Cadence & Stride Length Calculator Formula
Understand the math behind the cadence & stride length calculator. Each variable explained with a worked example.
Formulas Used
Stride Length
stride_ft = round(stride_length_ft * 100) / 100Stride Length
stride_m = round(stride_length_ft * 0.3048 * 100) / 100Steps per Mile
steps_per_mile = round(5280 / stride_length_ft)Steps per Kilometer
steps_per_km = round(3280.84 / stride_length_ft)Variables
| Variable | Description | Default |
|---|---|---|
cadence_spm | Cadence(steps/min) | 170 |
speed_mph | Running Speed(mph) | 6 |
speed_ft_per_min | Derived value= speed_mph * 5280 / 60 | calculated |
stride_length_ft | Derived value= speed_ft_per_min / cadence_spm | calculated |
How It Works
How Cadence and Stride Length Relate
Speed equals cadence multiplied by stride length.
Formula
Stride Length = Speed / Cadence
Convert speed to feet per minute first: Speed (ft/min) = mph x 5280 / 60
Optimal Cadence
Elite runners typically have a cadence of 180+ steps per minute. Increasing cadence (with shorter strides) often improves efficiency and reduces injury risk compared to overstriding.
Worked Example
Running at 6 mph with a cadence of 170 steps per minute.
- 01Speed in ft/min = 6 * 5280 / 60 = 528 ft/min
- 02Stride length = 528 / 170 = 3.11 ft
- 03Stride length in meters = 3.11 * 0.3048 = 0.95 m
- 04Steps per mile = 5280 / 3.11 = 1,699 steps
Frequently Asked Questions
What is the ideal running cadence?
Most running coaches recommend 170-180 steps per minute. Higher cadence generally reduces impact forces and injury risk.
Should I increase cadence or stride length to run faster?
Both contribute to speed, but increasing cadence by 5-10% is usually safer and more efficient than lengthening your stride.
How do I measure my cadence?
Count your steps for 30 seconds and multiply by 2. Most GPS watches and running apps also measure cadence automatically.
Ready to run the numbers?
Open Cadence & Stride Length Calculator