How Many Steps Are In One Mile? (Running & Walking)

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Getting in extra steps is a good way to get in some extra movement. But to how many miles do all these steps when walking and running add up?

The exact number of steps you personally take each mile depends on different factors like height, speed, running vs walking, and potentially even age. There are however ways to make rough estimations.

In general, you will take around 1800-2200 steps per mile walking.

When running you will take around 1300-1800 steps per mile in general.

Below you can find more precise estimations that take speed, height, and gender into account.

If you want to be very precise for you personally you ultimately want to count your steps during a certain distance. For example on a running track where you know the distance.

Then you can calculate back how many steps in a mile your numbers indicate.

Biggest factors in how many steps you take per mile

A fact that many people find annoying is that the number of steps is hard to predict correctly. Even so, good estimations can be a helpful starting point.

By taking a few important factors into account you can make your estimations more accurate.

Some of the biggest factors that influence how many steps you will take in a mile include:

• Running vs walking: Both running and walking are technically transporting yourself on foot but the movements are slightly different. With running you will have moments without your feet on the ground while with walking you always have one on the ground.
• Height and leg length: It is clear that your height and the length of your legs play a big role in how much distance you cover with each step. This in turn influences your steps per mile.
• Age: Some studies suggest that your stride length decreases with age (1, 2). The formulas for the estimations below don’t take this factor into account but it’s something to keep in the back of your mind.

Estimations of steps per mile walking and running

While walking and running are both types of foot transportation, they are different enough to get separate estimation formulas, even if both these formulas consider speed.

The estimations below are based on the formulas found in a study in the American College of Sports Medicine journal (3).

Estimations steps per mile walking

For walking the study concluded two slightly different formulas for men and women to calculate their number of steps per mile. The height is in inches, the speed in minutes per mile.

Estimations steps per mile walking women

You can use the formula to calculate an estimation for specific situations and find some examples in the table below.

Steps per mile walking for women = 1949 + [ (63.4 x pace) – (14.1 x height) ]

Estimations steps per mile walking men

You can use the formula to calculate an estimation for specific situations and find some examples in the table below.

Steps per mile walking for men = 1916 + [ (63.4 x pace) – (14.1 x height) ]

Estimations steps per mile running

For running the study concluded one single formula for men and women to calculate their number of steps per mile. The height is in inches, the speed in minutes per mile.

Steps per mile running for men and women = 1048 + [ (143.6 x pace) – (13.5 x height) ]

How to measure your personal step count per mile

Theoretical formula estimations aside, these numbers are fun walking facts but it is not too hard to get a close estimation for your personal step count per mile.

Step one is to find/create a place where you know the exact distance of a route. For example a 400-meter track, or a smaller distance you’ve measured out yourself.

The longer this distance the more accurate your estimation of your personal step count per mile will be.

Step two is to walk or run this distance while counting your steps. You can do this with a fitness tracker or just count the steps yourself.

The last step is figuring out how many times that distance fits in a mile and multiplying this amount with the number of steps you counted:

Steps per mile = (mile / distance you measured steps in) x number of steps you counted

Another way is to measure your stride length and calculate how many of those would fit in a mile.

Author:

Matt Claes founded Weight Loss Made Practical to help people get in shape and stay there after losing 37 pounds and learning the best of the best about weight loss, health, and longevity for over 4 years. Over these years he has become an expert in nutrition, exercise, and other physical health aspects.