Average Walking Stride Length: Everything You Need To Know

The average walking stride length for an individual typically ranges from 2.1 to 2.5 feet, equating to about 2,000 steps per mile and nearly 5 miles for 10,000 steps.

Ever think about your walk? I mean, really think about it. It’s not just one foot in front of the other; it’s a complex dance of mechanics and rhythm, central to which is your stride length.

This seemingly mundane aspect of our daily movement holds the key to understanding much about our health and fitness.

Consider this: the way you walk can say a lot about your health. Your stride length, in particular, is not just a measure of distance; it’s a marker of your body’s efficiency and condition.

A systematic review published in Sports Health found that increased stride rate (reduced stride length) decreased center of mass vertical excursion, ground reaction force, shock attenuation, and energy absorbed at the hip, knee, and ankle joints, significantly reducing the risk of running injuries. (1)

In this article, we understand the meaning of stride length, delve into the average stride length for males and females of varying heights, how to measure stride lengths, factors affecting the stride length, and much more.

Average Walking Stride Length For Men and Women

Males and females of the same height usually have the same stride length, but it can vary marginally depending on the difference in gait and biomechanics.

Here is how to calculate the stride length:

• Males: Height in inches multiplied by 0.415 equals stride length
• Females: Height in inches multiplied by 0.413 equals stride length

Most pedometers and fitness trackers use this formula to ascertain an individual’s stride length.

Height	Women’s Stride (inches)	Men’s Stride (inches)
5 ft. 0 in.	24.8	24.9
5 ft. 1 in.	25.2	25.3
5 ft. 2 in.	25.6	25.7
5 ft. 3 in.	26.0	26.1
5 ft. 4 in.	26.4	26.*6
5 ft. 5 in.	26.8	27.0
5 ft. 6 in.	27.3	27.4
5 ft. 7 in.	27.7	27.8
5 ft. 8 in.	28.1	28.2
5 ft. 9 in.	28.5	28.6
5 ft. 10 in.	28.9	29.1
5 ft. 11 in.	29.3	29.5
6 ft. 0 in.	29.7	29.9
6 ft. 1 in.	30.1	30.3
6 ft. 2 in.	31.6	30.7
6 ft. 3 in.	31.0	31.1
6 ft. 4 in.	31.4	31.5
6 ft. 5 in.	31.8	32.0

What is Stride Length?

Stride length is the distance covered in one full stride, which includes two steps — one with your right foot and one with your left.

Most people make the mistake of confusing stride length with step length.

Step length is just half the stride — the distance from the heel of one foot to the heel of the next foot as you walk.

Each step is a symphony of muscles, bones, and joints working in harmony. At the heart of this symphony is your stride length, setting the tempo and rhythm of your walk.

Measuring Your Average Walking Stride Length

There are multiple ways of measuring your stride length, but I will share the easiest and the most convenient.

You will need a tape measure, masking tape, and a big enough area where you can walk uninterrupted for 25 feet.

Here is how to do it:

1. Measure and mark a specific distance, like 20 feet, using a masking tape.
2. Place your toes at the edge of one of the tapes. This will be your starting mark.
3. The first step you take is step one.
4. Walk normally for 20 feet and count the number of steps you take.

In this method, to determine your stride length, divide the number of steps you took by two and then divide that number into the measured distance.

For example, if you took 14 steps to cover the 20-foot distance, you must divide 7 (14/2) by

20 to arrive at your stride length, which will be 2.85 feet (34.2 inches) in this case.

Repeat this process three to five times to get a more reliable average.

Tools and Technologies

You could also measure your walking stride length using pedometers, smartwatches, and apps on your smartphone.

iPhone users can access their stride length data in the Health app. Fire up the Health app, open the ‘Summary,’ and edit the ‘Favorites’ to include the stride length.

You’ll find the ‘Stride Length’ data under the ‘Step Length’ section. Changing your height in the Health app can also change this data. Furthermore, you can add data to the app to adjust it manually.

Most fitness trackers, including Garmin and Fitbit, will give you your stride length data. Read through the user guides to learn where to find it.

Now that you know the average stride length and how to measure it, compare your results with the benchmark for your gender and height group.

Remember, this comparison is only to assess how you stack up against your peers. Consulting a healthcare professional can be a good idea if you find a significant discrepancy, as it can be a sign of an underlying health issue.

Factors Affecting Average Walking Stride Length

The average walking stride length for each individual can vary depending on multiple factors, including:

Age

Stride length changes with age. Adults generally have a bigger stride length than adolescents. Conversely, the strength length decreases as an individual ages.

According to a British Journal of Sports Medicine study, “Significant declines for men with aging were found for mean stride length (from 2.4 m at age 40–49 to 2.0 m at age 60+), velocity, and non‐stance time, whereas stride period changed little.” (2)

Height

An individual’s height is one of the biggest factors influencing their stride length. It’s no surprise taller individuals generally have longer strides. Height is one of the factors that causes stride length to change in the early years.

Gender

Although marginal, men usually have longer strides than women because of the differences in body structure, height, and gait. However, this is highly individualistic and can change from person to person. 

Fitness Level

Fitness level is another major factor affecting an individual’s stride length. Athletes, especially those in disciplines like sprinting or long-distance running, often develop a longer stride through training.

Biomechanical Factors

Your genetics and biomechanics also dictate your stride length. The longer your legs, the longer your stride. Besides the leg length, strength and leg flexibility are just as important to achieve an optimal stride length.

Environmental Influences 

The terrain can play a crucial role in setting your stride length. For example, walking uphill is more challenging than walking on a flat surface. The uphill terrain can significantly shorten your walking stride length.

Finally, be mindful of your footwear while measuring your stride length. Walking in flip-flops generally leads to smaller strides than walking in running shoes. The right footwear also provides support and flexibility, which can optimize your stride length.

Optimizing Your Average Walking Stride Length for Better Health

There are multiple ways to improve your stride length.

Shorter stride lengths are usually the result of a lack of mobility, flexibility, and balance.

Incorporate yoga, pilates, or stretching routines into your exercise regimen to improve your lower body pliability and strength.

Performing unilateral exercises can also fix strength and muscle imbalances, which could lead to shorter strides.

I recommend dedicating 30 to 45 minutes to flexibility and mobility routines each day. If you cannot do this in a single workout, allocate 15-20 minutes for stretching in the morning and another session in the evening before you hit the bed.

Stretching before bed can also relax your body, which can improve your sleep and boost recovery.

A randomized controlled trial published in the Journal of Physiotherapy found that “Nightly stretching before going to sleep reduces the frequency and severity of nocturnal leg cramps in older adults.” (3)

Tips To Improve Your Average Walking Stride Length

Here are a few tips to boost your stride length:

• Improve Your Posture: A poor posture, which could involve a hunched back or rounded shoulders, can impact your gait and result in shorter stride length. Maintaining a good body posture should be one of your top priorities to boost your stride length.
• Pace: Walking at a slower pace can lead to smaller stride lengths. Not only will walking faster help you achieve a bigger stride length, but it will also boost the distance covered, which has a direct correlation with the number of calories burned.

Improving walking stride length is easier said than done. Fixing your mobility, flexibility, posture, and walking pace can take a long time and requires patience, persistence, and dedication.

Don’t expect to see an improvement in your average walking stride length overnight. It can take weeks, if not months, before you begin noticing any improvements.

Remember, doing too much too soon can lead to overuse injuries.

Most people tend to take bigger strides while trying to boost their walking stride length. However, this can strain the posterior leg muscles and lead to hamstring strains, pulls, and tears.

Common Myths and Misconceptions — Average Walking Stride Length

As a personal trainer, I’m one of the first people to hear about myths and fads. Crunches lead to flat abs; creatine is a drug; you name it, I’ve heard them all.

Here are two of the most common average walking stride length myths:

Longer Strides Equal Better Workouts

This is one of the most common misconceptions among beginner runners. They believe taking longer strides will improve their pace, resulting in better running time.

A review published in Medicine and Science in Sports and Exercise found that runners who exhibit relatively large and rapid impact forces while running are at an increased risk of developing an overuse injury of the lower extremity. (4)

To improve your running or walking performance, you must focus on using shorter strides and making contact with the ground under your body.

Striking the ground in front of the body places undue stress on the lower body joints, increasing injury risk. 

Stride Length is Solely Determined by Leg Length

Some people believe that leg length automatically means a longer stride.

Although leg length is a vital factor in determining the stride length, it’s not the only factor.

Interestingly enough, my wife is two inches shorter than me and has a bigger stride length than mine. I really have to put in an effort to keep up with her. It gets so much worse when we’re running late for something. I’m low-key jogging while she’s brisk walking.

An individual’s walking speed, gait, and lower body strength and flexibility significantly influence their stride length.

Conclusion

Knowing your walking stride length can help determine how many steps you must take to cover a particular distance. It can also be a crucial indicator for assessing your overall health and well-being.

Use the average walking stride length chart laid out in this article to compare how you stack up against your peers. A minor difference is usually inconsequential. However, you must consult a healthcare professional if your stride lengths are two to three inches shorter than that typical of your peer age and gender group.

References

1. Schubert AG, Kempf J, Heiderscheit BC. Influence of stride frequency and length on running mechanics: a systematic review. Sports Health. 2014 May;6(3):210-7. doi: 10.1177/1941738113508544. PMID: 24790690; PMCID: PMC4000471.
2. Conoboy, P., & Dyson, R. (2006). Effect of aging on the stride pattern of veteran marathon runners. British Journal of Sports Medicine, 40(7), 601-604. https://doi.org/10.1136/bjsm.2006.026252
3. Hallegraeff JM, van der Schans CP, de Ruiter R, de Greef MH. Stretching before sleep reduces the frequency and severity of nocturnal leg cramps in older adults: a randomised trial. J Physiother. 2012;58(1):17-22. doi: 10.1016/S1836-9553(12)70068-1. PMID: 22341378.
4. Hreljac A. Impact and overuse injuries in runners. Med Sci Sports Exerc. 2004 May;36(5):845-9. doi: 10.1249/01.mss.0000126803.66636.dd. PMID: 15126720.

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