Quick answer: your walking step length is about 41.5% of your height for men and 41.3% for women. At 5 ft 9 in, that is about 2 ft 4 in per step, or roughly 2,200 steps per mile. A stride is two steps.
Step Length vs. Stride Length
A step is the distance from one foot to the other; a stride is two steps, from one foot back to the same foot. Fitness trackers often say “stride length” when they mean step length, so check which one a device asks for.
Stride Length by Height Chart
| Height | Step (men) | Step (women) | Steps per mile |
|---|---|---|---|
| 4 ft 10 in | 24.1 in | 24.0 in | 2,639 |
| 5 ft 0 in | 24.9 in | 24.8 in | 2,551 |
| 5 ft 2 in | 25.7 in | 25.6 in | 2,468 |
| 5 ft 4 in | 26.6 in | 26.4 in | 2,391 |
| 5 ft 6 in | 27.4 in | 27.3 in | 2,319 |
| 5 ft 8 in | 28.2 in | 28.1 in | 2,251 |
| 5 ft 10 in | 29.1 in | 28.9 in | 2,186 |
| 6 ft 0 in | 29.9 in | 29.7 in | 2,126 |
| 6 ft 2 in | 30.7 in | 30.6 in | 2,068 |
| 6 ft 4 in | 31.5 in | 31.4 in | 2,014 |
| 6 ft 6 in | 32.4 in | 32.2 in | 1,962 |
How to Measure Your Stride Length
- Mark a distance. Measure 100 feet (or 20 meters) on a track, sidewalk or long hallway.
- Walk it normally. Start walking a few steps before the line so you are at your normal pace, and count the steps between the marks.
- Divide. Divide the distance by the number of steps to get step length. Repeat twice and average.
Setting a Pedometer or Fitness Tracker
Enter your measured step length into your tracker for better distance estimates; height-based guesses can be off by 10% or more. Running steps are much longer than walking steps, so trackers that let you set both will be more accurate. To turn a step count into miles, use the steps to distance calculator.
Stride Length FAQ
What is the average stride length?
The average walking step is about 2.1 to 2.5 feet (64–76 cm) for adults, so an average stride of two steps is about 4.2 to 5 feet.
How do I calculate stride length from height?
Multiply your height by 0.415 (men) or 0.413 (women) for step length. For a 70 inch tall man: 70 × 0.415 = 29 inches.
How many steps are in a mile?
About 2,000 to 2,500 walking steps, depending on height and pace. Running, it is about 1,400 to 1,700.
Is stride length the same as step length?
No. A stride is two steps. Many devices use the word stride to mean a single step.
Does a longer stride make you faster?
Partly, but overstriding wastes energy. Most runners speed up best by slightly increasing cadence (steps per minute) rather than reaching further with each step.
Sources
- Hatano Y. Use of the pedometer for promoting daily walking exercise. ICHPER. 1993;29:4–8.
- Tudor-Locke C, et al. How many steps/day are enough? International Journal of Behavioral Nutrition and Physical Activity. 2011;8:79.
For general information for healthy adults. It is not medical advice; talk to a doctor before starting a new exercise or diet plan if you have a health condition.