Running mechanics tool
Estimate step length from pace and cadence
Enter your running pace and total cadence counting both feet in steps per minute (SPM). The answer reports the average distance per step and per full two-step stride.
Cadence, step length and speed
Cadence measures total steps per minute. Average step length (m) = meters per minute ÷ steps per minute. A full stride (same foot to same foot) includes two steps.
Example: 8:00/mile at 180 SPM
At an 8:00 mile, 1609.344 meters divided by eight minutes gives 201.168 meters per minute. Divide by 180 steps per minute for 1.118 m per step, or 2.235 m per two-step stride.
How to count your cadence
Count all foot contacts in 30 seconds and multiply by two. If counting only one foot, multiply that 30-second count by four. Count on a steady section of the run.
Is a specific cadence best?
No universally correct steps-per-minute figure applies to all runners. Cadence varies with pace, height, running mechanics and terrain. This calculator isn't an instruction to change your gait or a medical recommendation.