You’ve probably asked yourself at some point: how many steps are there in a mile? While it seems simple, the answer is a bit more complex.
The exact number depends on many factors.
If you’re walking, you’ll take around 1,800 and 2,500 steps per mile. If you’re running, that number drop to roughly 1,400 to 1,700 steps.
As a runner and coach, I’ve seen how individual this number can be so let’s break down how many steps you’re likely taking in a mile, whether walking or running.
How Many Steps in a Mile Walking?
On average, there are between 1,800 and 2,500 steps in a mile when walking.
Why the range?
The difference is due to stride length, which is influenced by height, speed, and sex.
Taller people take fewer steps because they cover more ground with each stride, while shorter individuals will take more steps to cover the same distance.
In my experience, I’ve found that most fitness trackers give you a rough estimate of steps based on stride length, but remember that your pace—whether you’re strolling or power-walking—will also affect your step count.
How Many Steps in a Mile Running?
You’ll take fewer steps per mile when running because your stride length increases.
On average, running a mile takes about 1,400 to 1,700 steps. For example, if you’re 5’6” tall and running at a 9:00 per mile pace, you’ll likely take about 1,480 steps in that mile.
When I’m training my runners, we use this figure as a rough guideline, but each individual’s stride will vary depending on their running style and speed. It’s always interesting to see how runners with different builds and gaits adjust their stride over time.
Factors That Impact Step Count
Several key factors influence your step count, both when walking and running:
Stride Length
This is the main factor in how many steps you take per mile.
The average stride length is about 2.1 to 2.5 feet for most people. The longer your stride, the fewer steps you’ll take to cover a mile. Running naturally increases your stride length compared to walking, so you take fewer steps when running.
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 recommended 10,000 steps per day on a pedometer.
Height:
Taller individuals generally have longer strides, meaning fewer steps per mile. This is why height plays such a big role in step count. Elite runners—particularly sprinters—tend to be taller, which gives them a mechanical advantage in covering more ground with each stride.
Sex:
Men tend to have longer strides than women due to differences in leg length and overall gait. This means that men typically take fewer steps per mile compared to women. However, that doesn’t mean women can’t achieve the same speed and efficiency—it’s just a matter of training your stride and form.
Determining Your Step Count
You’ll need to know your stride length to estimate your personal step count. Once you have that number, here’s the formula you can use:
- 5,280 feet (the length of one mile) ÷ stride length = steps per mile.
For example, if your stride length is 2.5 feet, you’d divide 5,280 by 2.5 to get 2,112 steps per mile.
Many fitness trackers ask you to input your stride length during setup so they can accurately track your steps and distance. I recommend using one of these devices if you’re serious about tracking your progress. I’ve found it to be an invaluable tool for both myself and my runners.
How Many Steps in a Mile Running – Based on Height
Here’s a quick look at how your height impacts the number of steps you take when running a mile:
| Height | Steps per Mile (Running) |
| 5’0″ | 2,400 |
| 5’4″ | 2,250 |
| 5’8″ | 2,100 |
| 6’0″ | 1,980 |
| 6’4″ | 1,900 |
As you can see, taller runners take fewer steps per mile due to their longer stride length. If you’re on the shorter side, don’t worry—plenty of shorter runners have achieved incredible times by focusing on form and efficiency.
Walking vs. Running Step Count
So, what’s the difference between walking and running regarding step count? When walking, you’ll take anywhere from 1,800 to 2,500 steps per mile, while running reduces that number to 1,400 to 1,700 steps. The faster you go, the longer your stride becomes, and the fewer steps you take to cover the same distance.
If you’re training for a race, knowing your average steps per mile can be a helpful way to gauge your progress and adjust your training plan. I like to use step count as a secondary metric to monitor consistency in my stride—especially during longer runs.
Tracking Your Steps
There are plenty of ways to track your daily steps, whether walking or running. Fitness trackers like Fitbit, Apple Watch, and Garmin are excellent options for keeping tabs on your steps, distance, and stride length. If you’re more old school, a simple pedometer will do the job.
To get the most accurate data, wear your tracker throughout the day—from when you wake up until bedtime. This will give you a full picture of how many steps you’re logging daily. I’ve had clients who were shocked by how few steps they took, but with a few changes, they could ramp up their activity levels significantly.
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.
Steps In One Mile Running
The same study from before has also shared the following norms.
Step Count Norms For Men
Step Count Norms for Women
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.
Source: 10000 Steps – The Walking Site
Additional links:
The Conclusion
Ultimately, the number of steps you take in a mile depends on several factors, including height, stride length, and pace.
If you’re walking, expect to take between 1,800 and 2,500 steps per mile. If you’re running, that number decreases to around 1,400 to 1,700 steps.
Now that you know how many steps you’re taking, you can use this information to fine-tune your training, aiming to hit 10,000 steps per day or working on running efficiency.
Got any questions or comments? Feel free to drop them below—I’d love to hear about your step-counting experience!