How it works
stride length = speed ÷ cadence
Your speed is simply how far each step carries you multiplied by how many steps you take, so stride length is speed divided by cadence. Working in metres and seconds, a 5:00/km pace is 3.33 m/s; at 180 steps per minute that is 3.33 × 60 ÷ 180 = 1.11 metres per step. From the stride length we get steps per kilometre (1000 ÷ stride) and per mile. Two runners at the same pace can have very different cadences and strides — a higher cadence means shorter, quicker steps, which many coaches favour for reducing overstriding and impact. The calculator lets you see exactly how your pace, cadence and stride relate.
Sources
- Speed, cadence and stride Running speed = stride length × step rate; equivalently stride length = speed ÷ cadence. A kinematic identity.
- Cadence and running form A quicker cadence (commonly cited around 170–185 spm for many runners) is associated with reduced overstriding and lower impact loading, though optimal cadence is individual.
- Cadence varies with speed Cadence naturally rises as you run faster; comparisons are most meaningful at similar paces.
FAQ
What is running cadence?
Cadence is the number of steps you take per minute, counting both feet. Along with stride length it determines your speed. It is easy to measure with most GPS watches or by counting steps for 30 seconds and doubling.
What is a good running cadence?
There is no single ideal, but many runners are encouraged toward roughly 170–185 steps per minute, especially if they tend to overstride. The best cadence is individual and rises with speed, so use the range as a guide, not a rule.
How do I calculate stride length?
Divide your speed by your cadence. This calculator does it for you from your pace and cadence: for example, 5:00/km at 180 spm gives a stride of about 1.11 metres per step.
Should I increase my cadence?
If your cadence is low and you tend to overstride or feel heavy impact, gradually nudging it up by 5–10% can smooth your form. Make changes slowly and let it settle; forcing a big jump can feel awkward and tire you out.
Why does cadence change with pace?
As you speed up, you lengthen your stride a little and step more frequently, so cadence rises. That is why it is fairest to compare cadence at similar paces rather than between an easy jog and a hard run.
How many steps are in a kilometre or mile?
It depends on your stride length. At a 1.11 m stride you take about 900 steps per kilometre and roughly 1,450 per mile. Enter your own pace and cadence to get your personal step counts.
Stride length and step counts are derived from the pace and cadence you enter and assume an even effort. Optimal cadence varies by runner; change form gradually. General information for training, not medical advice.