What is stride frequency?

Stride frequency is the number of complete stride cycles per second (measured in Hz). One stride cycle is from one foot landing to the same foot landing again. It relates to cadence: cadence (spm) = stride frequency x 60 x 2.

How does speed relate to stride frequency and length?

Running speed equals stride length multiplied by stride frequency. Faster runners increase both, but tend to rely more on stride length at lower speeds and stride frequency at higher speeds.

What is flight time in running?

Flight time is the airborne phase of each stride when neither foot is on the ground. Faster runners typically have longer flight times relative to contact time. Elite sprinters may have flight-to-contact ratios above 2.0.

What is an ideal flight-to-contact ratio?

For distance runners, a ratio of 0.8-1.2 is typical. Elite distance runners tend to have ratios closer to 1.0-1.3. Sprinters may achieve 1.5-2.5. A higher ratio generally indicates better running economy at speed.

RunCalcs

Stride Frequency Calculator — Strides per Second

Calculate stride frequency and its relationship to speed and stride length.

Running Speed

Stride Length

How We Calculate This

Stride Frequency Calculation

The fundamental relationship between speed, stride length and stride frequency:

Speed (m/s) = Stride Length (m) x Stride Frequency (Hz)

Stride Frequency = Speed / Stride Length

Cadence (spm) = Stride Frequency x 120 (2 steps per stride)

Contact and flight times are estimated from stride frequency and running speed, with faster speeds producing proportionally more flight time.

Frequently Asked Questions

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Last updated: February 2026

All calculations are estimates. Always consult a coach or medical professional for personalised training advice.