You would think there was a simple answer to this question; “How many steps in one mile”. It’s the sort of thing you want to know when you’re trying to get fit, measuring your weekly mileage for that feel good buzz.
How many steps in one mile depends on your stride length and that’s where it gets complicated.
A Quick Estimate
Now you could just estimate stride length based on your height, and a lot of gadgets do. Taller people tend to have a longer stride and take less steps to cover the distance. (We all know this of course. There’s a reason Usain Bolt was so fast).
One mile = 1,800 to 2,400 steps
It’s a big range based on your height and it can give you really inaccurate results. Plus it doesn’t take into account your speed.
A slow walker takes more steps to cover a mile than a fast walker. As pace increases, so does stride length. The difference is even more pronounced for runners.
Find Your Step Length
If you want an accurate result you need to work out your step length and this will vary at different paces.
Find out how to measure your step length in this article.
It’s a good idea to work out your slow, medium and fast paces. If you want to work out your step length for running, to find out how many steps you take in one mile, you can use the same method. Just measure over a greater distance to get a more accurate answer.
Steps In One Mile Based On Research
This study in the ACSM’s Health And Fitness Journal researched the number of steps taken over a mile by a group of walkers and runners at different speeds.
They found that pace made a huge difference to the step count. Walking or running also affected the results. A slow runner at a 12 minute mile pace took more steps to complete a mile than a fast walker at a 15 minute mile pace!
In some ways it makes sense. Running slowly there’s a lot of up and down motion and the stride length is shorter.
The research produced a table you can use to estimate your steps per mile based on your gender, height and pace. For convenience I’ve reproduced the results below and but you can find the original table here.
Steps In One Mile Walking For Women
|Height||20 mins/mile||18 mins/mile||16 mins/mile||14 mins/mile|
|5 ft 0 inches||2371||2244||2117||1991|
|5 ft 1 inches||2357||2230||2103||1977|
|5 ft 2 inches||2343||2216||2089||1962|
|5 ft 3 inches||2329||2202||2075||1948|
|5 ft 4 inches||2315||2188||2061||1934|
|5 ft 5 inches||2301||2174||2047||1920|
|5 ft 6 inches||2286||2160||2033||1906|
|5 ft 7 inches||2272||2146||2019||1892|
|5 ft 8 inches||2258||2131||2005||1878|
|5 ft 9 inches||2244||2117||1991||1864|
|5 ft 10 inches||2230||2103||1976||1850|
|5 ft 11 inches||2216||2089||1962||1836|
|6 ft 0 inches||2202||2075||1948||1821|
There are some small differences between men and women of the same height. For example a woman 5 ft 6 inches in height takes 2033 steps to walk one mile at 16 mins/mile pace but a man of the same height takes 33 steps less. The study group was small, just 44 walkers and 34 runners, so the difference between male and female of one to two percent is insignificant.
Steps In One Mile Walking For Men
|Height||20 mins/mile||18 mins/mile||16 mins/mile||14 mins/mile|
|5 ft 4 inches||2282||2155||2028||1901|
|5 ft 5 inches||2268||2141||2014||1887|
|5 ft 6 inches||2253||2127||2000||1873|
|5 ft 7 inches||2239||2113||1986||1859|
|5 ft 8 inches||2225||2098||1972||1845|
|5 ft 9 inches||2211||2084||1958||1831|
|5 ft 10 inches||2197||2070||1943||1817|
|5 ft 11 inches||2183||2056||1929||1803|
|6 ft 0 inches||2169||2042||1915||1788|
|6 ft 1 inches||2155||2028||1901||1774|
|6 ft 2 inches||2141||2014||1887||1760|
|6 ft 3 inches||2127||2000||1873||1746|
|6 ft 4 inches||2112||1986||1859||1732|
Steps In One Mile Running
The table below covers both male and female runners. Again it’s based on the results of the ACSM’s Health And Fitness Journal study.
|Height||12 mins/mile||10 mins/mile||8 mins/mile||6 mins/mile|
|5 ft 0 inches||1997||1710||1423||1136|
|5 ft 1 inches||1984||1697||1409||1122|
|5 ft 2 inches||1970||1683||1396||1109|
|5 ft 3 inches||1957||1670||1382||1095|
|5 ft 4 inches||1943||1656||1369||1082|
|5 ft 5 inches||1930||1643||1355||1068|
|5 ft 6 inches||1916||1629||1342||1055|
|5 ft 7 inches||1903||1616||1328||1041|
|5 ft 8 inches||1889||1602||1315||1028|
|5 ft 9 inches||1876||1589||1301||1014|
|5 ft 10 inches||1862||1575||1288||1001|
|5 ft 11 inches||1849||1562||1274||987|
|6 ft 0 inches||1835||1548||1261||974|
|6 ft 1 inches||1822||1535||1247||960|
|6 ft 2 inches||1808||1521||1234||947|
|6 ft 3 inches||1795||1508||1220||933|
|6 ft 4 inches||1781||1494||1207||920|
Reference: ONE-MILE STEP COUNT AT WALKING AND RUNNING SPEEDS Hoeger, Werner W.K. Ed.D., FACSM; Bond, Laura M.S.; Ransdell, Lynda Ph.D., FACSM; Shimon, Jane M. Ed.D., A.T.C.; Merugu, Sunitha B.S., P.T.
How Many Calories Will You Burn In One Mile?
Now that’s a tough question! Why? Because calories burned depends on how fit you are, your weight, your walking or running efficiency, speed and incline.
In general the faster you walk or run the more calories you burn. However this has a lot to do with your fitness. Walking at a 16 mins/mile pace becomes easier as your fitness increases. Result? You burn less calories.
A good rule is to always walk or run as fast as possible if you want to maximize calorie burn.
There’s a steep hill called Yeavering Bell where I live. The family joke is it never gets any easier walking up the hill – we just walk faster!
An average guide is you burn 80 calories a mile walking and 100 calories per mile running but using this calculator will give you a better result.
Walking and running are terrific ways to get fit and can help you lose weight if you watch what you eat. Rather than get too hung up on how many calories you’re burning when you exercise, aim to steadily increase your distance and speed. Comment below and let me know how you get on!
The number of steps you take depends on your height and how fast you’re walking or running. The range can be anything from 900 to 2,400. Typical values for a woman walking are 2,300 steps and for a man 2,200 steps.
6000 steps at walking pace is typically 2.6 miles for a woman and 2.7 miles for a man. The distance covered depends on your height and how fast you’re walking.
10000 steps a day or 4 to 5 miles is an excellent goal and will really benefit your health. The average American only walks 3000 to 4000 steps a day so anything above this level is an improvement. Current health guidelines are 150 minutes of moderate intensity exercise a week such as brisk walking. That’s less than 3000 steps a day at 16 min/mile pace. Add this to your everyday general walking and aim for at least 6000 steps a day, 2.5 to 3 miles.