How Many Steps in a Mile – Walking And Running

Have you ever wondered how many steps you cover in a mile?

People who spend most of their time chilling on sofas will think of a mile as the top of Everest. Meanwhile, for any runner, a mile might as well be a walk in the park.

The interesting thing, though, is that both of them may walk the same number of steps in a mile.

Let’s see how to calculate the number of steps in a mile and what factors it depends on.

How Many Steps in a Mile – Walking and Running

No matter what exercise you’re doing, there’s an average for everything. Here’s a rundown of the average steps in a mile in both running and walking.


steps in a mile

The average number of steps in a mile walking is 1700-2400 steps. The average person will cover 2000-2100 steps at a regular walking speed, but higher or lower numbers are normal too.

The steps differ according to many factors, height and gender included. For example, a 5′ woman may take around 2400 steps in a mile, while a 6′ man will take about 1800.

The numbers may also differ according to the walking pace. Brisk walkers will usually cover fewer steps than slow walkers.

A walking step is shorter than a running step, so the number of running steps should be lower.



The average number of steps per mile running should be 900-2000. Most people have an average of 1500 steps, and it varies depending on their running style and height.

For example, a 6′ runner may cover 1000 steps in a mile, while a 5′ runner may cover 500 steps more than that.

The average running speed for most people is nine miles per hour. If you run at that pace and your height falls anywhere near 5’6″, you’ll cover a mile in around 1500 steps.

Of course, those are all estimations. You can always calculate the number of steps yourself using easy steps.

How to Calculate the Number of Steps You Cover in a Mile?

If you want to measure your step count, you’ll need more than mere estimations or an online miles calculator. There are multiple ways you can reach a measurement, the easiest one being your iPhone’s health app.

Let’s see your other options.


How Many Steps in a Mile: Smart watch to track step count

The easiest way to measure your step count is using a pedometer. It’s a small device that you should place anywhere near your waist, and it’ll calculate your stride length and step count automatically.

Alternatively, you can get a pedometer app, which works in the exact same way. Except, you won’t have to carry an extra device; you’ll already have it on your phone.

Some pedometer applications also track your overall fitness, giving you input on your pace and average step length according to your height. The application basically doubles as a fitness tracker.

It’s worth noting, though, that pedometers are hardly 100% accurate. They’re precise only to some extent, but their positioning can mess with the results. Plus, if your phone constantly swings in your pocket or on your belt, the results will be tampered with.

Football Fields

Most football fields have standard measurements. So, one easy way to get your average step count is using a football field.

The exact distance between two goal lines should be 300 feet. If you walk or run the distance while counting your steps, you can get your average step count. To calculate the number of steps in a mile, you’ll have to multiply the number you got by 17.6.

After that, you can use the number you get to estimate the number of steps you’ll cover in a marathon or a half marathon. You only have to multiply the number you got by 13.1 in the case of a half marathon and 26.2 in a marathon.

Race Track

To measure your average step length and the average steps you cover in a mile, you can always use a race track. You’ll simply go to a mile or a quarter-mile race track, and you’ll walk or run the whole distance at a moderate pace.

Count your steps as you’re walking, and you should end up with the average number.

If you’re walking a quarter-mile track, you’ll need to multiply the number by four to get the number of steps in a mile.

Meanwhile, if you’re walking a mile track, you’ll have the count ready when you’re done. Counting your steps for a quarter a mile is easier, though.

Factors That Affect the Number of Steps in a Mile

Multiple factors can affect the number of steps you cover in a mile. Here are the most prominent ones.


People with different heights have different step lengths. In turn, they have different average steps in a mile. Generally, shorter people have shorter step lengths, and so they take more steps in a mile.

According to research, your stride length should be around 42% of your height. You can use that formula to calculate your step length, but it’s not accurate for everyone. A lot of pedometers use it, though, so it should be close to reality.

Here are some rough estimations for the steps you cover in a mile according to your height:

  • 4 feet 10 inches: 2601 steps
  • 4 feet 11 inches: 2557 steps
  • 5 feet 1 inch: 2475 steps
  • 5 feet 4 inches: 2360 steps
  • 5 feet 6 inches: 2286 steps
  • 5 feet 8 inches: 2220 steps
  • 5 feet 10 inches: 2155 steps
  • 6 feet 1 inch: 2070 steps
  • 6 feet 3 inches: 2011 steps
  • 6 feet 4 inches: 1980 steps

Average Step Length

If your average step length is different from the person next to you, chances are you’ll cover a different number of steps in a mile. Likewise, men and women cover steps differently because they have different averages.

Women have an average of 2.2 feet per stride, while men have an average of 2.5 feet. Because men have longer strides, they need fewer steps to finish a mile.

If you don’t know what the stride length is, it’s basically the distance from your heel to the other when you’re on the move. If you want to imagine it, stand up and act like you’re going to walk. When one foot is in front of the other in a step, measure the length between both of your heels, and you’ll come up with your stride length.

Of course, that’s not particularly easy. You can instead use a pedometer. Any fitness tracker or pedometer will likely offer the option to measure your stride length.

Do People Cover More Steps Walking or Running?

It depends on your fitness level and style of running. But I’ve got to say, if you cover more steps while running, you’re probably doing something wrong.

Walking should cover more steps than running. For example, if you take 2000 steps in a mile while walking, you should cover the same distance in around 1600 steps while running. At least that’s how it’s meant to be.

Do All People Cover the Same Steps in a Mile?

The answer to that will be a fat no. The number of steps you cover in a mile depends on a lot of things-primarily your stride length and, secondarily, your age and height. So, not all people cover the same steps in a mile.

For one, your height dictates your leg length, and so it directly affects the number of steps you walk or run in a mile. The longer your legs, the fewer steps you’ll need because each step will be bigger than average.

On top of that, your average stride length can make a world of difference. If you have a naturally large stride, you’ll take fewer steps than a person with a shorter stride.

Lastly, men usually have longer strides than women. So, your gender can also make a difference in the number of steps you cover.

How Many Steps in a Marathon

A marathon has nearly 26.2 miles but if you want a precise answer, it has 26.2188 miles. If you’re walking the full marathon, you should cover an average of 52,590 steps. If you’re a slow walker, you may need up to 61,300 steps. Meanwhile, a tall, fast walker can finish a marathon in 44, 700 steps.

If you’re running the full marathon, you’ll cover an average of 39,750 steps. Slow runners will need a lot more steps, with an average of 52,320 steps. Meanwhile, fast ones are capable of covering a full marathon in 28,600 steps.

Women may need some more steps; they’ll cover a marathon in an average of 54,180 steps. Faster ones may only take 46,300 steps or something close to that.

How to Determine a Healthy Goal for Your Daily Steps

Most people think that they need to cover 10000 steps daily to be on the healthy side. However, that’s a mere estimation, and it’s not accurate for all people. Depending on your height, fitness level, and stride length, you may be walking a perfectly healthy distance in fewer steps.

Plus, walking 10000 steps once a week then stopping won’t get you anywhere. You want to choose a reasonable number that you’ll be able to cover every day. After that, you can start increasing the number of steps day by day.

It’s also worth noting that finding your pace is more important than determining a daily steps goal. Faster walking burns more calories, so you may want to focus on that and ditch the steps goal.

Try to walk for shorter distances but at an intense, fast pace. Your body will burn more calories, and you’ll reap the benefits faster.

How Many Calories Do You Burn Walking a Mile?

You may burn 80 calories for each mile you run, but that’s only a general estimate that varies from one person to another. People burn calories differently depending on their metabolism and weight.

For example, heavier people or runners with more muscles burn more calories. In fact, if you have enough muscle in your body, you’ll be burning calories resting.

In addition to that, men burn calories faster than women because they have faster metabolisms. So, they’ll burn more calories walking a mile.

The terrain you’re walking on may also affect how many calories you’re burning. Bumpy terrains will cause you to engage more muscles while walking, so you’ll burn more calories. And, of course, walking uphill burns more calories. You can know for sure by using a fitness tracker.

When it comes to walking or running, there’s no one-size-fits-all. It depends on your weight, speed, fitness level, and even gender. The possibilities are endless.

How Many Calories Do You Burn Running a Mile?

As a rough estimate, you’ll burn around 100 calories after running a mile. Of course, that’s an average estimate, and it’s not necessarily true. Heavier runners tend to burn more calories, even when covering the same distance.

The ACE states that runners who weigh 120 pounds will burn around 11.4 calories per minute of running. Let’s say you cover a mile in 10 minutes; that means you’ll burn 114 calories for each mile you run.

But again, this is a rough estimate, and people have different calorie-burning abilities.

The Takeaway

On average, a person will cover 2000 steps in a mile walking and 1500 steps in a mile running. The number varies according to multiple factors, such as your gender, height, and stride length. You can easily measure the number of your steps using a pedometer.