How to use the running cadence, step length and pace calculator
- Choose what to find: pace, step length or cadence.
- Enter the other two values: cadence in steps per minute (each foot strike counts), step length in meters or feet, or pace as minutes and seconds per kilometer or mile.
- Pick the length unit and whether pace is per kilometer or per mile.
- Read the result, the speed in three units, and the table of step lengths needed at the same speed for other cadences.
Formula
speed (m/s) = cadence (steps per minute) x step length (m) / 60
pace per kilometer = 1000 / speed, in seconds
pace per mile = 1609.344 / speed, in seconds
step length = speed x 60 / cadence; cadence = speed x 60 / step length
Step length here is the distance covered by one step, from one foot strike to the next. A stride of two steps is twice as long.
180 steps per minute at 1.20 meters
180 x 1.20 / 60 = 3.6 m/s. That is 12.96 km/h or 8.05 mph. Pace per kilometer is 1000 / 3.6 = 277.8 seconds, shown as 4:38, and pace per mile is 1609.344 / 3.6 = 447.0 seconds, or 7:27. It takes 833 steps to cover a kilometer.
To run 5:00 per kilometer (3.333 m/s) at 170 steps per minute needs a step length of 3.333 x 60 / 170 = 1.176 m. At 8:00 per mile with a 1.0 m step the cadence is 1609.344 / 480 x 60 / 1.0 = 201.2 steps per minute. At the 5:00 pace, step length at 160, 180 and 200 steps per minute is 1.250, 1.111 and 1.000 m.
Three numbers, one relationship
Running speed is the product of how often you step and how far each step goes. If one rises with speed held fixed, the other falls. At 5:00 per kilometer, taking 10 more steps per minute shortens each step by about 0.06 m. That is simply arithmetic: it does not say which combination is better for any runner, and it does not account for effort, terrain or fatigue.
Use the pace calculator for finish times and splits, the race split pacing table generator to plan a race, and the VDOT training paces calculator for training paces. A related relationship for cycling is in the normalized power calculator.
Measuring your own numbers
Count steps over a minute on a flat stretch at a steady pace, or use a watch that reports cadence. Step length is the distance divided by steps over a measured stretch, for example 100 meters. Values change with speed, slope and tiredness, so measure at the pace you plan to use. This page offers general information and is not coaching or medical advice. Stop and rest if anything hurts.
Assumptions and limits
- Cadence counts every foot strike, left and right, in steps per minute.
- Step length is the distance of one step, not a two-step stride.
- Pace is an average over a steady stretch; accelerating or slowing changes the relationship.
- The values shown first are examples. Pace must be between 1:00 and 2:00:00 per unit.
Frequently asked questions
What is a good running cadence?
This page makes no claim about a best cadence. Cadence varies between runners and with speed. Use the tool to see how changing cadence affects the step length required at a fixed pace.
Is cadence steps or strides per minute?
Here it is steps, every foot strike. Some watches report strides, which count one foot only and are half the number of steps. Double a stride count before entering it.
How do I find my step length?
Run a measured distance such as 100 meters at an even pace and count your steps. Step length is the distance divided by the number of steps. Repeat at a few paces because it grows with speed.
Why does the table have a fixed set of cadences?
The table lists cadences from 150 to 200 in steps of 10, a range that covers most running, and shows the step length each needs at the speed you entered. Use the cadence field for other values.