Whether you’re in the market for a new pair of running shoes or just starting to train for a race, you should know how fast you’re actually going, including your running pace . There are a few different ways to measure speed, and most people use simple calculation methods to determine their running speed, but measuring your speed by running is one of the most reliable methods. To measure speed, you need to know how fast you’re going, which is calculated by your stride length. You can calculate your stride length by calculating your stride frequency. Stride frequency is how many steps you take in one minute. Calculation can also be done using distance in kilometres and time, and understanding these values is important for tracking progress. Next, you can calculate your speed in miles per hour by multiplying your stride length by your stride frequency, or in kilometres per hour, depending on the values you want to track.
How to calculate stride length
The two most common ways to measure a runner’s speed are by the pace and by the stride length. Pace is the number of steps the runner takes per minute. Stride length is the distance that the runner’s foot travels in one step. To calculate stride length, you would take the runner’s height and multiply that by their stride length. Once you have found the runner’s stride length, you can use the chart below to find the pace. Knowing your specific distance is important for accurate pace calculation, but other factors can also influence this . You can also compare your pace values to those from different runs or to other runners to evaluate your progress. Keep in mind that your pace may vary depending on the type of run, such as long runs, tempo runs, or other different runs.
Steps per minute
Steps per minute is the best way to measure a runner’s speed. Steps per minute can also be tracked during walking sessions to measure walking speed. It is the most accurate way to measure running speed, but it is not the only way; sometimes, a slower method can be effective . By measuring the distance of a runner’s strides, you can get a more accurate measurement of their speed. Structured running sessions, such as intervals or tempo runs, may require different measurement approaches. However, this method is more time-consuming and difficult to calculate. It’s also recommended that you use a stopwatch to measure the runner’s speed. This is the least accurate way to measure a runner’s speed, but it is the easiest to calculate. You can also use these methods to analyze how far you ran in previous workouts. Finally, you can use a treadmill to measure the runner’s speed. This is the most accurate way to measure a runner’s speed, but it is the most difficult to calculate, and the effort required to use each method may vary depending on the runner's experience and the type of session.
Stride length = Steps per minute x Stride Frequency
The best way to measure a runner’s speed is to use the stride length and stride frequency, as accurate values for both stride length and frequency are essential for a reliable calculation. The stride length is the distance each foot travels in one stride. The stride frequency is the number of strides per minute. The calculation of speed depends on these two values. The stride length is the easiest measurement to use as it is the only one that is constant. However, you will need to know the stride frequency in order to get a good estimate of the speed of the runner. Maintaining a sustained stride frequency can help runners keep a consistent speed during longer runs and improve speed effectively .
Miles per hour = Stride length x Stride Frequency
When you are running, you want to find out how fast you are going. This is a crucial factor in long distance running, especially if you have to go a bit slower . There are a few ways to measure a runner’s speed. One way is to count the number of strides in one minute. However, this can be a difficult task for someone who is running in the dark or who is running on an uneven surface.
Another way to measure a runner’s speed is to count the number of strides in one minute and multiply the number of strides by the runner’s stride frequency. This is a more accurate way to measure a runner’s speed, for example, by using specific metrics . The stride frequency is the number of steps taken in one minute.
For example, if a runner takes 100 strides in one minute, his stride frequency is 100 steps. Knowing your speed in miles per hour can help you estimate how many hours it will take to complete a specific distance, such as a race. Reaching a certain point in your training can also influence your speed on a given day, as factors like fatigue, rest, and external conditions can affect your performance.
Find out average time for 100m sprint
Adequate rest, easy running, and running at a conversational pace are important for recovery and building endurance. Consistent training throughout the week helps boost the cardiovascular system, increases confidence, and improves how a run feels, all of which contribute to better performance and the ability to complete your runs more efficiently.
Using Technology to Improve Performance
I deeply believe that modern technology has become a wonderful gift for runners who are passionate about nurturing their performance and embracing their journey. Tools like running pace calculators, GPS watches, and mobile apps offer runners such meaningful, real-time insights into their running pace, distance, and heart rate - truly empowering them to understand their bodies better. For anyone lovingly preparing for a half marathon or marathon, I find that using a running pace calculator can be incredibly supportive in discovering the ideal pace per mile needed to achieve a cherished finish time. This gentle approach allows runners to set realistic, heartfelt goals and thoughtfully adjust their training plans to honor their desired performance across different distances.
For instance, a runner tenderly preparing for a half marathon might find deep value in using a pace calculator to understand the mile pace they need to maintain with compassion throughout the entire distance. By knowing their ideal pace, they can nurture their training runs to include tempo runs at a tempo pace that feels faster than their easy pace but remains gentler than an all-out sprint, taking into account the intensity of the workou . I'm passionate about how tempo runs can be especially nourishing for boosting running speed and building endurance, helping runners sustain a higher speed over longer distances with grace. A pace calculator can also lovingly help identify the right tempo pace, ensuring that each workout is tailored with care to the runner's current ability and personal goals.
Technology also makes it so much easier to track progress and make gentle adjustments along the way. GPS watches and running apps can provide instant, supportive feedback on pace, distance, and heart rate, allowing runners to maintain a steady pace while avoiding the common tendency to start too enthusiastically or too cautiously, depending on their effort level . This is particularly nurturing during races or long training runs, where mindful pacing can make the beautiful difference between a strong finish and experiencing burnout in the second half.
To further enhance speed and efficiency in a holistic way, runners can focus on increasing their cadence, or the number of steps taken per minute - truly listening to their body's natural rhythm. Drills like high-knees and leg swings, combined with thoughtful strength training, can help build the muscles needed to maintain a good running pace over longer distances with confidence. By regularly and lovingly tracking these metrics, runners can witness how their performance blossoms over time and make informed, compassionate decisions about their training journey.
I always encourage runners to remember that other precious factors, such as course terrain, weather conditions, and overall fitness level, can naturally impact running pace. For instance, running on a hilly course or in warm weather may require a more gentle pace, while a flat, cool course can beautifully support runners in maintaining a faster pace per mile. By using technology to mindfully monitor these variables and adjust with self-compassion, runners can optimize their training and race-day strategies for a marathon in harmony with their body's needs.
Finally, I deeply believe that incorporating proper warm-ups and cool-downs into every session is absolutely essential for preventing injuries and supporting loving recovery. A good warm-up gently increases blood flow to the muscles, preparing the body with care for higher intensity efforts, while a thoughtful cool-down helps reduce muscle soreness and nurtures recovery. By embracing the beautiful combination of technology, structured training, and wise recovery techniques, runners can confidently progress toward their heartfelt goals—whether that's completing a marathon, setting a new personal best, or simply savoring the wonderful feeling of a strong, steady run.
