Average Walking Stride Length: What It Is, How to Measure It, and Why It Matters

Walking Is Ancient, But Stride Length Is the Modern Fitness Metric You’re Overlooking

Walking is one of the most accessible and effective forms of physical activity. But while many of us track steps per day, few consider the length of each stride—yet that’s where real insights lie. Understanding your average walking stride length helps you estimate distances more accurately, detect gait abnormalities, and even optimise calorie-burning efficiency.

Whether you’re setting fitness goals or recovering from an injury, knowing your stride length offers a more accurate view of your progress than step count alone.

Stride length is the distance between two successive heel strikes of the same foot. In simpler terms, it’s the length you cover when one foot hits the ground and then the same foot hits the ground again.

This is different from step length, which is the distance between alternating feet (from left to right foot, for example). A complete stride contains two steps.

Key Difference:

• Step length = distance from left foot to right foot
• Stride length = distance from left foot to left foot (or right to right)

Knowing the difference is crucial when calculating total distance or interpreting pedometer data, which often defaults to average step length.

For the General Population

According to the University of Wyoming, there are about 2,000 steps in a mile, making the average step length around 2.6 feet (31 inches). Since a stride consists of two steps, the average walking stride length is about 5.2 feet (62 inches).

For Shorter Individuals

Height significantly impacts stride. A person around 5 feet 2 inches tall may have an average step length closer to 18 inches, making their average stride roughly 36 inches.

Gender Differences

Data from the University of Oklahoma Health Sciences Center shows that:

• Average male stride length: 62 inches
• Average female stride length: 52 inches
• Step lengths are around 31 inches for men and 26 inches for women

These values serve as helpful benchmarks, but individual variations due to leg length, gait mechanics, and fitness level are common.

Tracking stride length helps you:

• Estimate walking distance accurately, especially if you’re not using GPS
• Understand calorie burn, since longer strides often require more energy
• Monitor gait patterns, which is critical in physical therapy and rehab
• Set and reach fitness goals, such as walking 5 km or hitting 10,000 steps

In fact, two people with identical step counts may walk completely different distances if their stride lengths differ.

You don’t need a gait lab to measure your stride. Here’s a quick method:

• Find a flat, straight path – A track or long hallway works well.
• Mark a starting point – Place your heel on the line.
• Walk naturally for 10 steps – Count each time your right foot hits the ground.
• Mark the end point – Where your right foot lands after the 10th step.
• Measure the total distance – Use a measuring tape.
• Divide by number of strides (5) – Since 10 steps = 5 full strides, divide total distance by 5 to find your average stride length.

Repeat 2–3 times for accuracy, then calculate the average.

Example: If you walk 280 inches in 10 steps, your stride length is 56 inches.

Knowing your stride length lets you estimate how far you walk using only your step count. Here’s how:

1. Use a pedometer, smartwatch, or fitness tracker to record your steps.
2. Multiply step count by stride length (in feet or inches).
3. Convert the total to miles or kilometers for a more relatable metric.

Example for a woman: If your stride length is 52 inches and you take 2,400 steps, that’s around one mile walked.

Example for a man: With a 62-inch stride, it takes about 2,100 steps to cover one mile.

Stride length is more than a fitness stat—it’s a clinical tool. Doctors and physiotherapists use stride and step length data to assess:

• Neurological conditions like Parkinson’s disease
• Orthopaedic issues like hip or knee osteoarthritis
• Post-surgical rehab progress after joint replacement surgeries

Abnormal stride patterns—shorter length, asymmetry, or irregular rhythm—can point to underlying health issues.

If your stride suddenly shortens or becomes uneven, it may be worth discussing with a healthcare provider.

Using average stride length for fitness tracking can lead to over- or underestimation of distance and calories burned. This matters for:

• Runners who use stride to improve pace
• Walkers aiming to hit step-based goals (e.g., 10,000 steps a day)
• Weight-loss tracking through walking routines

Some fitness apps allow users to manually input their stride length for more accurate data. Use your actual measurement rather than an average if possible.

Does stride length change with speed?

Yes. As you walk faster or break into a jog, your stride naturally lengthens. This is normal and even desirable for improved cardiovascular efficiency.

Does age affect stride length?

Aging can reduce stride length due to decreased joint mobility, muscle strength, or balance. Maintaining strength and flexibility helps preserve your natural gait.

Can stride length be trained?

To an extent, yes. Flexibility, strength training, and posture improvement can enhance stride efficiency. However, your natural leg length will still be the primary determinant.

Knowing your average walking stride length gives you a powerful fitness insight often overlooked in favour of raw step counts. It reveals not just how far you walk, but how efficiently you move. Whether you’re setting walking goals, training for a race, or managing a health condition, stride length is a simple but powerful number that bridges data and real-world progress.

So next time you lace up your shoes, remember—it’s not just the number of steps, but the length between them that counts.