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Step Length & Cadence Calculator
Estimate your average stride length and steps per minute based on height, speed, and overall pace.
Biomechanics of Cadence and Stride Length
Running velocity is a product of **Stride Length** and **Cadence (spm)**. Over-striding (taking strides that are too long) causes a braking force on each foot strike, leading to higher shin and knee strain. Increasing cadence to roughly 170-180 steps per minute helps bring your footstrike directly under your center of mass.
Frequently Asked Questions
A step is the distance between one foot landing and the other. A stride is a complete cycle (distance between consecutive landings of the same foot).
Utilize a metronome app set to your target cadence (e.g. 175 bpm) while running to sync your step frequency.