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

The K in “10K” stands for “kilometer,” which is a little more than half a mile. Ten kilometers = 6.2 miles. Many people wonder, “How many steps is a 10 Km(10k)?” Knowing the number of steps taken during a 10 Km(10k) can benefit runners and walkers by providing a way to track progress and set goals. Whether you’re a beginner or an experienced athlete, understanding your step count can help you adjust your pace and improve your performance.

The number of steps taken during a 10 km is influenced by various factors, with step length being the most significant. Step length refers to the Distance covered by an individual with one step.

Number of steps in 10 km (32808 feet) = 32808 feet / your Step length (feet)

You can estimate your exact step length by various methods. Later in this article, I’ve included three easy ways to calculate your exact step length.

A study by the University of Oklahoma shows notable differences in the average stride and step lengths between males and females. On average, women tend to have a step length of 2.2 feet (equivalent to 26.4 inches). In contrast, men have an average step length of 2.5 feet (equivalent to 30 inches). Your step and stride length may be above or below the average, depending on your height and physical fitness.

Based on this report,

The average person takes approximately 13123 to 14912 steps in 10 km of walking. Men take around 13123 steps, while women take 14912 steps in 10k of walking. But runners take around 9000 to 12500 steps in 10k of running. Running the same Distance typically requires fewer steps because runners take longer strides and move faster, allowing them to cover the same distance with fewer steps than walkers.

And the average child takes about 16120 steps to walk 10 kilometers. Research has demonstrated that the average step length of children differs considerably depending on their age. For instance, a 2-year-old child typically has an average step length of 30 to 40 centimeters, whereas a 10-year-old child has an average step length of 40 to 80 centimeters.

Note: Calculating the number of steps needed to cover a specific distance can be challenging due to several factors, such as height, preferred step length, and pace. Moreover, the Distance covered per step can vary significantly depending on the terrain.

A study by the American College of Sports Medicine 2008 determined the average number of steps needed to cover a specific distance at various walking speeds. And this study investigates the differences in steps per Distance between men and women, considering their height and walking pace. The researchers evaluated the walking capabilities of 44 participants with diverse fitness levels and heights.

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

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

Also, in this article, we will cover

  • Is walking 10 kilometers (approximately 13123 to 14912 steps) good a day?
  • How Many Steps a Day Should You Take?
  • How can you estimate your step length?
  • Does age affect step/stride length?

How Many Steps in 10 km 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 kilometers
Women’s steps number       Men’s steps number
Easy Walk (5 km/h)/ 12 minutes per kilometer1432013500
Moderate Walk (6.5 km/h)/ 10 minutes per kilometer1232011580
When Jogging 10 kilometersWomen’s steps number       Men’s steps number
Light jog (8 km/h) / 7.5 minutes per kilometer1227011900
Moderate Jog (10 km/h) / 6 minutes per kilometer1060010140
When Running 10 kilometersWomen’s steps number       Men’s steps number
Run (12 km/h) / 5 minutes per kilometer91108430
Fast run (16 km/h)/ 4 minutes per kilometer75206600

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

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

The average height for a woman is 5 feet 4 inches, and she will take 14380 steps to walk 10 km at an average pace of 5 km/h and 12010 steps at a fast pace.

And the average man’s height is 5 feet 9 inches; a man of that height takes 13730 steps to walk 10 km at an average pace of 5 km/h and 11370 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 km.

HeightGenderWalking pace
20 min/mi
12.26 min/km
Walking pace
18 min/mi
11.12 min/km
Walking pace
16 min/mi
9.57 min/km
Walking pace
14 min/mi
8.43 min/km
5’ 1’’Male14430136401285012050
5’ 2’’Male14340135501277011970
5’ 3’’Male14250134601268011890
5’ 4’’Male14170133801259011800
5’ 5’’Male14080133001251011720
5’ 6’’Male13990132101242011630
5’ 7’’Male13900131201233011540
5’ 8’’Male13820130301225011460
5’ 9’’Male13730129401216011370
5’ 10’’Male13640128501207011280
5’ 11’’Male13560127701198011200
6’ 0’’Male13470126801189011100
6’ 1’’Male13390125901180011020
6’ 2’’Male13300125101172010930
6’ 3’’Male13210124201163010840
6’ 4’’Male13120123301154010750

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

How Many Steps in 10 Km Running by Height and Gender

A 5 feet 4 inches person running 10 km at 8 km/h takes 12070 steps and 8500 steps at 12 km/h.

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

HeightRunning pace
12 min/mi
7.28 min/km
Running pace
10 min/mi
6.13 min/km
Running pace
8 min/mi
4.58 min/km
Running pace
6 min/mi
3.43 min/km
5’ 0’’124001062088407050
5’ 1’’123101053087406960
5’ 2’’122301045086706890
5’ 3’’121501037085906810
5’ 4’’120701028085006720
5’ 5’’119801020084206640
5’ 6’’119001012083306550
5’ 7’’118101002082506470
5’ 8’’11730995081706380
5’ 9’’11640987080806300
5’ 10’’11560978080006220
5’ 11’’11480970079206140
6’ 0’’11400961078306050
6’ 1’’11310953077505970
6’ 2’’11230945076605880
6’ 3’’11140936075805800
6’ 4’’11060928075005710

Is Walking 10 km (more than 12,000 Steps) Good A Day?

Yes, walking 10 km or more than 12,000 steps a day is good for your health. It can help you lose weight, improve cardiovascular health, reduce mortality risk, and reduce your risk of chronic diseases like diabetes. 

According to a study by the National Institute of Health, individuals who walk 8,000 steps daily have a 50% lower risk of mortality from any cause than those taking only 4,000 steps. Moreover, those who walked 12,000 steps daily had a 65% lower mortality risk.

A study demonstrated men’s cardiovascular benefits with daily step counts of up to and beyond 12,500; the relationship between step count and cardiovascular disease risk in women was found to be non-linear. However, recent research indicates that postmenopausal women may need to walk 12,500 steps daily to attain a healthy weight.

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 than those who only walked 2,000 steps daily.

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 ActiveMore 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.

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

If you want to track the number of steps you take in 10 km, you can use a pedometer or a fitness tracker that has 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 km is to measure your step length and calculate the number of steps it takes to cover in 10 km.

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

Number of steps = Total distance /step length

Since there are 3280.8 feet per km, and there are 39370 inches per km.

  • So, 10 km equal to (10 × 3280.8) = 32808 Feet
  • And 10 km equal to (10 × 39370) = 393700 inches

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

  • 32808 divided by your step length in feet.
  • Or 393700 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 km
145 cm (4’9’’)Male23.7 inch (2.0 ft)16600
 Female23.6 inch (2.0 ft)16670
150 cm (4’11’’)Male24.5 inch (2.04 ft)16060
 Female24.4 inch (2.03 ft)16130
155 cm (5’1’’)Male25.3 inch (2.10 ft)15550
 Female25.2 inch (2.10 ft)15620
160 cm (5’3’’)Male26.1 inch (2.20 ft)15080
 Female26.0 inch (2.20 ft)15130
165 cm (5’5’’)Male27.0 inch (2.25 ft)14570
 Female26.8 inch (2.23 ft)14680
170 cm (5’7’’)Male27.8 inch (2.32 ft)14150
 Female27.7 inch (2.30 ft)14200
175 cm (5’9’’)Male28.6 inch (2.38 ft)13760
 Female28.5 inch (2.37 ft)13800
180 cm (5’11’’)Male29.5 inch (2.46 ft)13340
 Female29.3 inch (2.44 ft)13430
185 cm (6’1’’)Male30.3 inch (2.52 ft)12990
 Female30.1 inch (2.50 ft)13070
190 cm (6’3’’)Male31.1 inch (2.59 ft)12650
 Female31.0 inch (2.58 ft)12690
195 cm (6’5’’)Male32.0 inch (2.67 ft)12300
 Female31.8 inch (2.65 ft)12370

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.


Including regular physical activity, such as walking or running, in your daily routine can significantly impact your overall health and fitness. The number of steps required to cover 10 km can vary based on several factors, including height, weight, gender, stride length, terrain, and pace. Per estimates, walking 10 km would require approximately 13123 to 14912 steps, while running the same distance would require about 9100 steps.

However, if you are new to exercising, it’s essential to gradually increase your daily step count to avoid injury and ensure long-term success. Setting achievable fitness goals and incorporating regular physical activity into your daily routine can improve your overall well-being and help you attain a healthier lifestyle. Consistency is critical, and making exercise a habit can significantly improve your physical and mental health in the long run.

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Written by

Jennifer Lewis