According to a study, a person of average height and weight takes between 2000 and 20500 steps in a mile. While running, this rate drops to between 1400 and 1700 steps per mile due to the increase in stride length. When calculating how many steps make up a mile, it’s crucial to take your stride length into account. To give an illustration, a 7ft tall sprinter’s step will be longer than a 4ft tall individual obtaining a charge out of an easygoing walk. Furthermore, the number of steps in a mile will change as a result.
According to a pedometer, fitness band, or phone motion sensor, the average person walks between 2,000 and 2,500 steps each mile. Because running steps have a longer stride length, you can take anywhere from 1,000 to 2,000 steps every mile. Knowing how many steps make up a mile will help you estimate how far you’ll have to walk to get 10,000 steps per day on a pedometer.
It also works in the opposite direction. When you consider how many miles you manage to log during your everyday activities, the miles may not seem so long. You’ll reach your daily target if you keep moving.
Table of Contents
How many steps in a mile?
The stride length of the average human is between 2.1 and 2.5 feet. That means a mile takes nearly 2,000 steps, and 10,000 steps equal about 5 miles. On average, a sedentary person takes 1,000 to 3,000 steps each day. Increasing their step count provides several health benefits for these persons.
A simple way to keep track of your daily steps is to wear a pedometer or fitness tracker. Begin by wearing the pedometer every day for a week. Put it on first thing in the morning and keep it on till bedtime. Keep track of your daily steps in a journal or on a notepad.
By the end of the week, you’ll have a good idea of your average daily steps. You might be surprised at how many people it takes or how long it takes.
A reasonable goal is to increase your average daily steps by 500 per week until you can easily reach 10,000. For example, if you currently walk 3000 steps per day on average, your goal for week one is 3500. For week two, your daily goal is 4000. Continue to increase your steps each week, and you should be averaging 10,000 steps per day by the end of 14 weeks.
What determines how many steps are in a mile?
The number of steps you take in a mile is determined by your height, weight, how fast they’re moving, and a variety of other characteristics such as leg length and walking style. As a result, the basic step is an imprecise distance metric, as one person’s step count may provide a drastically different distance value than another’s.
However, according to Livestrong, the average person takes between 2,000 and 2,500 steps each mile walked. This, however, means that if you walk 10,000 steps in a day, you’ll walk about 5 miles (8 kilometers) depending on your unique step.
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When you raise your pace, your stride length tends to rise as well. However, runners may complete a mile in 1,400 steps or less, according to Science Trends. As you bounce from one foot to the next at a faster pace, your stride tends to be longer. Walking is described as a movement in which one foot is always on the ground. Running allows you to lift both feet off the ground at the same time, which allows you to travel further every step.
Steps in a mile running
Steps in a mile vary depending on the way you are moving. While running the steps become long and cover more distance than walking. A research study showed the following average steps per mile at running speeds.
1,951 steps per mile if you run 12 minutes per mile (5 miles per hour).
Then, 1,672 steps per mile if you can run at a speed of 10 minutes per mile (6mph.)
Then, 1,400 steps per mile if you run at a speed of 8 minutes per mile (7.5mph.)
Steps in a mile walking
A research study showed the following average steps per mile at walking speeds.
2,252 steps per mile if you can walk at a speed of 20 minutes each mile (3mph).
1,935 steps per mile at 15 minutes per mile (4mph.) walking.
Steps in a mile by height
Taller persons have longer legs, which allows them to take more steps per stride. On average, men are taller than women, and studies show that even at identical heights, men walk somewhat fewer steps per mile than women. However, for the sake of our purposes. We’ll just look at height (male and female steps would be very close if they have similar heights).
Moreover, your average step length is between 41 per cent and 45 per cent of your height (see chart below). That is the distance you can cover in one step. As a starting point, we’ll pick a standard estimate of 42 per cent. Taller people take fewer steps per mile since their steps are longer (and shorter people have more steps per mile). However, a more accurate estimate of steps per mile is based on your actual step length. Because it takes into account your specific leg length, it provides a more accurate estimate of steps per mile. This also assumes that you’re walking at a moderate pace; doing more steps per mile will result in fewer steps per mile.
Number of Steps per Mile Height
- 4 feet and 10 inches tall. There are 2,601 steps.
- Then, 4’11” in height. Steps: 2,557
- Even 5 feet Steps: 2,514
- 5 feet and 1 inch tall. a total of 2,473 steps.
- Next, 5 feet and 2 inches tall. a total of 2,433 steps.
- Then, 5 feet and 3 inches tall There are 2,395 steps.
- Next, 5 feet and 4 inches tall a total of 2,357 steps.
- Then, 5 feet and 5 inches tall a total of 2,321 steps.
- Next, 5 feet and 6 inches tall a total of 2,286 steps.
- Then, 5’7″ is his height. a total of 2,252 steps.
- Next, 5 feet and 8 inches tall a total of 2,218 steps.
- Then, 5 feet and 9 inches tall There are 2,186 steps in all.
- Next, 5’10” is my height. a total of 2,155 steps
- Then, 5’11” is his height. a total of 2,125 steps
- 6 feet, to be exact. There are 2,095 steps.
- Next, 6 feet and 1 inch tall a total of 2,067 steps.
- Then, 6 feet and 2 inches tall a total of 2,039 steps.
- Next, 6 feet and 3 inches tall there are 2,011 steps.
- 6 feet 4 inches tall, then 1,985 steps.
Steps in a mile jogging
The same idea applies: all you have to do is calculate the stride length, which is typically longer than a walking stride. When running, most people cover an extra few inches, but when jogging, they cover less.
Simply use some type of ma measurement to determine the stride length in inches, then divide as demonstrated above.
Steps in a mile by a speed
The number of steps per mile is also affected by height and step length. However, to estimate steps per mile based on walking pace, we’ll assume typical male and female heights and average step lengths. Moreover, the Health and Fitness Journal of the American College of Sports Medicine calculates steps per mile based on speed, taking into account sex, height, and walking pace. Meanwhile, in the United States, women’s average height is 5’4′′ and men’s average height is 5’9′′. Here are some numbers to consider:
Steps in a mile based on walking speed (5’9″ Male)
2 miles per hour – 2,866 steps in a mile
2.5 miles per hour – 2,482 steps in a mile
3 miles per hour – 2,226 steps in a mile
3.5 miles per hour – 2,043 steps in a mile
4 miles per hour – 1,906 steps in a mile
4.5 miles per hour – 1,799 steps in a mile
Steps in a mile based on walking speed (5’4″ Female)
2 miles per hour – 2,966 steps in a mile
2.5 miles per hour – 2,582 steps in a mile
3 miles per hour – 2,326 steps in a mile
2.143 steps per mile at 3.5 mph
4 miles per hour – 2,006 steps in a mile
4.5 miles per hour – 1,900 steps in a mile
Steps in a mile by step length
Many individuals mix up stride length and step length. As you walk, measure the distance from the heel of one foot to the heel of the other (the distance of one step). The distance between the heels of one foot and the heels of the same foot when walking two full steps is called stride length. Adults take steps that are between 2.2 and 2.5 feet long on average (26-30 inches). That’s approximately 66-76 cm. Women’s average height is around 26 inches (66 cm), while men’s average height is around 31 inches (79 cm)
The length of an average person’s step is approximately 0.4 times their height (about 0.41 to 0.45). That means a person of 6’0″ (72 inches) has a step length of around 29.5 inches to 32.4 inches.
Steps in a mile by step length
- 22 inches – 2,880 steps per mile
- 24 inches – 2,640 steps per mile
- 26 inches – 2,436 steps per mile
- 28 inches – 2,263 steps per mile
- 30 inches – 2,112 steps per mile
- 32 inches – 1,980 steps per mile
- 34 inches – 1,864 steps per mile
- 36 inches – 1,760 steps per mile
Steps In a Mile Calculator
As you can see, the length of your stride can significantly affect the number of strides required to complete a walking mile.
- 2,640 steps in a 2-foot stride
- 2,112 steps in a 2.5-foot stride
- 1,760 steps in a 3-foot stride
- 1,506 steps in a 3.5-foot stride
- 1,320 steps in a 4-foot stride
It’s quite obvious that taller people have longer strides and cover more territory than shorter folks.
This is also a smart thing to do if you’re considering purchasing a pedometer and want to make sure it’s accurate before you buy it.
I know someone who is 6 feet 5 inches tall and has a 4-foot stride length.
My height, on the other hand, is approximately 2.5 feet, so I take two steps for every one he takes. He’s also a quick walker, so walking with him is like running with him.
How Many Steps in a Mile for Women?
To find out how long your optimal stride should be, multiply your height in inches by 0.413. However, that would be 61′′ if you were 5 feet 1′′ tall. Multiply by 0.413 to get a stride length of 25.2′′.
Then, using the chart above, calculate the number of steps required to complete a mile.
How Many Steps in a Mile for Men?
To find out how long someone’s ideal stride should be, multiply their height in inches by 0.415.
That would be 69′′ if they were 5 feet 9′′ tall. Multiply by 0.415 to get a stride length of 28.6′′. Then, using the chart above, calculate the number of steps required to complete a mile.
The intriguing thing about this is that, depending on their height, both men and women should have the ideal length of a walking stride.
The truth is that we are still not fully adapted.
However, there are a variety of causes behind this. They include being on our feet for lengthy amounts of time, experiencing injuries and adapting our walking style, and being on our feet for short durations of time.
If we are overweight, for example, we tend to shorten our stride to keep our balance and lessen the impact on our knees.
Steps in a mile average (men and women combined)
The following graphs combine men’s and women’s step counts and are based on the findings of the ACSM study. Please keep in mind that these are averages across all height groups. The top of the page calculator calculates Mile estimates based on height and gender, providing a more realistic guideline figure.
- 2,252 steps per mile at 20 minutes per mile (3 mph).
- Walking at a pace of 15 minutes per mile (4 mph) results in 1,935 steps per mile.
- 1,951 steps per mile if you run 12 minutes per mile (5 mph).
- 1,672 steps per mile if you run 10 minutes per mile (6 mph).
- 1,400 steps per mile if you run 8 minutes per mile (7.5 mph).
- Running at a speed of 6 miles per hour (10 mph) equals 1,080 steps per mile.
Steps in a mile and a half
3,000 steps are about 1.5 miles if you’re walking. 3,000 steps are around 2 miles if you’re running. Exercise two miles every day is both doable and a fantastic way to reap the health advantages of regular running.
Some Frequently Asked Questions
How many miles are 10,000 steps?
10,000 steps equal around 5 miles. The individual’s step length must be taken into account for a precise computation. A brisk walk (4mph) of 10,000 steps would amount to 4.97 miles for a female of average height (5ft 3in). A 10,000-step brisk walk (4mph) would amount to 5.28 miles for a male of average height (5ft 9in).
How many miles are 20,000 steps?
20,000 steps equal around 10 miles. Because each person’s stride length differs, this must be taken into account for an accurate assessment. A woman of medium height (5ft 3in) walking at a fast pace will cover around 9.94 miles. A man of average height (5ft 9in) walking at a fast pace will cover around 10.56 miles.
How Long Does It Take To Walk A Mile?
This will differ based on the length of your stride and your fitness level.
To give you an idea of how long it takes to walk a mile at a normal pace, it takes roughly 17-18 minutes. A typical walker will take roughly 120 steps each minute.
Someone who isn’t a regular walker or who doesn’t exercise consistently can now take somewhat longer strides. However, as a general rule, most people should be able to walk 3 miles each hour.
It’s always a good idea to keep track of your time when you’re first starting as a walker, but don’t get too caught up in it.
To let your breathing adjust, it will take time to build up the strength in your calls.
Your times will, however, improve as you become more capable of walking. This is referred to as a walking pace.
How many miles are 6,000 steps?
6,000 steps equal around 3 miles. Your step count must be included in the computation to get an accurate distance number. 6,000 walking steps equals 2.98 miles for a female of average height (5ft 3in). 6,000 walking steps equals 3.17 miles for a male of average height (5ft 9in).
How many miles are 5,000 steps?
A total of 5,000 steps equal around 2.5 miles. You must include the number of steps in your computation to ensure correctness. A woman of average height (5ft 3in) walking briskly will cover approximately 2.49 miles or 5,000 steps. A man of average height (5ft 9in) walks around 2.64 kilometers.