Walking & Running Cadence Calculator
Optimize your running technique. Calculate ideal stride length and cadence based on speed and height. Includes a built-in metronome for gait training.
Est. Stride Length
Target Cadence
About
Efficient running and walking mechanics rely heavily on cadence (steps per minute) and stride length. Over-striding is a common cause of injury among runners, leading to increased joint impact. This tool estimates your natural stride length based on anthropometric averages and calculates the necessary cadence to maintain a specific speed.
By synchronizing your movement to the calculated beat using the integrated Metronome Mode, you can train your neuromuscular system to maintain a consistent rhythm. This is particularly useful for runners aiming for the "golden standard" of 180 SPM, though individual optimal rates vary based on leg length and speed.
Formulas
The core relationship connects Speed (v), Cadence (f), and Stride Length (l):
To find the Cadence in steps per minute when speed is given in km/h and stride in meters, we perform unit conversions:
Reference Data
| Parameter | Value / Formula | Description |
|---|---|---|
| Est. Stride (Men) | H × 0.415 | Statistical stride length based on height. |
| Est. Stride (Women) | H × 0.413 | Statistical stride length based on height. |
| Cadence (SPM) | SpeedStride | Steps per minute required to hit speed. |
| Speed (m/min) | SPM × Stride | Velocity derived from frequency and length. |
| Golden Cadence | 170 - 180 spm | Common target range for efficient running. |