Calculating Your Average Running Stride Length

Knowing your stride length

An average stride length is the distance from one toe of one foot to the toe of your other foot as you run. As a runner and a workout enthusiast, I have a target number of steps to cover each day. Knowing the distance I have run has never been a problem really, but the hard part is knowing my average stride length while I am running.


For you to make a good stride, you have to use your body’s energy efficiently.  This helps you to avoid injuries, increase your overall running pace and make your running smooth.  For you to know the average running stride length, you have to examine your height, know your method of running, how fast you are running and the type of shoes you use.

For runners who want to know how fast they can run a certain distance, or if they have managed to cover a certain distance without measuring, this sure is a good way of finding out. If you know your average running stride length, you can tell how many strides you need to make to cover a certain distance.

Average Running Stride Length

Factors to consider for stride length

  • Distance

When you are doing a short distance, you need to take long strides. However, men generally have longer strides than women. Long distances lead to shorter strides. Most marathon runners have agreed to taking shorter strides, coz of need to preserve energy while running.

  • Runner’s height
Average Running Stride Length

Most of the time, stride lengths are analyzed by use of a runner’s height. The average running stride length varies from runner to runner. Short people tend to have less running strides compared to tall people.

Some researchers stated that the average stride length is equal to 1.14 to 1.17 times the runner’s height.  The taller a runner is the more naturally longer their stride is.(about: 1.14 to 1.17 times the runner’s height.

  • Energy of the runner
Average Running Stride Length

For you to take a short stride you need to use little energy, while for you to make a long stride, you have to use a lot of energy. Runners who naturally possess a lot of energy can make very big strides, increasing the average running stride length as their energy lives up to it.

  • Form of running

Some runners intentionally make short strides while others force themselves to make long strides. However, trying to make very long strides can lead to injuries so avoid forcing yourself if you can’t make a long stride naturally.

Average Running Stride Length

If you run barefoot, you will take shorter strides to decrease the impact of the heel on the ground. However, if you are running with good cushioned shoes that protect you well while running, you can make longer strides as you impact is greatly reduced.

How to measure your average running stride length

As said above, a stride length is the distance from toe to toe while running or from heel to heel while running.  The average running stride length for men is approximately 2.5 feet, while that for women is approximately about 2.2 feet.

Method 1: Use of height

This method is the simplest though it is not very accurate.  Researchers did some research and it has been noticed that the average running stride length is about 1.14 to 1.17 times your height. So all you have to do is multiply your height with a value between 1.14 to 1.17. But as I said earlier, this method is not the most reliable method.

Average Running Stride Length

Method two

This method is more accurate compared to the former. It is commonly used compared to any other method. Below are the steps;

  • Measure an accurate distance, say 50 feet. Mark a starting point and a finishing point.
  • Start running at a distance away from your starting point to make sure you fall into your normal running pattern before hitting the start line.
  • Count the number of strides you take from the start point to the finishing line.
  • Now that you have the number of strides you have taken in a specific distance,
  • Average running stride length = DISTANCE/ NUMBER OF STRIDES TAKEN
Average Running Stride Length

In conclusion

Knowing your stride length is important; as you can calculate the distance you have run using that length and the number of steps taken. There are plenty of factors which affect the average running stride length. As a runner, you need to remember strides vary from person to person, so it is important to keep that in mind in competitive running.

I hope this article has helped you solve some of the questions you had on finding your average running stride length.  Feel free to leave comments and ask questions where necessary.  Tells us your recommendations and questions as we love hearing from you.

Bella Williams

Hi! I'm Bella. I love running. I write this blog to share everyone about running.

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