If you’re wondering what stride length should i use on an elliptical, you’re asking the right question. Getting this setting correct is one of the most important steps for a comfortable and effective workout. The wrong stride can lead to inefficiency or even discomfort, but the right one makes everything feel smooth.
This guide will help you find your perfect fit. We’ll cover how to measure, adjust, and test different settings for your body and goals.
What Stride Length Should I Use On An Elliptical
There is no single perfect number for everyone. Your ideal elliptical stride length depends primarily on your height. It’s the distance between the frontmost and rearmost points of the pedal path, measured in inches.
A longer stride allows for a more running-like motion. A shorter stride feels more like a brisk walk. The goal is to match your natural gait.
How Your Height Determines Stride Length
Most experts agree on general ranges based on height. Use this as your starting point:
- Under 5’3″: Look for a machine with a stride length of 16 to 18 inches.
- 5’3″ to 5’7″: A stride of 18 to 20 inches is usually a good fit.
- 5’8″ to 6’0″: You’ll likely need 20 to 22 inches for a comfortable motion.
- Over 6’0″: Opt for the longest strides available, 22 inches or more. Many home ellipticals max out at 20 inches, which may feel cramped for taller users.
Fixed vs. Adjustable Stride Machines
Not all ellipticals let you change the stride. Home models often have a fixed stride, so choosing the right machine from the start is crucial. Commercial gym ellipticals more commonly feature adjustable stride length, sometimes through manual settings or even automatically based on your speed.
If you’re buying for home, test different models if possible. Your legs should never feel overly compressed or overextended at any point in the ellipse.
The Role of Inseam Measurement
For a more precise fit than height alone, consider your inseam. This is the length from your crotch to the floor. Someone with longer legs for their height will need a longer stride.
You can estimate your ideal stride by multiplying your inseam by 0.25. For example, a 32-inch inseam suggests a starting stride of about 20 inches. This is just a guideline, but a helpful one.
How to Find and Adjust Your Stride Length
Once you know your target range, it’s time to get on the machine and fine-tune. Follow these steps to dial it in perfectly.
Step 1: The Natural Stance Test
Stand on the pedals while holding the stationary handles. Place your feet in the center of the pedals. Your feet should lie flat without your heels or toes lifting off.
Step 2: The Motion Check
Begin moving slowly, without holding onto the moving handles. Pay close attention to the feel of the motion.
- Do your hips rock side to side? The stride is probably to long.
- Do your knees feel jammed up near your chest at the top of the stroke? The stride is to short.
- Is there a gentle, natural bend in your knee throughout the cycle? This is a good sign.
Step 3: Listen to Your Body
Discomfort is a clear signal. A sharp pain in the knees, ankles, or hips means the alignment is wrong. A feeling of “reaching” too far or a cramped, choppy stride also indicates a poor fit.
Adjust if you can, or try a different machine. It shouldn’t feel like a struggle just to move through the motion.
Why the Correct Stride Length Matters
Using the right setting isn’t just about comfort—it impacts your entire workout quality and safety.
For Workout Effectiveness
A proper stride engages the correct muscle groups—your glutes, hamstrings, quads, and calves—through a full range of motion. If the stride is to short, you’ll mostly work your quads. To long, and you may strain your hip flexors.
An efficient stride also allows you to maintain a higher speed and resistance comfortably, burning more calories and improving cardiovascular fitness.
For Injury Prevention
An improper stride puts stress on your joints. A short stride increases knee flexion, potentially aggravating the knees. An overly long stride can hyperextend the knee or strain the lower back.
The right setting promotes a neutral spine and aligned joints, making your workout sustainable long-term.
For Long-Term Comfort
You’re more likely to use the elliptical consistently if it feels good. A machine that fits you well is enjoyable, reducing workout boredom and helping you stick with your fitness routine.
Advanced Tips for Different Workout Goals
Once you’ve found your basic setting, you can make small tweaks based on what you want to achieve.
For Building Lower Body Strength
Try setting the stride slightly longer than your natural gait and increase the resistance. This emphasizes the glutes and hamstrings, simulating a hill climb. Focus on driving through your heels.
For High-Intensity Cardio (HIIT)
Stick with your most natural, comfortable stride length. This allows you to achieve and maintain high speeds safely during intervals without compromising your form. Efficiency is key here.
For Low-Impact Recovery
A moderate, comfortable stride with low resistance is perfect. The goal is gentle movement to promote blood flow without any joint stress. Don’t overstride; keep it easy and smooth.
Common Elliptical Stride Mistakes to Avoid
- Assuming “Longer is Better”: Maxing out the stride length can throw off your biomechanics. Stick to what matches your body.
- Not Adjusting When Others Use It: If you share the machine at home, always check the setting before you start. It takes just a second.
- Ignoring Foot Placement: Keep your feet flat and centered on the pedals. Letting your heels lift changes the effective stride and can cause calf strain.
- Forgetting About Resistance: Very high resistance can make even a correct stride feel difficult. If it feels wrong, try lowering the resistance first to isolate the issue.
FAQ: Your Stride Length Questions Answered
What if my elliptical doesn’t have my ideal stride length?
If you’re between sizes or your home machine has a fixed stride, focus on foot placement. On a slightly short stride, don’t push your toes forward. On a slightly long stride, concentrate on keeping a slight knee bend and avoid locking out.
Can I change my stride during a workout?
On adjustable models, it’s fine to change it slightly to target different muscles or break up monotony. But for the bulk of your session, use your primary, most natural setting for safety.
Does stride length affect calorie burn?
Indirectly, yes. The correct stride lets you work harder with better form, leading to higher calorie expenditure. An inefficient stride limits your potential intensity.
Is a 20-inch stride good for most people?
20 inches is often marketed as a universal fit. It works reasonably well for people of average height (around 5’5″ to 5’10”). However, it may not be optimal for those significantly shorter or taller.
How does stride relate to pedal spacing (Q-factor)?
Pedal spacing is the width between pedals. A narrow spacing with a correct stride feels most natural, like walking on a line. A wide spacing can make your gait feel awkward even if the stride length is right, potentially affecting hips and knees.
Finding your ideal elliptical stride length is a simple process that makes a huge difference. Start with your height, do the motion test, and listen to your body’s feedback. With the right setting, your workouts will feel better and yield better results.