You may be using a pedometer or fitness tracker to measure the number of steps you take a day. However, your tracker may not be accurately recording your distance. That’s because it may use a default setting for your stride length.
What is Stride Length?
Your stride length measures the distance your heel of one foot to the next time that same foot strikes down. This differs from step length, which is the distance from the heel of one foot to the heel of the second foot when taking a step.
A common mistake when setting up your fitness tracker or pedometer is setting your stride length as your step length. As a result, your total distance could be half what it actually is. However, you must pay attention to your pedometer or fitness tracker settings and instructions since some devices use step length while others use stride length.
How To Measure Stride Length
There are many ways to determine your stride length for walking and running. Here are four different ways you can measure it.
Wet Foot Walk Method
- Find or create a puddle of water on a sidewalk or street. Make sure there is enough room to walk a few steps to get up to your natural speed before and after reaching the puddle.
- Start walking at your natural pace and walk through the water. Continue walking at your natural pace for several more steps.
- Measure the distance from the heel of your left footprint to the heel of your next left footprint. Measure several steps and average the numbers to get your stride length in inches (or centimeters).
Short Walk Method
- Go to a measured smaller space like a hallway, gym, or large room where you can measure a short distance, such as 20 to 100 feet or 10 to 30 meters.
- Get up to speed in your natural walk before the start line. Then, count your steps when you hit the start line and stop when you hit the finish line of your measured space.
- Convert your measured space from feet (or meters) to inches (or centimeters). Then, divide the number of inches (or centimeters) of your space with the number of steps you took.
- You have your step length. To get your stride length, multiply your step length by 2.
Long Walk Method
The long walk test is done the same way as the short walk test. The difference is how far you walk. Longer walks tend to be more accurate when figuring out your stride length. For example, you can use a football field. An American football field is 300 feet from goal post to goal post. However, FIFA and international football (soccer) field rules vary between 90 and 120 meters.
Another option is to walk on a regulated track at a school or gym. However, tracks can be 1/4 mile (1,320 feet) or 400 meters (1,308 feet). Regardless, walk in the inside lane only when counting your steps. Then, divide your total steps by the distance in inches. That will give you your step length. To get your stride length, multiply your step length by 2.
GPS Walk Method
The Global Positioning System can provide an accurate location almost anywhere on Earth. Most smartphones have GPS or an equivalent service available. However, the distance could vary up to 10% since your phone may have trouble connecting to the system, depending on where you are. Regardless, this method is still useful for estimating your stride length.
- Use an app that can measure distance using GPS.
- Determine how far you will walk for your test—for example, 1/2 mile or 1 kilometer.
- Begin to walk while counting your steps until you reach your distance goal.
- Convert your distance into inches or centimeters.
- Divide your total distance into your total steps to get your step length.
- To get your stride length, multiply your step length by 2.
Stride Length by Height
This method calculates an average stride length from your height. In fact, many pedometers and fitness trackers determine your stride length in this way. As a result, you may have to manually update your device’s settings if the default stride length is different from yours.
Generally, women can multiply their height in inches by 0.413 and men by 0.415 to estimate stride length. To convert your height in centimeters to inches, multiply your height in centimeters by 0.393.
The Takeaway
When setting up your exercise goals, you may want to measure your distance accurately based on the number of steps you take. Calculating your stride length and updating your pedometer or fitness tracker can more accurately record your distance.
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Disclaimer: No content on this site should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.
