Lifestyle

How many steps are in a mile during walking or running?

On an average, a walking individual takes between 2,000 and 2,500 steps per mile. These steps can be counted by a fitness band, pedometer, or your phone’s motion sensor.

These electronic or electromechanical devices in addition to counting steps also show distance traveled, calories burned, altitude climbed, and time of day. These devices function by sensing the motion of an individual’s hands or hips.

Walking is a great way to keep your body moving, whether you do it around the office, between classes, or by running shopping.

For all of the methods which are geared towards aiding people to lose weight, walking is still one of the best things to add onto a workout program. Walking is healthy for the body. Also, it is helpful as additional exercise if you want to drop weight or body fat, but it does not cover all of the bases.

However, if you chain a walking habit with a smart workout program, you are going to increase the health benefits. And also get a lot better results, a lot faster.

Such programs present technological progress that introduces digital devices with superb features. For example, there are cell phones and watches with motion sensors, installed in them.

They measure how much does a person walk or run during the course of a complete day. As running steps have a longer stride length so you may take between 1,400 and 1,700 steps per mile. The number of steps varies from person to person per mile. It depends on an individual’s stride length.

Typical steps per mile walking and running

In 2007, a research was published in The American College of Sports Medicine. In this research, the researchers wanted to find out the number of steps women and men took to walk one mile at 20 and 15-minute paces. And compare them to people running one mile at 12, 10, 8 and 6-minute paces.

Thus, what were the outcomes? Well, the average number of steps required to walk/run a mile ranged from 1,064 steps in men for a six-minute per mile pace. While in women it ranged from 2,310 steps for a 20-minute per mile walk.

Worth mentioning was that on average, individuals took more steps during running (jogging) a 12-minute mile than while walking a 15-minute mile (1,951 against 1,935 steps, respectively).

The researchers observed that this finding was most likely linked to the smaller distance between steps which individuals tend to take while jogging at the slower speed (12-minute miles) than walking at a 15-minute per mile pace.

Your height affects the steps you take

A generally quoted estimation of stride length is 42 percent of height. Although further research shows that ratio is moderately accurate. A step for a 7ft tall runner will be longer than that of a 4ft tall person of shorter height enjoying a walk.

For an average person steps in a mile/kilometer;

• 1 mile = 2,000 steps
• 1 km = 1,250 steps
• 10,000 steps = 5 miles

On the basis that an individual of average height has a stride length of almost 2.1 to 2.5 feet. Thus, it means around 2,000 jogging/walking steps make up a mile. This shows that 10,000 steps convert to about 5 miles, with an average stride length.

It has been observed that a person aged 45 and weighing 70kg can burn about 400kcal by walking 10,000 steps briskly.

Calculate steps per mile by using your stride length

An average stride length is 2.2 feet for women and 2.5 feet for men. But it depends very much on height.
You can use various methods to measure your stride length like walking a football field (300 feet) and using these equations;

• 300/step count = stride length in feet
• 3600/step count = stride length in inches

If you know your stride length, you can calculate your steps per mile as follows;

• 5,280 divided by your stride length calculated in feet.
• 63,360 divided by your stride length calculated in inches.

By using these formulas you can get a much more accurate number for your personal steps per mile. Several pedometers have a set up built in which uses these estimates. It asks your height to estimate your stride length.

The bottom line

After knowing a number of typical steps for a mile, you can predict how much you need to walk to log 10,000 steps per day. There are several mobile apps which can help you in counting your walking steps.

The miles might not seem like so long if you get how many you manage to log during your daily activities. Keep moving and you will surely make it to your daily goal.

Sophie Abram

Sophie Abram is an author at Top Health Journal. She has a master’s degree in Biochemistry. Evidence-based nutrition is her passion and she loves to devote her career to informing the general public about it. She has extensive experience as a researcher and her research focus is within food reformulation, improving food supply and food environments. Her research examines how nutrition, dietary supplements, and exercise affects human body composition.

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