It can be helpful to know how many steps there are in running a mile. Whether you’re keeping track of your daily steps to lose weight, improve your fitness, or simply wanting to covert miles to steps, this simple estimate can be incredibly helpful.
How many steps in running a mile?
The answer varies depending on a number of factors, but for just about everyone takes between 1,000 – 2,000 steps in a mile. This wide range is due to factors such as height, stride length, speed, gender and more.
According to a study from ASCM’s Health & Fitness Journal, there is an average of 1,500 steps in running a mile. Statistics from the University of Wyoming provide a general estimate for running or walking at any pace, estimating that the average steps in a mile for running or walking at any pace is 2,000.
How Many Steps in a Mile Running: 5 Factors
When you simply want to know how many steps are in a mile running, it can be frustrating to be presented with such a wide range. However, there are a number of factors that may influence the number of steps in a mile, causing variations by nearly 1,000 from one person to the next.
- Height
- Stride length
- Gender
- Walking versus running
- Speed or pace
In general, the greatest fluctuations in how many running steps in a mile are due to height and running speed. Shorter runners generally have a smaller stride, causing them to take more steps in a mile than those who are taller.
Similarly, slow runners take more time to finish running a mile, meaning that they often take more steps than someone running at a faster pace.
For example, a runner who is 5 feet tall, running at a 12 minute pace, will log closer to 2,000 steps; whereas a 6 foot tall runner who finishes a mile in 6 minutes might only take around 1,000 steps.
Are there more steps in walking or running a mile?
Just as speed effects how many steps are in running a mile, it also effects walking a mile. A slower pace typically equates to more steps taken, meaning just about everyone takes more steps when walking a mile versus running.
According to the University of Wyoming, there is an average of 2,000 steps in walking a mile. The number of steps in a mile for walking usually falls into the range of 1,700 – 2,400 steps.
Compare the average 2,000 steps in walking to an average 1,500 steps in running a mile, and it is clear that there are more steps taken when walking a mile. While the numbers still vary from person to person, nearly everyone will take more steps when walking a mile versus running.
How Many Steps in Running a Mile: Based on Height & Pace
When it comes to converting miles to steps in running, the most influential factor is usually a person’s height. Height usually effects stride length, which determines whether or not a person will take a lot of small steps or fewer, longer steps.
Here is a table breaking down how many steps are in running a mile based on height and pace. ASCM’s Health & Fitness Journal completed a study, during which they recorded participants’ height, speed and gender. Here are the average steps in a mile when running for each height.
Height & Pace for Women
| 20 min/mile | 18 min/mile | 16 min/mile | 14 min/mile | 12 min/mile | 10 min/mile | 8 min/mile | 6 min/mile | |
| 5’0” | 2371 | 2244 | 2117 | 1991 | 1997 | 1710 | 1423 | 1136 |
| 5’2” | 2343 | 2216 | 2089 | 1962 | 1970 | 1683 | 1396 | 1109 |
| 5’4” | 2315 | 2188 | 2061 | 1934 | 1943 | 1656 | 1369 | 1082 |
| 5’6” | 2286 | 2160 | 2033 | 1906 | 1916 | 1629 | 1342 | 1055 |
| 5’8” | 2258 | 2131 | 2005 | 1878 | 1889 | 1602 | 1315 | 1028 |
| 5’10” | 2230 | 2103 | 1976 | 1850 | 1862 | 1575 | 1288 | 1001 |
| 6’0” | 2202 | 2075 | 1948 | 1821 | 1835 | 1548 | 1261 | 974 |
Height & Pace for Men
| 20 min/mile | 18 min/mile | 16 min/mile | 14 min/mile | 12 min/mile | 10 min/mile | 8 min/mile | 6 min/mile | |
| 5’4” | 2282 | 2155 | 2028 | 1901 | 1943 | 1656 | 1369 | 1028 |
| 5’6” | 2253 | 2127 | 2000 | 1873 | 1916 | 1629 | 1342 | 1055 |
| 5’8” | 2225 | 2098 | 1972 | 1845 | 1889 | 1602 | 1315 | 1028 |
| 5’10” | 2197 | 2070 | 1943 | 1817 | 1862 | 1575 | 1288 | 1001 |
| 6’0” | 2169 | 2042 | 1915 | 1788 | 1835 | 1548 | 1261 | 974 |
| 6’2” | 2141 | 2014 | 1887 | 1760 | 1808 | 1521 | 1234 | 947 |
| 6’4” | 2112 | 1986 | 1859 | 1732 | 1781 | 1494 | 1207 | 920 |
How many steps in a mile for women?
Since women are often shorter than men, the average steps in a mile is usually more for a woman versus a man. Based on the ACSM’s Health & Fitness study, here are the average number of steps for women when running a mile at each of the following paces.
- 20 min/mile: 2310
- 15 min/mile: 1987
- 12 min/mile: 1979
- 10 min/mile: 1709
- 8 min/mile: 1469
- 6 min/mile: 1213
How many steps in a mile for men?
In the same study, the average number of steps for men at each of the following paces were calculated. Here is the average number of steps for men when running a mile at each of the following paces.
- 20 min/mile: 2176
- 15 min/mile: 1868
- 12 min/mile: 1919
- 10 min/mile: 1635
- 8 min/mile: 1360
- 6 min/mile: 1064
Why You Should Know How Many Steps Are in a Mile
Even if you’re not an avid step counter, it can be very helpful to know how many steps you take when running a mile. This number provides a helpful guideline when calculating how much time you spent on your feet or how your average activity compares to daily recommendations.
Whether or not you’re aiming for a 10,000 daily step goal, being aware of your daily activity level will help tailor choices that you make each day. Choosing activities that involve more walking or moving on days when workouts don’t require much movement can help balance things out.
Similarly, if you’re hoping to lose weight or improve your fitness, understanding exactly where that 2 mile walk leaves you in regards to your daily steps will help support your overall journey.
How to Calculate Your Steps in a Mile
While these tables and various studies can certainly be helpful in estimating how many steps are in a mile for running, they don’t give us an exact answer. With such a big range in the conversion of miles to steps, it can be hard to do any real calculating without a more accurate estimate.
Luckily, it is possible (and fairly easy) to calculate exactly how many steps you take when running a mile in just a few minutes of time.
Calculating Exactly How Many Steps in Running a Mile
- Begin in an area in which you know the exact length (a track, or a pre-measured distance on the sidewalk, field or in your yard)
- Run the length of this area and count your steps
- Use your step count for this distance to calculate your steps in running a mile
For example, if you are using a track, count your steps when running one lap at your typical running pace. This lap is equivalent to ¼ mile, so you can simply multiply the number of steps you counted by 4 to get an estimate of how many steps you take to run a mile.
The number you get will be more accurate with shorter distances, but may require a bit more math to calculate. Running half a lap of the track (one straightaway and one curve) will be easier to count, but require multiplying by 8.
Understanding how many steps are taken when running a mile is helpful knowledge than can be useful in many different situations. Taking the time to learn how many steps you take is relatively quick, easy and unchanging over time. Use these tips and more to stay active, evaluate your own health and set goals for yourself.