Steps Per Mile Chart: Complete Reference by Height

Quick Answer: Average Steps Per Mile

Here are the most commonly used averages:

• Walking (average adult): 2,000-2,200 steps per mile
• Running (average adult): 1,400-1,700 steps per mile

However, these averages can be significantly off for you individually. A 5'0" person takes about 25% more steps per mile than a 6'4" person. That's why the charts below are organized by height for accuracy.

Steps Per Mile Chart: Walking

This chart shows steps per mile for walking at various heights. Values are calculated using the standard stride length formula (height × 0.415).

Key observations from the walking chart:

• Steps per mile ranges from about 1,960 (6'6") to 2,625 (4'10")
• Each inch of height difference changes steps per mile by approximately 35-40 steps
• The "average" of 2,000-2,200 steps applies mainly to people 5'6" to 6'2"

Steps Per Mile Chart: Running

Running stride is longer than walking stride (typically about 52% of height vs 41.5% for walking), resulting in fewer steps per mile:

Key observations from the running chart:

• Running takes 20-25% fewer steps per mile than walking
• Range is approximately 1,541 (6'6") to 2,096 (4'10") steps per mile
• Running pace can further affect stride length (faster = longer strides)

Steps Per Mile by Walking Speed

Walking speed also affects your steps per mile. Faster walking generally means slightly longer strides:

Speed effect summary:

• Slower walking = shorter strides = more steps per mile
• Faster walking = longer strides = fewer steps per mile
• Difference between slow and power walk is about 5-10%

Steps Per Mile by Running Pace

For runners, pace significantly affects stride length and steps per mile:

Key insights for runners:

• Elite marathon runners may take only 1,400-1,500 steps per mile
• Stride length increases with speed up to your maximum sustainable pace
• Cadence (steps per minute) also increases with speed

How to Calculate Your Personal Steps Per Mile

While the charts above provide good estimates, you can calculate your exact steps per mile using these methods:

Method 1: Using the Formula

Step 1: Calculate your stride length

• Walking: Height (inches) × 0.415 (see stride length by height)
• Running: Height (inches) × 0.52

Step 2: Convert to feet (divide by 12)

Step 3: Divide 5,280 by your stride length in feet — learn the full math in our steps to miles formula guide

Example for a 5'8" (68") person walking:

• Stride: 68 × 0.415 = 28.2 inches = 2.35 feet
• Steps per mile: 5,280 ÷ 2.35 = 2,247 steps/mile

Method 2: Measure Your Actual Stride

For the most accurate result, measure your real stride length:

1. Find a measured track (400m track = 0.25 miles)
2. Walk or run one lap at your normal pace while counting steps
3. Multiply by 4 to get steps per mile

Method 3: Use a Fitness Tracker

Many fitness devices track both steps and distance:

1. Walk a known distance (measured with GPS or known route)
2. Note your step count for that distance
3. Calculate: (Steps ÷ Distance in miles) = Steps per mile

Steps Per Mile: Gender Differences

While height is the primary factor, there are some gender-related patterns:

Average Steps Per Mile by Gender

These differences are primarily due to average height differences:

• Average male height in the US: 5'9" (175 cm)
• Average female height in the US: 5'4" (163 cm)
• The 5-inch difference accounts for roughly 200-250 steps per mile

Note: Height, not gender, is the determining factor. A 5'10" woman and 5'10" man will have similar steps per mile.

Steps Per Mile: Age Considerations

Age can affect stride length and steps per mile in several ways:

Children

• Much higher steps per mile due to shorter legs
• A 4-year-old may take 3,000+ steps per mile
• Steps per mile decreases as children grow

Adults (20-60)

• Relatively stable steps per mile based on height
• Peak stride length typically in 20s-40s
• Fitness level affects stride more than age in this range

Older Adults (60+)

• Stride length tends to decrease with age
• May take 10-20% more steps per mile than younger adults of same height
• Walking speed typically decreases
• Balance and mobility affect stride

Adjusted estimates for adults over 60:

• Walking: Add 10-15% to the chart values
• Example: 5'6" older adult might take 2,500-2,550 steps/mile instead of 2,315

Factors That Affect Steps Per Mile

Beyond height, several factors can influence your steps per mile:

Physical Factors

• Leg length: Even at same height, leg length varies
• Flexibility: Greater hip flexibility = longer stride potential
• Strength: Stronger legs can push off more effectively
• Fitness level: More fit = more efficient, often longer strides
• Weight: Higher weight may slightly reduce stride length
• Injuries: Past injuries may affect gait and stride

Environmental Factors

• Terrain: Hills, trails, or uneven ground = shorter strides
• Surface: Sand or snow = much shorter strides
• Weather: Icy conditions = cautious, shorter strides
• Incline: Uphill = shorter strides, downhill = longer strides

Equipment Factors

• Footwear: Different shoes affect stride length
• Carrying weight: Backpacks or loads reduce stride
• Clothing: Restrictive clothing can limit movement

Activity Factors

• Fatigue: Stride shortens when tired
• Speed: Faster pace = longer strides (to a point)
• Purpose: Casual strolling vs. exercise walking

Steps Per Mile for Common Distances

Here's a quick reference for popular distances at different heights:

Using the Steps Per Mile Chart for Fitness Goals

Understanding your steps per mile helps with fitness planning:

Setting Step Goals

If your goal is to walk 5 miles daily:

• At 5'0": Need ~12,700 steps
• At 5'6": Need ~11,600 steps
• At 6'0": Need ~10,600 steps

Converting Step Goals to Distance

If your goal is 10,000 steps:

• At 5'0": Equals ~3.9 miles
• At 5'6": Equals ~4.3 miles
• At 6'0": Equals ~4.7 miles

Comparing Fitness Between People

When comparing activity with others, remember that the same step count means different distances for different heights. A 6'2" person walking 8,000 steps covers roughly the same distance as a 5'2" person walking 10,000 steps.

Steps Per Mile Chart for Fitness Trackers

When setting up fitness trackers, you'll often need to input your stride length. Here's how to use these charts:

For Fitbit, Garmin, Apple Watch, etc.

1. Find your height in the appropriate chart
2. Note the stride length column
3. Enter this value in your device settings
4. Or let the device auto-calibrate with GPS on

Improving Tracker Accuracy

• Calibrate by walking a known distance with GPS enabled
• Measure and enter your actual stride if possible
• Use the same device consistently for trend tracking
• Remember: consistency matters more than absolute accuracy

Steps Per Multiple Distances by Height

Common Questions About Steps Per Mile

Summary: Steps Per Mile Quick Reference

Here's a quick summary of the key steps per mile figures:

Walking Steps Per Mile by Height

• Under 5'4": 2,400-2,600 steps/mile
• 5'4" to 5'8": 2,200-2,400 steps/mile
• 5'8" to 6'0": 2,100-2,250 steps/mile
• Over 6'0": 1,950-2,100 steps/mile

Running Steps Per Mile by Height

• Under 5'4": 1,900-2,100 steps/mile
• 5'4" to 5'8": 1,750-1,900 steps/mile
• 5'8" to 6'0": 1,650-1,780 steps/mile
• Over 6'0": 1,500-1,680 steps/mile

Use these charts as a starting point, and consider measuring your actual stride for the most accurate tracking of your walking and running distances!