How Many Steps In One Mile Walking Vs. Running?

man athlete running on the nature at sunset outdoors

Looking to learn more about how many steps in a mile walking or running? You’re in the right place.

Many variables influence step count, such as whether you’re running or walking, how tall you are, and even your sex—and that’s where things get complicated.

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.

Sounds great?

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.

Stride Length

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

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 inches2,601 steps
4 feet 11 inches2,557 steps
5 feet even2,514 steps
5 feet 1 inch2,473 steps
5 feet 2 inches2,433 steps
5 feet 3 inches2,395 steps
5 feet 4 inches2,357 steps
5 feet 5 inches2,321 steps
5 feet 6 inches2,286 steps
5 feet 7 inches2,252 steps
5 feet 8 inches2,218 steps
5 feet 9 inches2,186 steps
5 feet 10 inches2,155 steps
5 feet 11 inches2,125 steps
6 feet even2,095 steps
6 feet 1 inch2,067 steps
6 feet 2 inches2,039 steps
6 feet 3 inches2,011 steps
6 feet 4 inches1,985 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.

Height12 min/mile10 min/mile8 min/mile6 min/mile
5ft 0in1997171014231136
5ft 2in1970168313961109
5ft 4in1943165613691082
5ft 6in1916162913421055
5ft 8in1889160213151028
5ft 10in1862157512881001
6ft 0in183515481261974
6ft 2in180815211234947
6ft 4in178114941207920

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.

Podcasts to Listen To While Running

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
2.00.612638
2.10.642514
2.20.672402
2.30.702299
2.40.732204
2.50.762117
2.60.792037
2.70.821962
2.80.851889
2.90.881825
3.00.911765

1 Source: 10000 Steps – The Walking Site