How many steps have I walked/run?
You may have returned from a walk or run and calculated that you've travelled a set number of miles. What you may now be wondering is how many steps you've walked or run for that number of miles.
It is said that the average human takes around 2,250 steps to walk a mile, reaching the mile mark in about 20 minutes. However, this won't be terribly accurate, because calculating an accurate figure for the number of steps you take to walk or run a mile requires you to take into account a number of different factors, including your gender, height, weight and walking/running pace.
Our calculator references data from a 2008 research study of one-mile step counts at walking and running speeds, published in the American College of Sports Medicine's Health & Fitness Journal. 1
Average steps per mile by pace
| Pace | Steps per Mile |
|---|---|
| Very Slow Walk (<2 mph) | ~2,465 steps |
| Slow Walk (2 mph) | ~2,370 steps |
| Average Walk (3 mph) | ~2,252 steps |
| Brisk Walk (4 mph) | ~1,935 steps |
| Jog (5 mph) | ~1,951 steps |
| Run (6 mph) | ~1,672 steps |
| Fast Run (7.5 mph) | ~1,400 steps |
| Very Fast Run (10 mph) | ~1,080 steps |
How many steps is 2 miles?
Two miles of walking at a speed of around 3 mph equates to around 4,500 steps. Your step length should be taken into consideration for an accurate conversion. A woman of average height (5ft 3in) walking 2 miles at 3 mph will take about 4,650 steps, whilst a man of average height (5ft 9in) will take about 4,420 steps.
When running, your step and stride length will lengthen, meaning you take fewer steps for the distance involved. A woman of average height running 2 miles at 6mph will take around 3,340 steps. A man of average height running 2 miles will take around 3,180 steps.
How many steps is 3 miles?
Three miles of walking at a speed of around 3 mph equates to around 6,750 steps. A woman of average height (5ft 3in) walking 3 miles at 3 mph will take about 6,990 steps, whilst a man of average height (5ft 9in) will take about 6,630 steps.
How many steps is 4 miles?
Four miles of walking at a speed of around 3 mph equates to around 9,000 steps. A woman of average height (5ft 3in) walking 4 miles at 3 mph will take about 9,315 steps, whilst a man of average height (5ft 9in) will take about 8,840 steps.
How many steps is 5 miles?
Five miles of walking at a speed of around 3 mph equates to around 11,260 steps. A woman of average height (5ft 3in) walking 5 miles at 3 mph will take about 11,640 steps, whilst a man of average height (5ft 9in) will take about 11,056 steps.
Miles to steps conversion chart
| Miles | Average Walk (3mph) | Brisk Walk (4mph) | Run (6mph) |
|---|---|---|---|
| 1 | 2,252 steps | 1,935 steps | 1,672 steps |
| 2 | 4,504 steps | 3,870 steps | 3,344 steps |
| 3 | 6,756 steps | 5,805 steps | 5,016 steps |
| 4 | 9,008 steps | 7,740 steps | 6,688 steps |
| 5 | 11,260 steps | 9,675 steps | 8,360 steps |
| 6 | 13,512 steps | 11,610 steps | 10,032 steps |
| 7 | 15,764 steps | 13,545 steps | 11,704 steps |
| 8 | 18,016 steps | 15,480 steps | 13,376 steps |
| 9 | 20,268 steps | 17,415 steps | 15,048 steps |
| 10 | 22,520 steps | 19,350 steps | 16,720 steps |
| 15 | 33,780 steps | 29,025 steps | 25,080 steps |
| 20 | 45,040 steps | 38,700 steps | 33,440 steps |
| 25 | 56,300 steps | 48,375 steps | 41,800 steps |
Factors that affect step count
Height
Taller people have longer strides and take fewer steps per mile. A person who is 5ft (152cm) may take around 2,500 steps per mile, while someone who is 6ft 2in (188cm) may take only 1,900 steps.
Pace
Walking pace affects step length — a brisk walk increases stride length compared to a slow stroll. Running further increases stride length, resulting in fewer steps per mile.
Terrain
Hills, uneven surfaces, sand, or trails will cause shorter steps and higher step counts compared to flat, paved surfaces.
Gender
On average, men have longer legs and take slightly fewer steps per mile than women of the same height.
References
- One-mile step count at walking and running speeds. American College of Sports Medicine, Health & Fitness Journal, 2008.