How Many Miles is 10000 Steps? The Full Guide to 10k Steps in Miles

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Cross Training For Runners
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David Dack

How many miles is 10000 steps? If you’re looking for an answer, then you’re in the right place.

The 10,000 steps a day challenge has taken the fitness world by storm, and for good reason.

Studies have shown that taking that many steps a day can lead to significant improvements in physical health and mental well-being.

But how far is 10,000 steps really?

And why has this number become the gold standard for daily step counts? In this article, we’ll explore the origins of the 10,000 steps a day challenge, delve into the benefits of this seemingly simple goal, and provide tips on how you can reach it. So lace up your sneakers, and let’s get stepping!

How Many Miles is 10000 Steps?  – The Exact Answer

The answer to how many miles is 10000 steps in one word is: depends.

There are many variables that affect length—one of the most important ones is stride length.

On average, most people have a stride length of roughly 2.1 to 2.5 feet.

That translates to approximately 2,000 steps to walk one mile—therefore, 10000 steps would roughly equal five miles.

Here’s the thing.

Walking and running stride lengths are not the same. The length of your stride can change once you pick up the pace.

That’s why you’ll be taking fewer than 2,000 steps to run one mile since you’re covering more space on each stride, therefore, you won’t need to take as many steps.

HeightApproximate Steps per Mile



Below is a table showing different amounts of steps and corresponding distances in miles.

1,000 steps = 0.47 miles
2,000 steps = 0.95 miles
3,000 steps = 1.42 miles
4,000 steps = 1.89 miles
5,000 steps = 2.37 miles
6,000 steps = 2.84 miles
7,000 steps = 3.31 miles
8,000 steps = 3.79 miles
9,000 steps = 4.26 miles
10,000 steps = 4.73 miles
11,000 steps = 5.21 miles
12,000 steps = 5.68 miles
13,000 steps = 6.16 miles
14,000 steps = 6.63 miles
15,000 steps = 7.10 miles
16,000 steps = 7.58 miles
17,000 steps = 8.05 miles
18,000 steps = 8.52 miles
19,000 steps = 9.00 miles
20,000 steps = 9.47 miles
25,000 steps = 11.84 miles
50,000 steps = 23.67 miles
75,000 steps = 35.51 miles
100,000 steps = 47.35 miles

How Many Miles is 10000 Steps – How Long It Takes

The speed and intensity of your steps can affect how quickly you reach your 10,000-step goal. If you’re walking at a leisurely pace, you might take up to 100 steps per minute. But if you’re picking up the pace and walking more vigorously, you might take closer to 130 steps per minute or more. So, how long does it take to walk 10,000 steps? At a pace of three miles per hour, you can expect to take around one hour and forty minutes to reach your goal.

But don’t let the time commitment discourage you. There are plenty of ways to increase your step count throughout the day, from taking the stairs instead of the elevator to going for a walk during your lunch break. And the health benefits are worth the effort.

10k Steps in Miles – How to put this into perspective?

Let’s put things into perspective. Did you know that the average person only takes around 4,000 steps per day? That’s less than half of the recommended 10,000 steps per day. To reach that goal, you’d need to commit to an additional hour of walking every day.

But is it worth it? Absolutely! Walking is a fantastic exercise that is not only convenient and easy to do but can also improve your overall health and well-being. Plus, it’s a low-impact activity that carries little risk of injury.

In fact, research has shown that walking 10,000 steps per day can help you lose weight, reduce the risk of chronic diseases, and improve your cardiovascular health. And according to the Centers for Disease Control and Prevention (CDC), walking at a brisk pace of three miles per hour is considered moderate exercise.

Let’s dive more into some of the benefits

Cardiovascular health

Walking is a low-impact form of aerobic exercise that can improve heart health and reduce the risk of cardiovascular disease. According to one study published in the Journal of the American Medical Association, individuals who walked 10,000 steps per day had a significantly lower risk of cardiovascular events (such as heart attacks or strokes) compared to those who walked less than 7,500 steps per day.

Protect Against Chronic Diseases

Chronic diseases can shorten your lifespan like nothing else. Again, walking can help. A study published in the Journal of Physical Activity and Health found that walking 10,000 steps per day improved insulin sensitivity and reduced blood pressure in overweight individuals.

In a study published in the Journal of the American Medical Association (JAMA), researchers found that walking 10,000 steps per day was associated with a lower risk of premature death, as well as a reduced risk of chronic diseases such as cardiovascular disease, diabetes, and certain types of cancer.

A third study published in the Journal of Aging and Physical Activity found that walking 10,000 steps per day was associated with better cognitive function and memory in older adults.

Weight management

Walking is also a great way to maintain healthy body weight and reduce the risk of obesity.

A review of research studies published in the International Journal of Obesity found that walking 10,000 steps per day was associated with lower body weight, BMI, and waist circumference. Additionally, the study found that increasing the step count by just 2,000 steps per day was enough to produce significant improvements in weight-related outcomes.

Mental health

Walking has been shown to have numerous mental health benefits, including reduced stress and anxiety levels, improved mood, and enhanced cognitive function. One study published in the British Journal of Sports Medicine found that walking 10,000 steps per day was associated with lower levels of depression and anxiety symptoms in both adults and older adults.

Another study published in the Journal of Physical Activity and Health found that people who walked 10,000 steps per day had better mental health outcomes, including reduced levels of depression and anxiety.

How Many calories do Walking 10000 Steps Burn?

Walking 10,000 steps per day may not burn as many calories as running a marathon, but it can still add up over time. However, calorie burn rate isn’t the same for everyone. It depends on your weight, age, gender, fitness level, walking pace, terrain, and more. Use a step calories calculator to estimate your calorie burn accurately.  Check this steps to calories calculator for more.

A study conducted by the American Council on Exercise found that on average, a person burns about 100 calories per mile walked. So, if you’re aiming to walk 10,000 steps a day and your stride length is about 2.5 feet, you would need to walk roughly five miles to hit that mark. This translates to burning around 500 calories a day from walking alone. Over time, this can lead to significant weight loss and health benefits.

Keep Track

The best way to keep track of your daily step count is by using a pedometer or fitness tracker. It’s important to make using the device a daily habit by wearing it all day and recording your daily count in a journal or app. You may be surprised at how few steps you log on some days but don’t worry, just keep going!

Additional source – Here’s the full guide to average stride length.

Increasing Your Daily Step Count

If you’re struggling to hit 10,000 steps a day, there are simple measures you can take to build the habit. Some of these include:

  • Take walking lunch breaks
  • Have a walk date
  • Take regular breaks from work by walking around
  • Do more house chores
  • Go shopping
  • Use a step counter
  • Take your partner or kids or pet to walk with you
  • Use the stairs instead of the elevator
  • Plan a walking meeting
  • Window shop
  • Park further from your office
  • Hike on weekends
  • Walk to your playlist

Additional resource – How long does it take to walk five miles


In conclusion, the answer to how many miles in 10,000 steps is about five miles, but the real value of walking 10,000 steps a day is in the health benefits and calorie burn.

So, put on those walking shoes and start stepping towards a healthier, happier you!

Thank you for dropping by.

David D.

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