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How Many Miles is 10,000 Steps?

By | Last update: 26 August 2022

For an individual of average height, 10,000 steps equate to around 4 ½ miles of walking, or 6 miles of running. Such a person has an average stride length of between 2.1 to 2.5 feet, meaning they would take approximately 2,250 steps to walk a mile.

To gain a more accurate measurement for the distance you have covered, your height, gender and walking speed can be factored into the equation.

10,000 walking steps to miles

Using the data from our steps to miles calculator, we can work out how many miles there are in 10,000 walking steps for both men and women across a range of heights. Note that we also have tables of data for jogging and running further down.

Miles for 10,000 walking steps (women)
Height Slow walk
(3 mph)
Medium walk
(3.5 mph)
Brisk walk
(4 mph)
5 feet 0 in 4.22 miles 4.59 miles 4.87 miles
5 feet 1 in 4.24 miles 4.62 miles 4.90 miles
5 feet 2 in 4.27 miles 4.65 miles 4.94 miles
5 feet 3 in 4.29 miles 4.68 miles 4.97 miles
5 feet 4 in 4.32 miles 4.71 miles 5.01 miles
5 feet 5 in 4.35 miles 4.74 miles 5.04 miles
5 feet 6 in 4.37 miles 4.77 miles 5.08 miles
5 feet 7 in 4.40 miles 4.80 miles 5.11 miles
5 feet 8 in 4.43 miles 4.84 miles 5.15 miles
5 feet 9 in 4.46 miles 4.87 miles 5.19 miles
5 feet 10 in 4.48 miles 4.90 miles 5.23 miles
5 feet 11 in 4.51 miles 4.94 miles 5.27 miles
6 feet 0 in 4.54 miles 4.97 miles 5.31 miles
6 feet 1 in 4.57 miles 5.01 miles 5.35 miles
6 feet 2 in 4.60 miles 5.04 miles 5.39 miles
Miles for 10,000 walking steps (men)
Height Slow walk
(3 mph)
Medium walk
(3.5 mph)
Brisk walk
(4 mph)
5 feet 4 in 4.38 miles 4.78 miles 5.09 miles
5 feet 5 in 4.41 miles 4.81 miles 5.13 miles
5 feet 6 in 4.44 miles 4.85 miles 5.16 miles
5 feet 7 in 4.47 miles 4.88 miles 5.20 miles
5 feet 8 in 4.49 miles 4.91 miles 5.24 miles
5 feet 9 in 4.52 miles 4.95 miles 5.28 miles
5 feet 10 in 4.55 miles 4.98 miles 5.32 miles
5 feet 11 in 4.58 miles 5.02 miles 5.36 miles
6 feet 0 in 4.61 miles 5.05 miles 5.40 miles
6 feet 1 in 4.64 miles 5.09 miles 5.44 miles
6 feet 2 in 4.67 miles 5.13 miles 5.48 miles
6 feet 3 in 4.70 miles 5.16 miles 5.53 miles
6 feet 4 in 4.73 miles 5.20 miles 5.57 miles

Running 10,000 steps

When an individual runs, their stride length increases. This means that if you run 10,000 steps, you will cover a larger distance than if you walk 10,000 steps. We therefore need to amend our calculations to reflect the increase in stride length, giving the running distances for 10,000 steps below.

Miles for 10,000 running steps (women)

Height Jog
(5 mph)
Run
(6 mph)
Fast Run
(7.5 mph)
5 feet 0 in 5.37 miles 5.76 miles 6.21 miles
5 feet 1 in 5.41 miles 5.80 miles 6.27 miles
5 feet 2 in 5.45 miles 5.85 miles 6.32 miles
5 feet 3 in 5.49 miles 5.90 miles 6.38 miles
5 feet 4 in 5.53 miles 5.95 miles 6.44 miles
5 feet 5 in 5.58 miles 6.00 miles 6.49 miles
5 feet 6 in 5.62 miles 6.05 miles 6.55 miles
5 feet 7 in 5.67 miles 6.10 miles 6.62 miles
5 feet 8 in 5.71 miles 6.16 miles 6.68 miles
5 feet 9 in 5.76 miles 6.21 miles 6.74 miles
5 feet 10 in 5.80 miles 6.27 miles 6.81 miles
5 feet 11 in 5.85 miles 6.32 miles 6.87 miles
6 feet 0 in 5.90 miles 6.38 miles 6.94 miles
6 feet 1 in 5.95 miles 6.44 miles 7.01 miles
6 feet 2 in 6.00 miles 6.50 miles 7.08 miles

Miles for 10,000 running steps (men)

Height Jog
(5 mph)
Run
(6 mph)
Fast Run
(7.5 mph)
5 feet 4 in 5.64 miles 6.07 miles 6.58 miles
5 feet 5 in 5.68 miles 6.12 miles 6.64 miles
5 feet 6 in 5.73 miles 6.18 miles 6.70 miles
5 feet 7 in 5.77 miles 6.23 miles 6.76 miles
5 feet 8 in 5.82 miles 6.28 miles 6.83 miles
5 feet 9 in 5.87 miles 6.34 miles 6.90 miles
5 feet 10 in 5.92 miles 6.40 miles 6.96 miles
5 feet 11 in 5.97 miles 6.46 miles 7.03 miles
6 feet 0 in 6.02 miles 6.52 miles 7.10 miles
6 feet 1 in 6.07 miles 6.58 miles 7.17 miles
6 feet 2 in 6.12 miles 6.64 miles 7.25 miles
6 feet 3 in 6.18 miles 6.70 miles 7.32 miles
6 feet 4 in 6.23 miles 6.76 miles 7.40 miles

If you would like to learn more about calculating stride lengths and how to calculate how many steps you might take when running or walking a mile, take a look at our article about steps and miles. You can also find out how long it might take you to walk a mile.


References:
  1. One-mile step count at walking and running speeds (ACSM)


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