How to Measure Stride Length

Co-authored by Kai Ng

Last Updated: March 8, 2021 References

Measuring your stride is simple and straightforward. All you need is a pedometer or tape measure! You can measure your stride by walking a particular distance and dividing the distance by your number of steps, such as 100 metres (330 ft), 1 mile (1.6 km), or 10 steps. For less specific measurements, calculate your stride length based on your height.

Method 1

Method 1 of 3:

Using a Pedometer

1
Locate a pedometer to count your steps. A pedometer is a small device used to count the number of steps taken. You can use a pedometer that clips to your clothing, or try using a pedometer phone app.^{[1]
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- You can purchase a pedometer at most sporting stores or online.
- Most smartphones nowadays come with a step tracking feature. You can also download pedometer apps from your app store.
2
Run or walk a known distance and track your number of steps. Pick a distance such as 100 metres (330 ft) or 1 mile (1.6 km), and turn your pedometer on. As you move, the pedometer will automatically keep track of your steps.^{[2]
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- For instance, it may take you 112 steps to walk 100 metres (330 ft).
- You may complete 1 mile (1.6 km) in about 2,000 steps.
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3
Divide your total distance by the number of steps. When you know your total number of steps, divide the distance you walked or ran by the number of steps listed on your pedometer. This number is your stride length.^{[3]
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- If you jogged a total of 100 metres (330 ft) in 112 steps, your stride length is 0.89 metres (2.9 ft).
- If you walked 1 mile (1.6 km) in 2,000 steps, your stride length is 2.64 feet (0.80 m). There are 5,280 feet (1,610 m) in a mile, so divide that by 2,000 to find your stride length.

Method 2

Method 2 of 3:

Calculating the Distance of 10 Steps

1
Pick a starting place and mark it with an item. You can draw a line with sidewalk chalk on your driveway, mark your spot with a pen, or use any household object to indicate your place.^{[4]
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Expert Source

Kai Ng
Certified Running Coach
Expert Interview. 12 February 2021.}
2
Take 10 natural steps forward starting with your right foot. Count your steps from 1 to 10 as you walk forward.^{[6]
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Expert Source

Kai Ng
Certified Running Coach
Expert Interview. 12 February 2021.}
- For best results, try not to overthink your foot placement and walk normally.
3
Make a mark in front of your right foot after 10 steps. If you used sidewalk chalk to mark your starting point, draw another line at the edge of your shoe. If you used an object (such as a pen) to mark your starting point, drop another object at the tip of your right foot.^{[8]
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- This mark indicates your stopping place.
4
Measure the distance between your starting and stopping point. Start your measurements where you took your first step, and use a ruler, yardstick, or measuring tape to find the distance to your last step. Use the smaller units of measurement on your measuring device, such as inches or centimeters (instead of feet or meters). Round your measurements to the closest inch or centimeter.
- For example, the distance may be 180.3 inches (458 cm), which rounds down to 180 inches (460 cm).
- Have a friend help hold your tape measure if you need a hand.
5
Divide your distance in inches or centimeters by 10. Once you have the total number of inches or centimeters, you are 1 calculation away from determining your stride length. Divide your distance, and the number you get is your stride length!
- For instance, if your distance is 180 in (460 cm), you will get 18 in (46 cm) after you divide by 10. Your stride length is 18 in (46 cm) or 1.5 ft (0.46 m).
6
Repeat this 2-3 times to find an accurate average. If you want to ensure your measurements are as accurate as possible, repeat the process a few more times, and average the numbers together.
- To calculate your average, add up the total of all your stride lengths, and divide them by the total number of times measured.

Method 3

Method 3 of 3:

Estimating by Height

1
Measure your height to the closest centimeter. Stand with your back straight against the wall, and make a small mark at the crown of your head with a pencil. Grab a tape measure, and measure the distance from your mark to the floor. Round your measurement to the closest centimeter.
- If you don't want to make a mark on the wall, stick your pencil at the crown of your head (eraser end), and back away from the wall with your pencil still in place. Then, measure from your pencil to the floor.
- Grab a friend to help if you are having trouble measuring your height yourself.
- Your height may be 165 cm (65 in), for example.
2
Multiply your height by 0.413 to find stride length for females. Estimating stride length by height is a quick way to find an approximation, but this method is not the most accurate for individual stride lengths. When you get your calculation, round your number to the nearest centimeter.
- If your height measured to 165 cm (65 in), multiply this by 0.413 for a total of 68.15 cm (26.83 in), which rounds to 68 cm (2.23 ft).
3
Multiply your height by 0.415 to determine stride length for males. The estimation is slightly different for men than for women, so use this number for your calculations rather than 0.413. Be sure to round your calculations to the nearest whole centimeter.
- For height measurements of 165 cm (65 in) multiplied by 0.415, your stride length is 68.475 cm (26.959 in), which rounds to 69 cm (2.26 ft).

Expert Q&A
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Question

Are there any other ways I can do this?

Kai Ng
Certified Running Coach
Kai Ng is a USATF and RRCA Certified Running Coach at Run Coach Kai. Kai has competed in over 55 races and over 15 marathons, and has trained with 16x USA and World record holder Patti Catalano Dillonso. He specializes in coaching runners of all levels and showing people that everyone can be a runner. Kai is committed to helping his clients reach their goals by showing them how to run with proper form and holding them accountable to train consistently.

Kai Ng

Certified Running Coach

Expert Answer

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One option is to find some dry ground, get the bottoms of your shoes a little wet, and then walk or run on the dry ground. Then you can measure the marks your shoes leave to determine your stride length.
Question

How do you measure your stride for Fitbit?

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Use any of the techniques listed here. For example, take at least 20 steps, then measure the distance you walked. Divide the distance by the number of steps you took. Once you know your stride length, enter the Fitbit app and navigate to “Stride Length” under “Advanced Settings.” Adjust your stride length to accurately reflect your measurements.
Question

What is the average stride length by height?

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The average woman’s stride length is 0.413 times her height in inches. The average man’s stride length is 0.415 times his height in inches. For example, a woman who is 5’9” would have a stride length of about 28” (71 cm) on average, while a man of the same height would have a stride length of about 29” (73.7 cm).