# How Many Steps Are in a Mile?

**
On the basis that a person of average height has a step length of between 2.1 to 2.5 feet, walking a mile will take approximately 2,250 steps.
This means that 10,000 steps convert to around 4.5 miles of walking, with an average step length.
**

In this article, we'll look at what factors affect the number of steps you take to walk or run a mile, how many steps there are in a mile for people of different heights and we'll give you an opportunity to work out a calculation for your height and biological sex.

**On this page:**

## Steps in a mile calculator

Use this calculator to work out **how many steps you take to walk a mile**, based upon your biological sex, height and walking speed.

## What factors affect the number of steps taken to walk a mile?

A person of average height and weight walking at a regular speed of around 3 mph will take approximately 2,250 steps to walk a mile. This is, however, an approximation, and the figure for your walk will depend upon factors such as your gender, height, weight, state of health, walking pace and walk incline.

A pace of 3 mph is regarded as a moderate walking speed, meaning that you take about 20 minutes to walk a mile.

If you increase your speed from 3 mph to a brisk walking pace of 4 mph, the number of steps you will take to complete a mile will decrease to around 2000 steps, due to the increase in step length.

## Steps-per-mile study data

A 2008 study published in the American College of Sports Medicine's*Health & Fitness Journal*found that the average number of steps taken to walk or run a mile ranged from 1,001 steps for a 6-minute-mile running pace to 2,197 steps for a 20-minute-mile walking pace for a man of 5ft 10 inches.

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

In the study, researchers sought to determine the number of steps men and women took to walk one mile at both 20 and 15-minute pace and compare them to those running one mile at 12, 10, 8 and 6-minute pace. All of the participants were of 'normal weight'. 1

Interestingly, individuals took more steps while jogging a 12-minute mile than walking a 15-minute mile (1,951 against 1,935 steps, respectively). The researchers suggested that this was likely to be related to the smaller distance between steps that people take when jogging at a slower speed (12-minute miles) compared to walking at a 15-minute-per-mile pace.

## Steps in a mile for walking and running speeds

Using data from the *Health & Fitness Journal* research paper, here are some step-to-mile approximations for different walking/running speeds.

Speed of walk/run | Number of steps |
---|---|

Average walk (20 mins/mile) | 1 mile = 2,252 steps |

Brisk walk (15 mins/mile) | 1 mile = 1,935 steps |

Jog (12 mins/mile) | 1 mile = 1,951 steps |

Run (10 mins/mile) | 1 mile = 1,672 steps |

Fast run (8 mins/mile) | 1 mile = 1,400 steps |

Very fast run (6 mins/mile) | 1 mile = 1,080 steps |

Remember that these figures are averages based on study participants as a whole. Our calculator (further up this page) works out mile figures based upon height and gender, giving a more accurate guideline figure.

Step counters are proving helpful in motivating inactive people to increase their activity levels by about 2,500 steps per day. 2

If you want to get a better idea of the number of steps you take to walk or run a mile, it is important to consider your own, individual step length. The step of a 7ft tall runner will be longer than that of a 4ft person of shorter stature enjoying a casual walk. So, let's next break the figures down further into walkers and runners of different heights for men and women.

## Walking steps in a mile for women

Here are some approximations for walking steps-per-mile for **women of different heights**, using the data and formulae from the
2008 *Health & Fitness Journal* study. 1

Height | Slow walk (2mph) |
Average walk (3mph) |
Brisk walk (4mph) |
---|---|---|---|

4' 10" | 3,033 steps | 2,399 steps | 2,082 steps |

4' 11" | 3,019 steps | 2,385 steps | 2,068 steps |

5' 0" | 3,005 steps | 2,371 steps | 2,054 steps |

5' 1" | 2,991 steps | 2,357 steps | 2,040 steps |

5' 2" | 2,977 steps | 2,343 steps | 2,026 steps |

5' 3" | 2,963 steps | 2,329 steps | 2,012 steps |

5' 4" | 2,949 steps | 2,315 steps | 1,998 steps |

5' 5" | 2,935 steps | 2,301 steps | 1,984 steps |

5' 6" | 2,920 steps | 2,286 steps | 1,969 steps |

5' 7" | 2,906 steps | 2,272 steps | 1,955 steps |

5' 8" | 2,892 steps | 2,258 steps | 1,941 steps |

5' 9" | 2,878 steps | 2,244 steps | 1,927 steps |

5' 10" | 2,864 steps | 2,230 steps | 1,913 steps |

5' 11" | 2,850 steps | 2,216 steps | 1,899 steps |

6' 0" | 2,836 steps | 2,202 steps | 1,885 steps |

6' 1" | 2,822 steps | 2,188 steps | 1,871 steps |

6' 2" | 2,808 steps | 2,174 steps | 1,857 steps |

## Walking steps in a mile for men

Here are some approximations for walking steps-per-mile for **men of different heights**.

Height | Slow walk (2mph) |
Average walk (3mph) |
Brisk walk (4mph) |
---|---|---|---|

5' 0" | 2,972 steps | 2,338 steps | 2,021 steps |

5' 1" | 2,958 steps | 2,324 steps | 2,007 steps |

5' 2" | 2,944 steps | 2,310 steps | 1,993 steps |

5' 3" | 2,930 steps | 2,296 steps | 1,979 steps |

5' 4" | 2,916 steps | 2,282 steps | 1,965 steps |

5' 5" | 2,902 steps | 2,268 steps | 1,951 steps |

5' 6" | 2,887 steps | 2,253 steps | 1,936 steps |

5' 7" | 2,873 steps | 2,239 steps | 1,922 steps |

5' 8" | 2,859 steps | 2,225 steps | 1,908 steps |

5' 9" | 2,845 steps | 2,211 steps | 1,894 steps |

5' 10" | 2,831 steps | 2,197 steps | 1,880 steps |

5' 11" | 2,817 steps | 2,183 steps | 1,866 steps |

6' 0" | 2,803 steps | 2,169 steps | 1,852 steps |

6' 1" | 2,789 steps | 2,155 steps | 1,838 steps |

6' 2" | 2,775 steps | 2,141 steps | 1,824 steps |

6' 3" | 2,761 steps | 2,127 steps | 1,810 steps |

6' 4" | 2,746 steps | 2,112 steps | 1,795 steps |

## Running steps in a mile for both men and women

Finally, here are some approximations for running steps-per-mile figures for both men and women.

Height | 12mins/mile | 10mins/mile | 8mins/mile |
---|---|---|---|

5' 0" | 1,997 steps | 1,710 steps | 1,423 steps |

5' 1" | 1,984 steps | 1,697 steps | 1,409 steps |

5' 2" | 1,970 steps | 1,683 steps | 1,396 steps |

5' 3" | 1,957 steps | 1,670 steps | 1,382 steps |

5' 4" | 1,943 steps | 1,656 steps | 1,369 steps |

5' 5" | 1,930 steps | 1,643 steps | 1,355 steps |

5' 6" | 1,916 steps | 1,629 steps | 1,342 steps |

5' 7" | 1,903 steps | 1,616 steps | 1,328 steps |

5' 8" | 1,889 steps | 1,602 steps | 1,315 steps |

5' 9" | 1,876 steps | 1,589 steps | 1,301 steps |

5' 10" | 1,862 steps | 1,575 steps | 1,288 steps |

5' 11" | 1,849 steps | 1,562 steps | 1,274 steps |

6' 0" | 1,835 steps | 1,548 steps | 1,261 steps |

6' 1" | 1,822 steps | 1,535 steps | 1,247 steps |

6' 2" | 1,808 steps | 1,521 steps | 1,234 steps |

6' 3" | 1,795 steps | 1,508 steps | 1,220 steps |

6' 4" | 1,781 steps | 1,494 steps | 1,207 steps |

It's worth noting that people who exercise at higher intensities tend to take fewer steps and cover a given distance in less time. They may also see more significant health benefits than those who exercise at lower intensities. 3

Of course, you should always seek advice from a qualified health professional before making any significant changes to your lifestyle or fitness regime.

I hope this article has helped you work out how many steps you take to walk or run a mile. If you want to see what distance you've covered for a number of steps, check out the Steps to Miles Calculator.

### References:

- One-mile step count at walking and running speeds. American College of Sports Medicine.
- Step counting: a review of health-related applications. Sports Medicine.
- For the best health, does the intensity of your workout matter?. American Heart Association News.

If you have any problems using our calculator tool, please contact us.