Enter your height or walk a known distance and count your steps to calculate your stride length. The Stride Length Calculator supports both the height-based estimation method and the measured steps method, then compares your result to the average stride length for your sex.
Your Stride Length
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Step Length (half stride)
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Average Stride Length (your sex)
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vs. Average
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Estimated Steps per km
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There are two common methods. The first uses your height: multiply your height by 0.43 (male) or 0.413 (female) to get an estimated stride length. The second is more accurate: walk a known distance, count your steps, then divide the distance by the number of steps. For example, walking 20 metres in 25 steps gives a stride length of 0.8 m (80 cm).
On average, men have a stride length of about 78 cm (30.7 in) and women about 70 cm (27.6 in). Stride length varies with height, fitness level, and walking speed, so these are approximate population averages.
A step is the distance from one foot striking the ground to the other foot striking the ground — essentially half a stride. A stride is the distance from when one foot hits the ground to when that same foot hits the ground again. So a stride = 2 steps.
Walk or run a measured distance (e.g. a 100 m track) at your normal pace and count every foot contact. Divide the total distance by the number of steps to get your average step length. Double that value to get your stride length. Repeat 2–3 times and average the results for best accuracy.
A shorter-than-average stride can indicate a cautious gait, fatigue, muscle tightness, or an injury affecting your range of motion. Shorter strides also tend to mean more steps per kilometre. Working on hip flexibility and core strength can help improve stride length over time.
With an average stride length of around 74 cm, most people take roughly 1,350 steps per kilometre. This number varies depending on your personal stride length — a longer stride means fewer steps per kilometre.
Yes. Simply enter the distance of your run and the number of steps you took. Running strides are typically 20–30% longer than walking strides because faster movement increases your range of motion. Use the steps method for the most accurate running result.
On average, men are taller than women, and taller people tend to have longer strides. Even at the same height, biomechanical differences in hip width and gait pattern produce slightly different stride multipliers (0.43 for males, 0.413 for females).