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How Many Steps to Walk or Run 12 Km by Height & Gender?

The number of steps you take during a 12 km walk or run varies on many factors. The most important is your step length. How far you go when you take one step is called “step length.”

The University of Oklahoma Health Sciences Center states that there are notable differences in average step lengths between men and women. On average, women have a step length of 2.2 feet (26.4 inches), while men have an average step length of 2.5 feet (30 inches).

Your step length may be above or below the average, depending on your height and physical fitness.

Number of steps in 12 km (39370 feet) = 39370 feet / your Step length (feet)

According to the University of Oklahoma Health Sciences Center’s data on average step lengths,

The average person takes between 15,748 and 17,900 steps in 12 km of walking. Men generally take around 15,748 steps, while women take around 17,900 steps due to their shorter step lengths.

But runners take around 10800 to 15000 steps in 12 km of running. When running the same distance, the required number of steps is typically lower because runners cover the same distance in fewer steps than walkers, owing to their longer step lengths and faster speeds.

And the average child takes about 19350 steps in 12 kilometers of walking. Researchers have found that the average step length of children varies considerably depending on their age. For instance, a 2-year-old child has an average step length of 30 to 40 centimeters, while a 10-year-old child has an average step length of 40 to 80 centimeters.

Walking Steps Calculator

The American College of Sports Medicine conducted a study in 2008 to investigate the average number of steps required to cover a distance at various speeds. The study examined the differences in steps per distance between men and women based on their height and pace. It involved 44 participants with different fitness levels and heights who underwent an assessment of their walking abilities.

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

  • How many steps in 12 kilometers at different walking, jogging, and running speeds for men and women?
  • How many steps in 12 kilometers of walking by height, gender, and speed?
  • How Many Steps in 12 Km Running by Height and Gender?

Also, in this article, we will cover

  • Is walking 12 kilometers (approximately 15,748 to 17,900 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 12 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.

When Walking 12 kilometersWomen’s steps number       Men’s steps number
Easy Walk (5 km/h)/ 12 minutes per kilometer1718416200
Moderate Walk (6.5 km/h)/ 10 minutes per kilometer1478413896
When Jogging 12 kilometersWomen’s steps number       Men’s steps number
Light jog (8 km/h) / 7.5 minutes per kilometer1472414280
Moderate Jog (10 km/h) / 6 minutes per kilometer1272012168
When Running 12 kilometersWomen’s steps number       Men’s steps number
Run (12 km/h) / 5 minutes per kilometer1093210116
Fast run (16 km/h)/ 4 minutes per kilometer90247920

Related Post: How Long Does It Take to Walk 12 Km (And Calories Burned)?

How Many Steps in 12 km Walking by Height, Speed, and Gender?

How Many Steps in 12 km Walking by Height, Speed, and Gender

The average height for a woman is 5 feet 4 inches, and she will take 17256 steps to walk 12 km at an average pace of 5 km/h and 14412 steps at a fast pace.

And the average man’s height is 5 feet 9 inches; a man of that height takes 16476 steps to walk 12 km at an average pace of 5 km/h and 13644 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 12 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’’Male17316163681542014460
5’ 2’’Male17208162601532414364
5’ 3’’Male17100161521521614268
5’ 4’’Male17004160561510814160
5’ 5’’Male16896159601501214064
5’ 6’’Male16788158521490413956
5’ 7’’Male16680157441479613848
5’ 8’’Male16584156361470013752
5’ 9’’Male16476155281459213644
5’ 10’’Male16368154201448413536
5’ 11’’Male16272153241437613440
6’ 0’’Male16164152161426813320
6’ 1’’Male16068151081416013224
6’ 2’’Male15960150121406413116
6’ 3’’Male15852149041395613008
6’ 4’’Male15744147961384812900

How Many Steps in 12 Km Running by Height and Gender?

How Many Steps in 12 Km Running by Height and Gender

A 5 feet 4 inches person running 12 km at 8 km/h takes 14484 steps and 10200 steps at 12 km/h.

The table displays the average number of steps required for men and women to run 12 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’’1488012744106088460
5’ 1’’1477212636104888352
5’ 2’’1467612540104048268
5’ 3’’1458012444103088172
5’ 4’’1448412336102008064
5’ 5’’1437612240101047968
5’ 6’’142801214499967860
5’ 7’’141721202499007764
5’ 8’’140761194098047656
5’ 9’’139681184496967560
5’ 10’’138721173696007464
5’ 11’’137761164095047368
6’ 0’’136801153293967260
6’ 1’’135721143693007164
6’ 2’’134761134091927056
6’ 3’’133681123290966960
6’ 4’’132721113690006852

Is Walking 12 km (Approximately 16000 Steps) Good A Day?

Yes. It is good to walk 12 km or around 16,000 steps a day. Walking 12 km or around 16,000 steps daily can provide numerous benefits, depending on your current physical activity level. For those generally inactive, achieving a goal of 16,000 steps per day can significantly reduce the risk of chronic diseases such as diabetes, heart disease, stroke, and cancer. For those who are already physically active, reaching 16,000 steps can assist in burning calories, maintaining a healthy weight, enhancing overall fitness levels, and reducing stress.

A study found that taking 16,000 steps daily was associated with a 66% reduction in the risk of all-cause mortality at any given time compared to taking only 2,700 steps (hazard ratio = 0.34, with 95% confidence intervals ranging from 0.29 to 0.39).

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 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.

How To Track the Number of Steps You Take in 12 km?

If you want to track the number of steps you take in 12 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 12 km is to measure your step length and calculate the number of steps it takes to cover in 12 km.

Once you know your step length, you can use it to calculate the number of steps you take in 12 km _

Number of steps = Total distance /step length

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

  • So, 12 km equal to (12 × 3280.8) = 39360 Feet
  • And 12 km equal to (12 × 39370) = 472440 inches

If you know your step length, your steps 12 km will be:

  • 39360 divided by your step length in feet.
  • Or 472440 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’s 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’s 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 12 km
145 cm (4’9’’)Male23.7 inch (2.0 ft)19920
 Female23.6 inch (2.0 ft)20004
150 cm (4’11’’)Male24.5 inch (2.04 ft)19272
 Female24.4 inch (2.03 ft)19344
155 cm (5’1’’)Male25.3 inch (2.10 ft)18660
 Female25.2 inch (2.10 ft)18744
160 cm (5’3’’)Male26.1 inch (2.20 ft)18096
 Female26.0 inch (2.20 ft)18156
165 cm (5’5’’)Male27.0 inch (2.25 ft)17484
 Female26.8 inch (2.23 ft)17616
170 cm (5’7’’)Male27.8 inch (2.32 ft)16980
 Female27.7 inch (2.30 ft)17040
175 cm (5’9’’)Male28.6 inch (2.38 ft)16512
 Female28.5 inch (2.37 ft)16560
180 cm (5’11’’)Male29.5 inch (2.46 ft)16008
 Female29.3 inch (2.44 ft)16116
185 cm (6’1’’)Male30.3 inch (2.52 ft)15588
 Female30.1 inch (2.50 ft)15684
190 cm (6’3’’)Male31.1 inch (2.59 ft)15180
 Female31.0 inch (2.58 ft)15228
195 cm (6’5’’)Male32.0 inch (2.67 ft)14760
 Female31.8 inch (2.65 ft)14844

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.


The number of steps required to walk 12 kilometers can vary significantly based on several factors, including gender, height, weight, pace, terrain, and step length. On average, individuals take around 15,748 to 17,900 steps in 12 km of walking, while runners typically take approximately 10800 to 15000 steps.

Both walking and running are effective methods of exercise that can significantly improve overall health and fitness. For beginners, it is crucial to gradually increase the daily step count to prevent injury and achieve fitness goals. Starting at a comfortable pace and gradually increasing the intensity and duration is advisable as the body becomes accustomed to the exercise.

Regular physical activity offers numerous benefits, including reduced risk of chronic diseases and improved mental health. Incorporating exercise into your daily routine can help you achieve these benefits.

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Written by

Jennifer Lewis