Running Stride Length Explained

In brief: Stride length is the distance you cover from one footstrike to the next. Together with cadence it determines your speed. A longer stride is not automatically better, because overreaching in front of the body can cause braking and heavier landings.

What is stride length?

Stride length is how far you travel between footstrikes. Sometimes it refers to the gap between two strikes of the same foot, and sometimes between left and right; the key idea is the same. Your speed is simply your stride length multiplied by your cadence.

Why it matters

Stride length matters because it is one of the two levers for running faster, alongside cadence. But longer is not always better. Reaching the foot far out in front of the body often lands the heel ahead of your centre of mass, which brakes your momentum and increases impact.

How it is measured

Running watches estimate stride length from pace and cadence. You can also work it out by dividing your speed by your step rate. Tracking it helps you see whether you are gaining speed by stepping longer or by stepping more often.

What to look for

Aim for a stride that lands the foot close to underneath you rather than far ahead. Extra length is best gained through stronger push-off and good hip extension behind you, not by overreaching in front.

Stride length and your running kit at OD's

Shoe cushioning and flexibility affect how a stride feels at landing and push-off. The team in St Helens can explain how different shoes suit your stride, and we offer next-day delivery and free click and collect.