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How Many Steps to Walk or Run 10 Miles by Height & Gender?

The number of steps taken when walking or running 10 miles can vary depending on several factors, while step length is the most significant. Step length refers to the distance covered when taking a single step.

The University of Oklahoma reports that, on average, women take a step that is 2.2 feet long (or 26.4 inches). Conversely, men take a step that is 2.5 feet long (or 30 inches). Note: Your step length may be above or below the average, depending on your height and physical fitness.

Number of steps in 10 miles (52800 feet) = 52800 feet / your Step length (feet)

Based on this report, The average person takes between 21120 and 24000 steps in 10 miles of walking, while men take an average of 21120 steps and women take an average of 24000 steps in 10 miles of walking. But a runner takes around 15000 steps in 10 miles of running (These are fewer steps than a walker would take to cover the same distance since runners tend to have longer step lengths and faster paces than walkers).

And the average child takes about 26000 steps in 10 miles of walking. Researchers such as Simone Gill have discovered that the average step length of children can differ significantly based on age. For instance, a 2-year-old child typically has an average step length between 30 to 40 centimeters, while a 10-year-old child has an average step length between 40 to 80 centimeters.

Walking Steps Calculator

A study by the American College of Sports Medicine (ACSM) 2008 analyzed the average number of steps people take to cover one mile at varying speeds. The study further investigated the number of steps men and women take per mile based on height and pace. For the research, 44 individuals of diverse fitness levels and heights were tested for walking. The findings of this study can be helpful for individuals looking to track their daily physical activity by monitoring their step count.

Based on the ACSM’s Health & Fitness study, we will see

  • How many steps in 10 miles at different walking, jogging, and running speeds for men and women?
  • How many steps in 10 miles walking by height, gender, and speed?
  • How Many Steps in 10 Miles Running by Height and Gender?

Also, in this article, we will cover

  • Is walking 10 miles (approximately 21120 to 24000 steps) good a day?
  • How can you estimate your step length?
  • Does age affect step/stride length?
  • How Many Steps a Day Should You Take?

How Many Steps in 10 Miles at Different Walking, Jogging, and Running Speeds for Men and Women?

Here is a more accurate average breakdown based on various walking, jogging, and running speeds from the Health & Fitness Journal of the ACSM.

Walking 10 miles
Women’s steps number       Men’s steps number
Easy Walk (3 Mph)/ 20 minutes per mile2310021760
Moderate Walk (4 Mph)/ 15 minutes per mile1987018680
When Jogging 10 milesWomen’s steps number       Men’s steps number
Light jog (5 mph) / 12 minutes per mile1979019190
Moderate Jog (6 mph) / 10 minutes per mile1709016350
When Running 10 milesWomen’s steps number       Men’s steps number
Run (7.5 mph) / 8 minutes per mile1469013600
Fast run (10 mph)/ 6   minutes per mile1213010640

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How Long Does It Take to Walk 10 Miles by Age and Gender?

How Many Steps in 10 Miles Walking by Height, Speed, and Gender?

How Many Steps in 10 Miles Walking by Height, Speed, and Gender

The average height for a woman is 5 feet 4 inches, and she will take 23150 steps to walk 10 miles at an average pace of 3 mph and 19340 steps at a fast pace.

And the average man’s height is 5 feet 9 inches; a man of that height takes 22110 steps to walk in 10 miles at an average pace of 3 mph and 18310 steps at a fast pace.

The table displays the typical number of steps that men and women, depending on their height and walking speed, need to take to walk 10 miles.

HeightGenderWalking pace
20 min/mi
Walking pace
18 min/mi
Walking pace
16 min/mi
Walking pace
14 min/mi
5’ 1’’Male23240219702070019410
5’ 2’’Male23090218202056019270
5’ 3’’Male22950216802042019150
5’ 4’’Male22820215502028019010
5’ 5’’Male22670214102014018870
5’ 6’’Male22530212702000018730
5’ 7’’Male22390211301986018590
5’ 8’’Male22250209801972018450
5’ 9’’Male22110208401958018310
5’ 10’’Male21970207001943018170
5’ 11’’Male21830205601929018030
6’ 0’’Male21690204201915017880
6’ 1’’Male21560202801901017740
6’ 2’’Male21410201401887017600
6’ 3’’Male21270200001873017460
6’ 4’’Male21120198601859017320

How Many Steps in 10 Miles Running by Height and Gender?

How Many Steps in 10 Miles Running by Height and Gender

A 5 feet 4 inches person running 10 miles at 5 mph takes 19430 steps and 13690 steps at 7.5 mph.

The table displays the average number of steps required for men and women to run 10 miles based on speed and height.

HeightRunning pace
12 min/mi
Running pace
10 min/mi
Running pace
8 min/mi
Running pace
6 min/mi
5’ 0’’19970171001423011360
5’ 1’’19830169601408011210
5’ 2’’19700168301396011090
5’ 3’’19560167001383010960
5’ 4’’19430165601369010820
5’ 5’’19290164301356010690
5’ 6’’19160162901342010550
5’ 7’’19020161301329010420
5’ 8’’18890160201315010280
5’ 9’’18750158901302010150
5’ 10’’18620157501288010010
5’ 11’’1848015620127509880
6’ 0’’1835015480126109740
6’ 1’’1821015350124809610
6’ 2’’1808015210123409470
6’ 3’’1794015080122109340
6’ 4’’1781014940120709200

Is Walking 10 Miles (Approximately 20000 Steps) Good A Day?

Yes, it is good to walk 10 miles or 20,000 steps a day. Walking 20,000 steps a day can offer various benefits depending on your current level of physical activity. For inactive people, initiating a routine of 20,000 steps a day can significantly lower the risk of chronic diseases such as heart disease, stroke, diabetes, and cancer. If you are already active, adding 20,000 steps to your daily routine can assist in burning calories, maintaining a healthy weight, and improving overall fitness levels while reducing stress levels.

Moreover, research has suggested that walking can enhance brain health, potentially serving as a preventative measure for Alzheimer’s disease and dementia. Furthermore, walking has been shown to promote heart health by decreasing blood pressure and reducing harmful cholesterol levels. Take steps towards a healthier future by incorporating more walking into your daily routine!

Is 10 miles a day too much walking? Well, you can walk 10 miles or 20,000 steps in a day. But my personal experience is that walking for extended periods, such as 10 miles or 20,000 steps per day, can lead to physical discomforts such as chafing, rash, blisters, and joint issues. Avoiding such problems takes practice and physical fitness. It is also recommended to gradually increase the duration and intensity of your walks, which allows your body to adapt to the added stress. And If you’re new to walking, start with shorter distances and work up to 10 miles.

How To Track the Number of Steps You Take in 10 Miles?

If you want to track the number of steps you take in 10 miles, you can use a pedometer or a fitness tracker with a step-counting feature. These devices can help you keep track of your daily steps, Distance walking, and other metrics related to your physical activity.

Another way to estimate the number of steps you take in 10 miles is to measure your step length and calculate the number of steps it takes to cover in 10 miles.

Once you know your step length, you can use it to calculate the number of steps you take in 10 miles_

Number of steps = Total distance /step length

Since there are 5,280 feet per mile, and there are 63360 inches per mile.

  • So, 10 miles equal to (10 × 5280) = 52800 Feet
  • And 10 miles equal to (10 × 63360) = 633600 inches

If you know your step length, your steps 10 miles will be:

  • 52800 divided by your step length in feet.
  • Or 633600 divided by your step length in inches.

How To Measure Your Step Length

Let’s get down to some of the most recommended methods, but first;

Step Length Vs. Stride Length

Is there a difference between the stride length and the step length? Absolutely!

A step refers to the Distance between one foot and the other when walking or running. On the other hand, a stride is a Distance between one foot from one point to the next where the same foot lands.

1. Estimate the Step Length by Your Height

Did you know that your body height significantly determines your step length? In this case, it has been proven that short people have shorter steps, while tall people have longer steps.

So, precisely how do you estimate your step using your height? Essentially, you need both your height and sex to estimate your step length;

Men: step length = height(inches) x 0.415. For example, a man of 6 feet 2 inches or 74 inches (1 foot equals 12 inches, so 6 feet 2 inches equals: 6×12+2=74 inches) should have a step length of 74 x 0.415 =30.7 inches or 2.55 feet.

Women: step length = height(inches) x 0.413. For example, a woman of 5 feet 4 inches or 64 inches (1 foot equals 12 inches, so 5 feet 4 inches equals: 5×12+4=64 inches) should have a step length of 64 x 0.413 =26.4 inches or 2.2 feet.

The following table provides some estimations based on your height.

HeightGenderStep LengthSteps in 10 miles
145 cm (4’9″)Male23.7 inch (2.0 ft)26730
 Female23.6 inch (2.0 ft)26850
150 cm (4’11”)Male24.5 inch (2.04 ft)25860
 Female24.4 inch (2.03 ft)25970
155 cm (5’1″)Male25.3 inch (2.10 ft)25040
 Female25.2 inch (2.10 ft)25150
160 cm (5’3″)Male26.1 inch (2.20 ft)24280
 Female26.0 inch (2.20 ft)24370
165 cm (5’5″)Male27.0 inch (2.25 ft)23470
 Female26.8 inch (2.23 ft)23640
170 cm (5’7″)Male27.8 inch (2.32 ft)22790
 Female27.7 inch (2.30 ft)22870
175 cm (5’9″)Male28.6 inch (2.38 ft)22150
 Female28.5 inch (2.37 ft)22230
180 cm (5’11”)Male29.5 inch (2.46 ft)21480
 Female29.3 inch (2.44 ft)21620
185 cm (6’1″)Male30.3 inch (2.52 ft)20910
 Female30.1 inch (2.50 ft) 21040
190 cm (6’3″)Male31.1 inch (2.59 ft)20370
 Female31.0 inch (2.58 ft)20440
195 cm (6’5″)Male32.0 inch (2.67 ft)19800
 Female31.8 inch (2.65 ft)19920

2. Calculating the Average Step Length in each Distance

Here, you literally have to determine a specified distance, say 10 or 20 feet, where you can walk straight from one point to another. Here is the process;

  1. Measure a 20- or 10-foot Distance, mark it with a conspicuous pen or chalk, or place an object on each of the ends of the Distance.
  2. Next, take your normal walking steps, walking from one side of the post to the other. Ensure that you count your steps accurately.
  3. Then, divide the Distance by the number of steps you make to get your step length. For example, if the Distance is 20 feet and the number of steps is 8, 20/ 8 = 2.5 feet: Your step length is 2.5 feet.

3. Using a Pedometer/ App

A pedometer is one of the easiest ways to calculate your step length digitally. While it does not count your step length, it will record the Distance and the number of steps you take, which are all you need to determine your step length.


  1. First, put your pedometer on the part of your body, or start the pedometer on your phone and start walking with it.
  2. The pedometer will start calculating your distance as well as the number of steps you take.
  3. Stop after walking for the distance you intended and calculate your step length;
    • Distance = 80 meters
    • Steps = 92 steps
    • Step length = 80/ 92 = 0.87 meters 
    • Convert to feet: 2.85 feet
    • Therefore, your step length is 2.85 feet.

You can also input your height and weight in the pedometer to approximate your step length quicker.

Does Age Affect Step/ Stride Length?

Yes, age affects step length, with older adults at shorter strides than younger adults. However, the difference sets in so slowly that you may not realize it. Studies show that one decreases step length by 0.33% every year. This translates to only a 20% decrease in stride length from the stride at age 20 to the stride at age 80.

The Difference in Walking Steps Between Young and Senior Adults

In general, people walk from the ankles and hip joints. However, the more energy you exert on the ankles, the less strain you exert on the knee joints. Consequently, this reduces the risks of hip joint injuries and diseases.

However, as people age, the rate at which they lose their bone and muscle mass is faster than the rate of production. Research indicates that this phenomenon translates into people walking more from their hip joints as opposed to their ankles in older age.

Following the Walk from the joint is a slower step; hence people walk at shorter steps at older ages.

Do Older People Walk Slower?

Overall, older people walk slower than younger adults. After all, on average, health deteriorates over the years, while bone mass and, thus, strength start to depreciate.

However, this answer is subject to the stride length, physical fitness, and health condition.

How to Take Faster Steps in Old Age

While it is true that older adults walk slower than younger adults, you can ensure that you still walk at a steady pace using the following tips;

  • Ensure that you walk more often, which helps adapt the body to the exercise.
  • Other than walking, engage in strength training, mainly concentrating on the lower body to ensure endurance, strength, and muscle building.
  • Eat healthy foods that are rich in calcium and magnesium, which help strengthen the joints and reduce the rate of deterioration.
  • Avoid too much red meat, which is related to gout that affects joints and slows the walking pace.
  • Walk whenever you can; to the store, up and down the stairs, to meet friends, to work, and more.

How Many Steps a Day Should You Take?

While aiming for 10,000 steps per day is a common goal, it may not be the most critical factor in achieving overall health and wellness. Recent research has shown that 7,500 steps per day are likely enough to reap the health benefits of regular movement, and setting a higher goal can have even more significant benefits. The key is prioritizing daily movement, linked to improved cardiovascular health, cognitive function, weight management, and more. Ultimately, the most important thing is to find a realistic and achievable goal that works for you and your lifestyle.

A study published in JAMA Internal Medicine found that taking at least 4,400 steps per day can lead to a 41 percent lower mortality rate in older women than in those taking just 2,700 steps. The benefits continue to increase until 7,500 steps. Similarly, research out of UMass Amherst shows that walking between 6,000 and 9,000 steps per day can significantly decrease the risk of cardiovascular events in adults over 60. In fact, those who walked within this step range had a 40 to 50 percent lower risk compared to those who only walked 2,000 steps per day.

But in 2011, a study reported that healthy adults typically take between 4,000 and 18,000 steps per day, with 10,000 steps per day being a reasonable and achievable goal for maintaining good health.

According to this study, if you’re looking to assess your physical activity levels, there are several categories that you can consider.

Activity levelSteps per day
Basal ActiveLess than 2,500
Limited Active2,500 to 4,999
Low Active5,000 to 7,499
Moderate Active7,500 to 9,999
Active10,000 to 12,499
High Active More than 12,500

However, while there’s nothing inherently wrong with aiming for 10,000 steps per day, it’s essential to recognize that this goal may not be realistic or achievable for many people. According to Elroy Aguiar, a senior postdoctoral research associate at the Physical Activity and Health Laboratory Department of Kinesiology at the School of Public Health and Health Sciences at the University of Massachusetts, Amherst, on average, Americans only get around 5,000 to 6,500 steps per day. Therefore, setting a more realistic goal, such as 7,500 steps, is essential for achieving the daily health benefits of regular movement.


Various factors, such as height, weight, gender, stride length, terrain, and pace, can influence the number of steps required to walk or run 10 miles. On average, it is estimated that a person would take between 21120 and 24000 steps to walk 10 miles, while runners would take approximately 15,000 steps to cover the same distance.

Physical activity through walking or running can significantly improve overall health and fitness levels. However, it is crucial to note that gradually increasing your daily step count is essential, particularly for those new to exercise. Regular exercise, including walking or running, can help you reach your fitness goals and improve your overall well-being. You can use a pedometer or other tracking devices to track your daily physical activity, which can provide valuable feedback and help you monitor your progress.

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Written by

Jennifer Lewis