We all strike our feet on the ground to different rhythms and at varying distances from the body.
In fact, the way we walk or run is unique to each individual, just like our fingerprints.
Two people can walk the same distance at the same pace but their step counts can be vastly different.
This is due to stride length, which is influenced by leg length rather than overall height alone, though total height and leg length are closely related.
Many people don’t know the difference between a step and a stride because the two terms are used interchangeably in everyday conversation, even though they have distinct biomechanical definitions.
A step is a physical movement made by lifting one foot and setting it down in a new position on the ground.
Stride, on the other hand, is the distance covered in one complete walking cycle: from the moment your right foot hits the ground to the moment the same foot hits the ground again i.e. two steps.
Basically, step length is half of stride length.
The commonly used calculation is that the length of one step roughly equals 41-43% of the individual’s height.
So, if you’re 175cm like me, your step length should be between 62.5cm and 75.2cm.
Fitness trackers and pedometers rely on an estimated stride length to convert raw step counts into distance and energy expenditure.
An inconsistent stride length increases the metabolic cost of walking (the amount of energy your body uses to move), whereas a steady stride makes energy burn more predictable.
Taller people naturally have longer legs, which can lead to longer steps and strides.
However, shorter legs can be an advantage as these individuals can increase their step rate more easily than those with long legs because they have a lower moment of inertia i.e. less mass needs to be swung back and forth with each step.
While longer legs provide a greater potential stride length per single step, they require more energy and force to accelerate.
Hence, shorter individuals often take more steps to cover the same distance, which can increase overall energy expenditure during steady-state walking.
Tall or short, when you speed up, you take bigger, longer steps and when you slow down, the steps are shorter – this is an automatic biomechanical adjustment.
At a leisurely pace, your steps might be 20% shorter than at a brisk pace.
Research consistently shows that stride length typically decreases by about 10% to 16% when we are in our 80s (if we live that long) compared to when we are in our youth (20s), primarily due to natural changes in muscle strength, joint flexibility and balance as we age.
Seniors tend to take shorter, more cautious steps due to the fear of falling.
You shouldn’t be deliberately changing your stride length to keep up with your taller counterparts.
This is called overstriding where your foot lands too far in front of your body’s centre of gravity instead of directly under your hips.
Besides increasing the shock and load absorbed by your joints, especially the knees, hips and lower legs, overstriding actually slows you down.
When your foot lands too far in front, it acts as a physical brake on your forward momentum.
And every time you brake, your body has to use extra energy to push back up to speed with the next step.
So, stick to what is comfortable.
If you’ve noticed your stride getting shorter over time, the best response isn’t to consciously take bigger steps but to address the underlying cause, whether it’s muscle weakness, joint stiffness or something that warrants advice from a healthcare professional.
Revathi Murugappan is a certified fitness trainer who tries to battle gravity and continues to dance to express herself artistically and nourish her soul. For more information, email starhealth@thestar.com.my. The information contained in this column is for general educational purposes only. Neither The Star nor the author gives any warranty on accuracy, completeness, functionality, usefulness or other assurances as to such information. The Star and the author disclaim all responsibility for any losses, damage to property or personal injury suffered directly or indirectly from reliance on such information.
