Running Cadence & Stride Length Calculator
THE DRYDEN / RUNNING TOOLS EVERY STRIDE COUNTS
CADENCE & STRIDE CALCULATOR
Steps per minute.
Metres per stride.
Work out your stride length from your pace and cadence, and see how cadence and stride combine to make your speed.
Want to run faster? See the race times your current pace predicts.
Race time predictorBEHIND YOUR NUMBER
A little understanding
goes a long way.
What is cadence?
Cadence is the number of steps you take per minute. Most recreational runners run at 150–175 steps per minute; elite runners often run at 175–190.
Should I change my cadence?
Raising cadence by 5–10% can reduce impact on the knees and hips for runners who overstride. Change it gradually, using a metronome or watch alert.
Is this calculator for me?
It suits anyone who runs, from beginners to club runners. Results are estimates based on standard formulas. Heat, hills, wind and how you feel on the day all change real performance.
YOUR RUN. A CLEARER PLAN.Calculations happen on your device.