Your steps per mile depend on your stride length and pace
On average, a person takes between 2,000 and 2,500 walking steps per mile, as measured by a fitness tracker or phone motion sensor. Running steps have a longer stride length, which means you may take between 1,000 and 2,000 steps per mile.
A total of 10,000 steps is equivalent to 4 to 5 miles. The number of steps per mile varies from person to person and depends on their stride length. By knowing the typical number of steps in a mile, you can start to visualize the distance you need to walk to reach 10,000 steps each day.
This understanding works both ways. The miles might not seem as long when you recognize how many steps you take during your daily activities. Keep moving, and you will reach your daily step goal.
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Walking and Running: Steps Per Mile Estimates
A study from the past provides a useful guide to the average number of steps per mile at various walking and running paces:
- Walking at 20 minutes per mile (3 mph): Approximately 2,252 steps per mile
- Walking at 15 minutes per mile (4 mph): Approximately 1,935 steps per mile
- Running at 12 minutes per mile (5 mph): Approximately 1,951 steps per mile
- Running at 10 minutes per mile (6 mph): Approximately 1,672 steps per mile
- Running at 8 minutes per mile (7.5 mph): Approximately 1,400 steps per mile
Using these averages, you can estimate distances for different step totals, keeping in mind individual variations in step length.
| 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 |
Steps Per Mile by Height
Fitness trackers often estimate steps per mile based on height, which is usually input during setup. Rough estimates for steps per mile according to height are:Measuring Your Steps
| 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 |
To find your average steps per mile, you can use a step-counting fitness tracker, the step-counting feature on your mobile phone, or manually count steps. The most accurate way is to walk a known distance and count your steps several times to find an average.
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- Running Track: Use a regulation quarter-mile track (1,320 feet) at a local school or sports facility. Check with a coach to confirm it’s a quarter-mile track, as some tracks are 400 meters (1,308 feet). Walk in the inside lane and count your steps. To avoid math, walk around the track four times for a full mile. If using a 400-meter track, walk four laps and multiply your steps by 1.009.
Fitness Trackers
Devices like Fitbits and sports watches can automatically track your steps, heart rate, and stress levels, making them a convenient choice. These wearables are usually worn on the wrist and range in price from $100 to $300 or more, depending on their features and design.
Apps
Mobile apps like MapMyWalk use your phone’s GPS to count steps and measure distances. However, GPS can sometimes be inaccurate, with a potential error margin of up to 10%. GPS signals can be disrupted by obstacles such as buildings, trees, and hillsides. To improve accuracy, walk in open areas with a clear view of the sky and minimal twists and turns.
Measured Mile
Another option is to use an online mapping tool to plot a one-mile route in your local area and walk it while using a fitness tracker. For the most precise measurement, choose a straight path without many turns or curves.
Stride Length
The average stride length is about 2.2 feet (0.67 meters) for women and 2.5 feet (0.762 meters) for men, though this can vary significantly based on height. To obtain a more accurate step count per mile, measure your own stride length. This is the distance from the heel print of one foot to the heel print of the other foot.
Stride length can change depending on whether you’re walking or running and the terrain you’re on, such as hills or rough trails. You can measure your stride length by walking a known distance, like a football field (300 feet), or using stride length equations.
Stride Length Equations
To calculate your stride length:
- Divide 300 by your step count to get stride length in feet.
- Divide 3,600 by your step count to get stride length in inches.
To determine your steps per mile:
- Divide 5,280 by your stride length in feet.
- Divide 63,360 by your stride length in inches.
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Device Adjustment Tips
If your fitness tracker indicates you’ve walked farther than a mile over a measured mile, you should increase the stride length programmed into the device. Conversely, if it shows you’ve walked less than a mile, reduce the programmed stride length.
Wrist-worn fitness trackers may count arm movements instead of actual steps. Check the instructions to adjust its sensitivity to prevent over-counting.
Research suggests wearing your fitness tracker on your non-dominant wrist for better accuracy. For instance, if you are right-handed, wear the tracker on your left wrist.
Your step count per mile may be inaccurate if you aren’t using arm movements while wearing a wrist-based tracker, such as when holding treadmill handrails or pushing a stroller. Similarly, inaccuracies can occur when using trekking poles without moving them with each step.
The number of steps or strides needed to walk a mile depends on your unique step or stride length, influenced by factors such as height, age, and fitness level. Use a fitness tracker to help determine your steps per mile, combined with the calculations for your personal step rate.