Looking to learn more about how many steps in a mile walking or running? You’re in the right place.
In this article, I’ll explain how each factor influences step count. I’ve also included plenty of tables (from reliable sources) that give step count estimates for different running/walking speeds, heights, gender, and so much more.
Let’s lace up and dig in.
How Many Steps in a Mile Walking?
There are between 1800 to 2500 steps in the one-mile walk.
Why the wide range? The reason boils down to a few variables such as walking speed, height, and sex—all of which influence your walking step length.
How Many Steps In Mile Running?
The previous figure decreases to around 1,400 to 1,700 steps per mile when running thanks to the increase in stride length.
Running one mile takes roughly 1400 to 1800 steps. We’re taking fewer steps due to the increase in stride length.
For example, if you’re 5’6” tall, running a 9:00-mile, you’ll take roughly 1480 steps in a mile running.
Let’s Discuss the factors that impact step count.
The number of steps per mile varies from runner to runner and hinges mainly on your stride length.
The average person has a stride length of roughly 2.1 to 2.5 feet. That means that it takes about 2,000 steps to walk one mile and over 10,000 steps to cover five miles.
The longer your stride, the fewer steps you need to cover a mile.
That makes sense, right.
Once you have a rough figure of how many steps are average for a mile, you can start to plan and see how far you need to walk or run to reach the highly recommended 10,000 steps per day on a pedometer.
The Average Stride Length
Stride length refers to the distance from the heel print of your foot to the heel print of the other. Stride length varies hinging on pace—running or walking—surface—whether you’re cross streets or on hills or hard trails.
Stride length can be measured based on height, and a lot of fitness devices do.
The average stride length is 2.5 feet—or 0.76 meters—for men and roughly 2.2 feet—or 0.67 meters for women.
Taller people tend to have bigger strides, thus, take fewer steps to cover a given distance. That’s one of the reasons elite sprinters are often so tall.
Determining Your Step Count
Once you determine your stride length, use the following formula to determine your step count:
5,280/stride length in feet (or 63,360/stride length in inches).
Some fitness gadgets ask that you input your stride length during setup in order to measure distance based on step count.
Sex, as in your birth-assigned gender, also affects your step count.
This often affects gait between men and women, which causes changes to step length.
Typically, men stride out further.
So for the average person:
- One mile = 1,900 to 2,400 walking steps
- One kilometer = 1,150 to 1500 walking steps
- Ten thousand steps with average stride length = four to five miles.
|Height||Steps per Mile|
|4 feet 10 inches||2,601 steps|
|4 feet 11 inches||2,557 steps|
|5 feet even||2,514 steps|
|5 feet 1 inch||2,473 steps|
|5 feet 2 inches||2,433 steps|
|5 feet 3 inches||2,395 steps|
|5 feet 4 inches||2,357 steps|
|5 feet 5 inches||2,321 steps|
|5 feet 6 inches||2,286 steps|
|5 feet 7 inches||2,252 steps|
|5 feet 8 inches||2,218 steps|
|5 feet 9 inches||2,186 steps|
|5 feet 10 inches||2,155 steps|
|5 feet 11 inches||2,125 steps|
|6 feet even||2,095 steps|
|6 feet 1 inch||2,067 steps|
|6 feet 2 inches||2,039 steps|
|6 feet 3 inches||2,011 steps|
|6 feet 4 inches||1,985 steps|
How Many Steps In A Mile Running – Based on Height
Here’s a table of the average number of steps per mile running, according to data analyzed by an ASCM Health and Fitness Journal.
|Height||12 min/mile||10 min/mile||8 min/mile||6 min/mile|
How Many Steps In a Mile Walking – Based On Sex, Height, and Speed
Steps In One Mile Running
The same study from before has also shared the following norms.
Steps Per Mile Table
Once you figure you your average step length, input in this table to figure out the number of steps in a mile walking or running.
|Step Length (ft)||Step Length (m)||Steps In a Mile|
1 Source: 10000 Steps – The Walking Site