How Many Steps in a Mile Walking or Running?

How Many Steps in a Mile Walking or Running?

How Many Steps in a Mile Walking or Running
How Many Steps in a Mile Walking or Running

The number of steps there are in a mile depends on your height and walking speed, but is usually between 2,000 and 2,500 steps.

  • How Many Steps in a Mile
  • How many steps are in a mile? Here’s the average, but it (obviously) depends on your stride.
  • The number of Steps that Are in a Mile
  • How many average steps are in a mile

Table of Contents

How Many Steps in a Mile Walking or Running?

Let’s take a look at how many steps are in a mile for both running and walking, as well as the factors to consider!

The answer to this can depend on the following:

  • Whether you’re running or walking,
  • Your height
  • Your step length
  • Your sex

A journey of a thousand miles begins with a single step and finding how many steps this distance will take begins with using this step to miles calculator.

“How many steps in a mile running – or walking?” is a frequently asked question, and several factors can influence it, including whether you’re running or walking, your height, and even your gender.

The number of steps that are there in a mile when walking or running? How Many Steps in a Mile Walking or Running?

“A mile has about 2,000 steps with a stride length of about 2 feet,” says Colleen M. Brough, PT, DPT, MS, board-certified orthopedic clinical specialist, and director of Columbia RunLab at Columbia University.

The commonly held 2,000-step number is low for most people, making achieving 10,000 steps per day or other daily walking goals appear more difficult than they are.

Fortunately, calculating how many steps you take when walking a mile is simple when you consider your height, step length, and other factors.

You’ll know how far you need to walk to meet your daily step goal once you know your steps/mile number.

How to Calculate Steps~How Many Steps in a Mile Walking or Running?

How many steps are there in a mile?

2,000 steps

The average person has a stride length of 2.1 to 2.5 feet.

That means it takes more than 2,000 steps to walk one mile, and 10,000 steps equal nearly 5 miles.

Sedentary people may only walk 1,000 to 3,000 steps per day. Adding steps has numerous health benefits for these people.

The Short Answer: How Many Steps in a Mile Running

A mile of running has between 900 and 2000 steps, with the average being around 1480.

Why such a wide range?

Everything is determined by your height and running speed.

High end: For example, a 5′ runner going at 12 minutes per mile is going to clock up around 2000 steps over a mile.

Low end: A 6′ runner going at 6 minutes per mile will cover around 970 steps over their mile.

The majority of us fall somewhere in the middle!

Many people will be closer to the average: a 5′ 6′′ runner running at 9 minutes per mile will take approximately 1480 steps in a mile.

The Short Answer: How Many Steps in a Mile Walking

A mile of walking takes between 1700 and 2400 steps, with the average being around 2160 steps.

The reason for the wide range is due to factors such as walking speed, height, and gender, all of which influence walking step length.

A 5′ woman walking at a leisurely 20 minutes per mile would cover approximately 2370 steps in a mile

A 6′ man walking at a brisk 14 minutes per mile may cover around 1750 steps in a mile of walking.

Most of us are closer to the average: a 5′ 6′′ woman walking at a leisurely 18 minutes per mile would cover 2160 steps per mile.

How to Measure Steps

Wearing a pedometer or fitness tracker is an easy way to keep track of your daily steps.

Begin by wearing the pedometer for one week every day. Wear it from the time you wake up until you go to bed.

Keep a log or notebook of your daily activities.

Height Approximate Steps per Mile
4’10” 2,645
4’11” 2,600
5’0″ 2,556
5’1″ 2,514
5’2″ 2,474
5’3″ 2,435
5’4″ 2,397
5’5″ 2,360
5’6″ 2,324
5’7″ 2,289
5’8″ 2,256
5’9″ 2,223
5’10” 2,191
5’11” 2,160
6’0″ 2,130
6’1″ 2,101
6’2″ 2,073
6’3″ 2,045
6’4″ 2,018
6’5″ 1,992
What Is the Average Daily Step Count?

Ten Thousand Steps A Day

Running and Walking

An older research study discovered the following average steps per mile at walking and running speeds:

  • 20 minutes per mile (3 miles per hour) walking: 2,252 steps per mile
  • 15 minutes per mile (4 miles per hour) walking: 1,935 steps per mile
  • Running a mile in 12 minutes (5 miles per hour): 1,951 steps per mile
  • Running a mile in 10 minutes (6 miles per hour): 1,672 steps per mile
  • Running at an average speed of 8 minutes per mile (7.5 miles per hour): 1,400 steps per mile
Steps per mile based on walking speed (5’9″ Male)
  • 2 mph – 2,866 steps/mile
  • 5 mph – 2,482 steps/mile
  • 3 mph – 2,226 steps/mile
  • 5 mph – 2,043 steps/mile
  • 4 mph – 1,906 steps/mile
  • 5 mph – 1,799 steps/mile
Steps per mile based on walking speed (5’4″ Female)
  • 2 mph – 2,966 steps/mile
  • 5 mph – 2,582 steps/mile
  • 3 mph – 2,326 steps/mile
  • 5 mph – 2,143 steps/mile
  • 4 mph – 2,006 steps/mile
  • 5 mph – 1,900 steps/mile

Using these averages, here’s how far you could go with different step totals.

Keep in mind that this will vary depending on the length of your steps.

Steps

Walk
(Shorter Stride)

Brisk Walk/Jog
(Moderate Stride)

Run
(Long Stride)

Fast Run
(Very Long Stride)

1,000 0.4 miles 0.5 miles 0.6 miles 0.7 miles
2,000 0.9 1.0 1.2 1.4
3,000 1.3 1.5 1.8 2.1
4,000 1.8 2.1 2.4 2.9
5,000 2.2 2.6 2.9 3.6
6,000 2.7 3.1 3.5 4.3
7,000 3.1 3.6 4.1 5.0
8,000 3.6 4.1 4.7 5.7
9,000 4.0 4.6 5.3 6.4
10,000 4.4 5.1 5.9 7.1
12,000 5.3 6.2 7.1 8.6
15,000 6.7 7.7 8.8 10.7
20,000 8.9 10.3 11.8 14.3
25,000 11.1 12.8 14.7 17.9
30,000 13.3 15.4 17.6 21.4
40,000 17.8 20.5 23.5 28.6
Estimates Based on Height

Many fitness trackers use height estimates and ask for your height during setup.

Based on a stride-to-height ratio, the following are rough estimates of steps per mile:

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
Tips for Achieving Your Goals

Walking is beneficial to both your physical and mental health.

There are a few things you can do to give yourself an advantage when it comes to getting your 10k steps in every day.

  • Take a walk with a friend:
  • Divide your walking into sections.
  • Make walking a habit.
  • Walk more quickly
Why Knowing How Many Steps Are in a Mile Matters

While it’s entertaining to know the answers to random questions to show off at trivia nights, there’s a more important reason to track your mile step count.

We live in a data-driven world, and knowing the specific metrics can aid in your training and overall performance.

“Knowing your performance metrics is a powerful motivator for improvement, and one that I use at Columbia RunLab,” Dr. Brough says.

“Consider that the American Heart Association recommends 30 minutes of exercise per day for cardiovascular health – roughly 1.5 miles of walking. Knowing your steps entails being aware of your daily mileage.”

Finally, making sure you’re meeting your goals will lead to better overall health (if that’s how you’ve chosen to train).

People also ask

How many steps is a 1-mile walk?

2,000 steps

The average person has a stride length of 2.1 to 2.5 feet.

That means it takes more than 2,000 steps to walk one mile, and 10,000 steps equal nearly 5 miles.

Is 5000 steps equal to one mile?

Track your progress by the number of steps you take each day. 2,000 steps equal one mile in most cases.

2 miles of walking equals how many steps?

5,000 steps

5,000 steps equal approximately 2 miles.

The precise figure is determined by the individual’s height and stride length.

5,000 steps equal 2.0816 mi for a woman with an average stride length (2.2 ft) and 2.3674 mi for a man with an average step (2.5 ft).

How far should you walk each day?

Walking is a low-impact, moderate-intensity exercise with numerous health benefits and few risks.

As a result, the CDC suggests that most adults aim for 10,000 steps per day.

For most people, this is the equivalent of about 8 kilometers or 5 miles.

10000 steps equal how many miles per day?

5 miles

The average person has a stride length of 2.1 to 2.5 feet.

That means it takes more than 2,000 steps to walk one mile, and 10,000 steps equal nearly 5 miles.

Sedentary people may only walk 1,000 to 3,000 steps per day.

How many steps are required to lose a pound?

“Generally, 1 mile (or roughly 2,000 steps) walked equates to [burning] 80 to 100 calories.

“One pound contains 3,500 calories.”

This means that to lose one pound, you must walk approximately 35 miles or 70,000 steps.

What is the number of steps in a 30-minute walk?

You can use 3,300-3,500 steps as a good proxy for 30 minutes of walking.

How much walking is involved in 10,000 steps per day?

5 miles approximately

10,000 steps equal approximately 5 miles of walking.

How many steps are there in 60 minutes of walking?

Because cadences were only measured for 3 MET (slow) and 5 MET (fast) walks, 122 steps/min is a good guess for a 4 MET walk.

This results in an estimated 3,660 steps per 30 minutes and 7,320 steps per 60 minutes.

Is 30 minutes of daily walking enough exercise?

Walking is an excellent way to improve or maintain your health.

Just 30 minutes per day can improve cardiovascular fitness, bone strength, excess body fat loss, and muscle power and endurance.

Is walking two miles a day sufficient?

Aside from step count, most health and fitness experts agree that walking 2 miles per day is sufficient for overall health and lowering the risk of lifestyle diseases like obesity, diabetes, hypertension, heart disease, and certain cancers.

How many steps should you take per day to lose weight?

10,000 steps

How many steps are required to lose weight? If losing a few pounds is your ultimate goal, aim for at least 10,000 steps per day.

How far should a 65-year-old walk daily?

The CDC recommends 150 minutes of moderate physical activity a week.

In general, physically fit older adults walk between 2,000 and 9,000 steps per day.

This equates to one and four and a half miles of walking distance.

Increasing the walking distance by roughly a mile will produce health benefits

Is it better to walk faster or longer?

A new study of 78,500 people found that walking at a brisk pace for about 30 minutes a day reduced the risk of heart disease, cancer, dementia, and death compared to walking a similar number of steps but at a slower pace.

Do you need rest days from walking?

Rest days aren’t usually required for light cardio. This includes activities such as slow walking or dancing.

Unless your doctor advises otherwise, it is safe to do every day.

Rest days, on the other hand, are essential if you engage in moderate or vigorous aerobic activity.

How many steps does it take to burn 500 calories?

10,000 steps

Because it takes 20 steps to burn one calorie, walking 10,000 steps burns off about 500 calories, which can then be added to your daily calorie budget.

The average female requires 1,800 calories per day, while the average male requires 2,200.

How many steps should a woman walk a day?

10,000 steps

The fitness goal of 10,000 steps per day is widely promoted, but a new study suggests that even 7,000 daily steps may be beneficial to health.

How many steps are considered active per day?

Low activity is defined as 5,000 to 7,499 steps per day. 7,500 to 9,999 steps per day is considered moderately active.

More than 10,000 steps per day is considered active. More than 12,500 people are considered highly active.

How much weight will I lose if I walk 10,000 steps per day for a week?

What is the value of 10,000 steps?

“However,” Jamie continues, “if you walk briskly for 30 minutes and include enough activity throughout the day to total 10,000 steps, you’re burning 400 to 500 calories per day, which means you’re losing one pound per week.”

How realistic is it to lose 10 pounds in a month?

In a month, you can safely lose up to 10 pounds. While this will be difficult, it is doable if you are committed.

To lose body weight, people may need to reduce the number of calories they consume while increasing their physical activity, according to the 2015-2020 Dietary Guidelines for Americans.

How many steps in a mile if you are 5’2

2,433 steps

Estimations by Height

Height Steps per Mile
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
How many steps in a mile if you are 5’0

The average person has a stride length of 2.1 to 2.5 feet.

That means it takes more than 2,000 steps to walk one mile, and 10,000 steps equal nearly 5 miles.

How to Measure Steps

Height Approximate Steps per Mile
4’10” 2,645
4’11” 2,600
5’0″ 2,556
5’1″ 2,514
How many steps are there in a mile for a woman 5’4

The number of steps in a mile for a woman of average height (5ft 4 inches) ranged from 1,082 steps for a 6-minute-mile running pace to 2,315 steps for a 20-minute-mile walking pace.

How many steps are there in a mile of running?

A mile of running contains approximately 1,500 steps

How many steps does it take to jog a mile?

1,500 steps

What is the number of steps in a mile of running?

A mile of running contains approximately 1,500 steps.

Participants running a mile in 12 minutes in the Health & Fitness Journal study took an average of 1,951 steps per mile, while those running the same distance in eight minutes took 1,400 steps

How many steps does it take to run three miles?

How many steps are in three miles? Three miles of walking at a speed of about three miles per hour equals approximately 6,750 steps.

How many steps are in 2 miles running?

3,000 steps

When running, 3,000 steps equals about 2 miles.

A daily running habit of 2 miles is both achievable and a great way to reap the health benefits of regular running.

If your only goal is to take more steps, walking will get you there faster and with less effort.

How many steps in 2 miles ~ how many steps walked in 2 miles?

5,000 steps make about 2 miles.

The precise figure is determined by the individual’s height and stride length. 5,000 steps equal 2.0816 mi for a woman with an average stride length (2.2 ft) and 2.3674 mi for a man with an average step (2.5 ft).

How many steps in a mile Garmin

2,000 steps

The average person has a stride length of 2.1 to 2.5 feet.

That means it takes more than 2,000 steps to walk one mile, and 10,000 steps equal nearly 5 miles.

10,000 steps equal 5 miles

The average person has a stride length of 2.1 to 2.5 feet.

That means it takes more than 2,000 steps to walk one mile, and 10,000 steps equal nearly 5 miles.

How many steps are in a mile if you are 5’6?

1480 steps

Many people will be closer to the average: a 5′ 6″ runner going at 9 minutes per mile will cover around 1480 steps in a mile running.

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