Often, runners and walkers get confused about the meaning of step distance and stride measurement. While they are somewhat similar, they are two different measurements.
So, for a runner or walker, which one is more important? Stride or step?
Both metrics are important when it comes to gait analysis. For those that don’t know, gait analysis is the study of someone’s walking and running motion (how they walk and run).
Generally, gait analysis is used for diagnosing injuries or preventing them from happening. Many coaches also use analysis of someone’s stride and step pattern to gather information about their technique, which helps improve performance and choose the correct shoes.
In this article, we compare the two terms together. We also explain why both measurements are vital and whether there are any accurate calculators available online. So, if you want to learn more about your step and stride, keep reading.
What is Stride Length?
What is Step Length?
So, now you are probably wondering about the difference between one-step and two-step measurement. Step span is the measurement of the distance covered in a single step.
The measurement is taken from the right toe to the left toe when both feet are on the ground. It can also be measured from the left toe to the right toe if you are interested in looking at the difference in step size.
What is the Difference Between Step Length vs Stride Length
Simple Ways to Measure Your Stride
There are many ways to measure your two-step distance. One of the easiest methods is using a tool like Runscribe. Runscribe can track your gait by using a small pod that connects to each shoe. Then each pod sends data back to its app, showing your stride frequency, movement span, and numerous other important measurements.
If you don’t have access to a tool like Runscribe, you can also measure it by hand below. However, this is relatively inaccurate when it comes to running.
- Start with both feet together.
- Move the left foot ahead of the right foot.
- Place a mark on the floor in front of the toe of the left foot.
- Then lift the right foot up and take a step past your left foot.
- This then means your right foot is on the ground, leading the left foot.
- Make a mark in front of the right foot’s toe, and measure between the two marks.
Another way to measure your stride is to get your gait analyzed on the treadmill. By doing so, the software used can help measure your motion via video. This will also help analyze whether your step cycle is too long.
It is important to realize your movement length will generally never be the same. Terrain, speed, and intensity can all play a part in how long your stride is. However, taking an average over time can help you make informed decisions about your technique or form.
The Right Way to Measure Step Distance
Measuring step size is much easier. Since it is only a single step, you can measure it by doing the following:
- Stand with two feet together.
- Make a mark in front of the left toe.
- Take your left foot and step forward.
- Make another mark in front of the left toe and measure the distance between both marks.
Just like we have discussed, this measurement can change often. Walking downhill, uphill, or off-road can all affect how far your steps are.
Other tools like pedometers can help you calculate how many steps you have taken. You can then use that data to work out how far each step was. However, if you are calculating this way, you are better off using a step calculator to determine the result.
If you don’t want to use a pedometer or a smartwatch to measure the length of your step, there are numerous online tools available.
However, if you want to calculate it manually, you can use the equation below:
- Women = height × 0.413 equals the length of your step.
- Men = height × 0.415 equals the length of your step.
Keep in mind, this is just an estimate, as the calculation is based on an average of 2.2 feet for females and 2.5 feet for males.
Alternatively, you can measure your stride per step by dividing the distance in feet by the number of steps you took. For example, if you took 15 steps to cover 20 feet, the step span would be 1.33 feet or 15.9 inches (40 cm).
| Metric | Definition | Typical Use | Average Length (Adults) | Tools to Measure |
|---|---|---|---|---|
| Step Distance | Distance from one foot to the other during a single step. | Walking, pedometer tracking, general fitness goals. | 60–80 cm (24–31 inches) | Pedometer, manual tape measurement. |
| Stride Measurement | Distance covered in a full gait cycle (two steps). | Running, gait analysis, performance improvement. | 120–160 cm (47–63 inches) | RunScribe, gait analysis software, video tools. |
Average Step vs Stride Measurement (cm)
Stride Length Calculator for Walkers & Runners
Luckily, for people that can’t afford a gait analysis or a tool like Runscribe, there is a stride calculator available. While it may not give you real-world data like Runscribe or Garmin, it can help you estimate your total movement by inputting your distance and how many steps you took.
One of the most popular online tools is the Omni Calculator. It provides an easy-to-use interface and plenty of instructions on how to measure your gait.
Alternatively, there are other calculators from Calculator Pro and Calcon Calculator.
