Long Jump Run Up Distance: How to Calculate

This calculator works out the total run-up distance you need for a long jump based on your approach speed and the number of strides you plan to take. You enter your maximum sprint speed (over a short distance) and your preferred stride count, and it returns the approximate distance from your starting mark to the take-off board. The result is a starting point for your approach, not a fixed rule—you will still need to adjust it to your own rhythm and consistency.

Formula

The basic formula used here is:

Run-up distance = (Approach speed × 0.85 × Number of strides × Stride length) / 10

Where:

• Approach speed (v) – your maximum horizontal speed in metres per second (m/s), usually measured over a 30–40 m sprint.
• Number of strides (s) – the number of steps you take from your start mark to the take-off board. Most jumpers use between 16 and 22 strides.
• Stride length (sl) – your average stride length in metres during the acceleration phase. This varies with height, leg length, and speed.
• 0.85 – a correction factor that accounts for the fact that you are not running at full speed from the very first stride. Early strides are shorter and slower.
• ÷10 – this adjusts the result to a realistic distance, because the raw product of speed, strides, and stride length overestimates the actual approach length.

This is a simplified model. Real-world run-up distances are also influenced by wind, track surface, fatigue, and the jumper’s ability to maintain speed while staying relaxed.

Worked Example

Using the default values from the calculator above:

• Approach speed = 9.5 m/s
• Number of strides = 18
• Stride length = 2.1 m

Plugging these into the formula:

Run-up distance = (9.5 × 0.85 × 18 × 2.1) / 10

First, multiply 9.5 × 0.85 = 8.075

Then, 8.075 × 18 = 145.35

Then, 145.35 × 2.1 = 305.235

Finally, 305.235 / 10 = 30.52 m

So the calculator gives a run-up distance of about 30.5 metres. This matches the headline output shown above. The approach time is then 30.5 / 9.5 = 3.21 seconds.

Why the Run-Up Distance Matters

The long jump run-up is the single most important part of the event. It determines your horizontal speed at take-off, which directly affects jump distance. A run-up that is too short means you are still accelerating when you hit the board. A run-up that is too long means you are decelerating or tensing up by the time you take off.

Most elite male jumpers use a run-up of about 40–45 metres, while elite women often use 35–40 metres. Beginners and younger athletes typically use shorter approaches of 15–25 metres because they cannot maintain speed over longer distances. The number of strides is more important than the total distance—jumpers count strides, not metres, so they can repeat the approach consistently.

How to Choose Your Stride Count

Your stride count is a personal choice based on your acceleration ability and your preferred rhythm. Here are some guidelines:

• 16–18 strides – common for high school athletes and those new to the event.
• 18–20 strides – typical for college and club-level jumpers.
• 20–22 strides – used by many elite jumpers who can accelerate for longer.

Start with a number that feels comfortable, then adjust. If you are consistently reaching the board with your speed still rising, add a stride or two. If you feel you are slowing down before take-off, reduce the count. The goal is to hit the board at or near maximum controllable speed.

Measuring Your Approach Speed and Stride Length

To use the calculator accurately, you need two measurements:

Approach speed: Sprint 30–40 metres with a flying start (i.e., start 10–15 metres before the timing zone) and record your time. Divide the distance by the time to get m/s. For example, if you cover 30 m in 3.2 s, your speed is 30 / 3.2 = 9.375 m/s.

Stride length: During a full-speed run, mark the distance between two consecutive steps (heel to heel) and average over several strides. A simple method is to run 10 strides from a standing start, measure the total distance, and divide by 10. But remember that early strides are shorter; the average over the whole approach is what matters.

If you do not know your stride length, a rough estimate is 1.2–1.4 times your height. A 1.80 m athlete might have a stride length around 2.2–2.5 m at full speed, but during the first few strides it is much shorter.

Common Mistakes and Adjustments

Many athletes make the same errors when setting up their run-up:

• Using full-speed stride length for all strides – early strides are shorter, so the total distance is less than a simple multiplication would suggest. The 0.85 factor helps correct for this.
• Ignoring the take-off board – the run-up distance is measured to the board, not to the pit. If you use a check mark before the board, account for that extra distance.
• Not adjusting for wind – a strong headwind slows you down; a tailwind speeds you up. You may need to move your start mark forward or backward slightly.
• Changing stride length unintentionally – if you are tired or nervous, your stride length changes. That is why consistency in training is so important.

After you calculate your theoretical distance, mark it on the track and practice. Move the start mark forward or back in small increments (5–10 cm) until you hit the board consistently without slowing down.

Limitations of the Formula

This calculator gives a useful estimate, but it is not a substitute for actual coaching and practice. The 0.85 factor is a rough average; some jumpers accelerate more quickly, others more slowly. The formula does not account for:

• Individual acceleration curves
• Track surface (rubber vs. cinder)
• Wind conditions
• Fatigue during a competition
• Technical changes in the last few strides before take-off

Use the result as a starting point, then refine it through trial and error. Most experienced jumpers know their exact run-up distance in metres and in strides, and they can reproduce it within a few centimetres.

Frequently Asked Questions

How many strides should I take in the long jump? Most jumpers use between 16 and 22 strides. Beginners often start with 16–18, while advanced athletes may use 20–22. The key is to choose a number that allows you to reach maximum speed at the board without straining.

What is the average run-up distance for a long jump? For high school athletes, it is often 20–30 metres. College and elite athletes commonly use 30–45 metres. The exact distance depends on your speed, stride length, and number of strides.

How do I measure my approach speed? Sprint 30–40 metres from a running start and time yourself. Divide the distance by the time. For example, 30 metres in 3.5 seconds gives 8.57 m/s. Make sure you are fully warmed up and running at maximum effort.

Should I use a check mark on the runway? Yes, most jumpers place a check mark about 6–8 strides from the board to help them stay on rhythm. The check mark is not the starting point; it is a reference to ensure you are accelerating properly.

Can I use this calculator for triple jump? The triple jump run-up is similar but usually uses a slightly shorter approach (about 90% of the long jump distance) because the athlete needs to preserve energy for the hop, step, and jump. You can use this calculator as a rough guide, but adjust accordingly.

Why does my actual run-up distance differ from the calculated value? Because the formula uses averages and a correction factor. Your stride length varies during the approach, and your acceleration pattern may not match the 0.85 factor. Practice and adjust until the calculated distance feels right.

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in v | Approach speed | m/s | 9.5 | 0
in s | Number of strides | - | 18 | 4
in sl | Stride length | m | 2.1 | 0
out dist | Run-up distance | m | v * 0.85 * s * sl / 10 | 1
out time | Approach time | s | dist / v | 1