 steps). Now your tracker can give you much more accurate readings on your daily walks!

Stride Length Calculator

Average Step Length in Centimeters

By Gender and Height

Height (cm)	Male (cm)	Female (cm)
150-159	65-70	60-65
160-169	70-75	65-70
170-179	75-80	70-75
180-189	80-85	75-80
190+	85-90	80-85

By Age Group (Average Height Adults)

Age Group	Average Step Length (cm)
Children (5-12)	45-55
Teenagers (13-19)	60-75
Adults (20-39)	70-80
Adults (40-59)	65-75
Seniors (60+)	55-70

By Walking Speed (Average Adult)

Walking Speed	Average Step Length (cm)
Slow pace (2-3 km/h)	55-65
Normal pace (4-5 km/h)	70-80
Fast pace (6-7 km/h)	85-95
Power walking (7-9 km/h)	95-110

Special Conditions

Condition	Average Step Length (cm)
Hiking uphill	50-65
Hiking downhill	60-75
Walking with heavy backpack	60-70
Walking on sand	55-65
Athletic stride (runners)	90-120

Stride Length Formula?

The formula for figuring out your stride length is surprisingly simple:

Stride Length = Distance Walked ÷ Number of Steps

For the most precise results, measure a known distance (preferably 20 feet or more), then count your steps as you walk normally across this distance. Divide the distance by your step count, and voilà—you’ve got your personal stride length!

Example: Jamie marks out a 30-foot distance in a park. She walks naturally from start to finish and counts 15 steps along the way.

Stride Length = 30 feet ÷ 15 steps = 2 feet per stride

If Jamie prefers metric measurements: 2 feet = 0.61 meters, so her stride length is approximately 61 centimeters.

How to Calculate Your Stride Length?

Here’s a foolproof way to do it:

• Find a straight path where you can measure distance accurately (a track or sidewalk works great)
• Mark a starting point and measure out a specific distance (at least 20 feet/6 meters)
• Mark the ending point clearly
• Walk naturally from start to finish—don’t try to adjust your normal walking style!
• Count your steps carefully as you go
• Divide the distance by your step count to get your stride length

A person needs his stride length for a new running app. He goes to a 400-meter track and walks exactly 100 meters while counting his steps. He counts 132 steps to cover the distance.

Stride Length = 100 meters ÷ 132 steps = 0.76 meters (or 76 centimeters)

This approach gives person his actual stride length rather than relying on height-based estimates, which may not reflect his unique walking pattern.

What is Stride Length?

Stride length is simply the distance covered in a single step, measured from the heel print of one foot to the heel print of the same foot the next time it hits the ground. It’s basically how far you travel with each complete walking or running cycle.

Your stride length isn’t just a random number—it’s influenced by several factors:

• Your height (taller people generally have longer strides)
• Leg length (longer legs typically mean longer strides)
• Your fitness level (stronger muscles can generate longer strides)
• Walking or running speed (faster pace usually increases stride length)
• Terrain (uphill, downhill, or flat surfaces affect stride length)
• Your age (stride length often decreases slightly with age)

What is my stride length for my height?

While your exact stride length depends on many factors, height provides a decent starting estimate. Here’s a quick reference guide:

For walking:

• Height 5’0″ (152 cm): ~2.0 feet (61 cm) stride length
• Height 5’6″ (168 cm): ~2.2 feet (67 cm) stride length
• Height 6’0″ (183 cm): ~2.5 feet (76 cm) stride length
• Height 6’4″ (193 cm): ~2.7 feet (82 cm) stride length

For running (typically 40-45% longer than walking strides):

• Height 5’0″ (152 cm): ~2.9 feet (88 cm) stride length
• Height 5’6″ (168 cm): ~3.2 feet (97 cm) stride length
• Height 6’0″ (183 cm): ~3.6 feet (110 cm) stride length
• Height 6’4″ (193 cm): ~3.9 feet (119 cm) stride length

A common estimation formula is:

• Walking stride length = Your height (in inches) × 0.43
• Running stride length = Your height (in inches) × 0.62

Remember though—these are just starting points! Your actual stride length might vary based on your unique body proportions and walking style.

Example 1: Walking Stride for a Short-Statured Person

• Sarah is 5’2″ (157 cm) tall
• She walks across a 50-foot courtyard and counts 28 steps
• Stride Length = 50 feet ÷ 28 steps = 1.79 feet (54.5 cm)
• This is slightly shorter than the height-based estimate, likely due to her particular walking style

Example 2: Running Stride for an Average-Statured Person

• Carlos is 5’9″ (175 cm) tall
• He runs 200 meters on a track and counts 142 strides
• Stride Length = 200 meters ÷ 142 strides = 1.41 meters (141 cm)
• This matches typical running stride expectations for someone of his height

Example 3: Comparing Walking and Running Strides

• Lin is 5’5″ (165 cm) tall
• Walking 100 feet: 45 steps = 2.22 feet (67.7 cm) stride length
• Running 100 feet: 33 steps = 3.03 feet (92.4 cm) stride length
• Her running stride is about 36% longer than her walking stride, which falls within the expected range

Sources

• Harvard Health Publishing – Counting steps: Getting your steps in can be good exercise
• National Institutes of Health – Influence of stride length and running speed on gait mechanics
• American College of Sports Medicine – ACSM’s Guidelines for Exercise Testing and Prescription