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How Many Steps to Walk or Run 2 Miles by Height & Gender?

The number of steps you take during 2 miles 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 reports that, on average, women have a step length of 2.2 feet. On the other hand, men have an average step length of 2.5 feet. Your step and stride length may be above or below the average, depending on your height and physical fitness.

Number of steps in 2 miles (10560 feet) = 10560 feet / your Step length (feet)

Based on these averages, the average adult takes 4224 to 4800 steps in 2 miles of walking, while men take an average of 4224 and women take an average of 4800 steps in 2 miles of walking.

When a runner takes covering a distance depends on their running speed and their step length. Typically, a runner takes around 3000 steps in 2 miles. Interestingly, 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 5200 steps in 2 miles of walking.

Simone Gill and other researchers have found that the average step length of children varies significantly depending on their age. Specifically, a 2-year-old child has an average step length ranging from 30 to 40 centimeters, while a 10-year-old child has an average step length ranging from 40 to 80 centimeters.

Walking Steps Calculator

In 2008, the American College of Sports Medicine examined how many steps people take on average to go a mile at different speeds. The study also looked at how many steps men and women take per mile based on height and speed. The ACSM Health Journal study tested 44 people of different heights and fitness levels for walking.

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

  • How many steps in 2 miles at different walking, jogging, and running speeds for men and women?
  • How many steps in 2 miles walking by height, gender, and speed?
  • How Many Steps in 2 Miles Running by Height and Gender?

Also, in this article, we will cover

  • Is walking 2 miles (approximately 4224 to 4800 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 to Increase Your Steps

How Many Steps in 2 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 2 miles
Women’s steps number       Men’s steps number
Easy Walk (3 Mph)/ 20 minutes per mile46204352
Moderate Walk (4 Mph)/ 15 minutes per mile39743736
When Jogging 2 milesWomen’s steps number       Men’s steps number
Light Jog (5 mph) / 12 minutes per mile39583838
Moderate Jog (6 mph) / 10 minutes per mile34183270
When Running 2 milesWomen’s steps number       Men’s steps number
Run (7.5 mph) / 8 minutes per mile29382720
Fast run (10 mph)/ 6 minutes per mile24262128

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How Many Steps in 2 Miles Walking by Height, Speed, and Gender?

How Many Steps in 2 Miles Walking by Height, Speed, and Gender

The average height for a woman is 5 feet 4 inches, and she will take 4630 steps to walk in 2 miles at an average pace of 3 mph and 3868 steps at a fast pace.

And the average man’s height is 5 feet 9 inches; a man of that height takes 4422 steps to walk in 2 miles at an average pace of 3 mph and 3662 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 2 miles.

HeightGenderWalking pace
20 min/mi
Walking pace
18 min/mi
Walking pace
16 min/mi
Walking pace
14 min/mi
5′ 1″Male4648439441403882
5′ 2″Male4618436441123854
5′ 3″Male4590433640843830
5′ 4″Male4564431040563802
5′ 5″Male4534428240283774
5′ 6″Male4506425440003746
5′ 7″Male4478422639723718
5′ 8″Male4450419639443690
5′ 9″Male4422416839163662
5′ 10″Male4394414038863634
5′ 11″Male4366411238583606
6′ 0″Male4338408438303576
6′ 1″Male4312405638023548
6′ 2″Male4282402837743520
6′ 3″Male4254400037463492
6′ 4″Male4224397237183464

How Many Steps in 2 Miles Running by Height and Gender?

How Many Steps in 2 Miles Running by Height and Gender

A 5 feet 4 inches person running 2 miles at 5 mph takes 3886 steps and 2738 steps at 7.5 mph.

The table displays the average number of steps required for men and women to run 2 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″3994342028462272
5′ 1″3966339228162242
5′ 2″3940336627922218
5′ 3″3912334027662192
5′ 4″3886331227382164
5′ 5″3858328627122138
5′ 6″3832325826842110
5′ 7″3804322626582084
5′ 8″3778320426302056
5′ 9″3750317826042030
5′ 10″3724315025762002
5′ 11″3696312425501976
6′ 0″3670309625221948
6′ 1″3642307024961922
6′ 2″3616304224681894
6′ 3″3588301624421868
6′ 4″3562298824141840

Is Walking 2 Miles (Approximately 4000 Steps) Good A Day?

Yes. It is a good start for beginners. Two separate studies, one involving NHANES participants and another involving older adult women in the Women’s Health Study, have revealed that taking as few as approximately 4000 steps per day can significantly reduce mortality risk by roughly 30% compared to taking only about 2000 steps per day.

A study revealed a noteworthy finding: walking a minimum of 4,400 steps daily decreases the risk of mortality by 41% in comparison to walking fewer than 2,700 steps per day. Moreover, it is essential to note that the mortality risk continues to decline as you increase your walking activity.

While the study above highlights the benefits of walking at least 4,000 steps a day, this step count is considered relatively low. As per normative data, healthy adults can take between 4,000 to 18,000 steps a day, with 10,000 steps per day being a reasonable target for maintaining good health. Therefore, gradually increasing one’s daily step count is advisable to achieve optimal health benefits.

How To Track the Number of Steps You Take in 2 Miles?

If you want to track the number of steps you take in 2 miles, 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 2 miles is to measure your step length and calculate the number of steps it takes to cover in 2 miles.

Once you know your step length, you can use it to calculate the number of steps you take in 2 miles_

Number of steps = Total distance /step length

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

  • So, 2 miles equal to (2 × 5280) = 10560 Feet
  • And 2 miles equal to (2 × 63360) = 126720 inches

If you know your step length, your steps 2 miles will be:

  • 10560 divided by your step length in feet.
  • Or 126720 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 2 miles
145 cm (4’9″)Male23.7 inch (2.0 ft)5346
 Female23.6 inch (2.0 ft)5370
150 cm (4’11”)Male24.5 inch (2.04 ft)5172
 Female24.4 inch (2.03 ft)5194
155 cm (5’1″)Male25.3 inch (2.10 ft)5008
 Female25.2 inch (2.10 ft)5030
160 cm (5’3″)Male26.1 inch (2.20 ft)4856
 Female26.0 inch (2.20 ft)4874
165 cm (5’5″)Male27.0 inch (2.25 ft)4694
 Female26.8 inch (2.23 ft)4728
170 cm (5’7″)Male27.8 inch (2.32 ft)4558
 Female27.7 inch (2.30 ft)4574
175 cm (5’9″)Male28.6 inch (2.38 ft)4430
 Female28.5 inch (2.37 ft)4446
180 cm (5’11”)Male29.5 inch (2.46 ft)4296
 Female29.3 inch (2.44 ft)4324
185 cm (6’1″)Male30.3 inch (2.52 ft)4182
 Female30.1 inch (2.50 ft) 4208
190 cm (6’3″)Male31.1 inch (2.59 ft)4074
 Female31.0 inch (2.58 ft)4088
195 cm (6’5″)Male32.0 inch (2.67 ft)3960
 Female31.8 inch (2.65 ft)3984

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?

Should I take 10,000 steps a day? Well, that would be great. However, the number of steps necessary in a day differs depending on your fitness level, activity level, and even preference. Besides, some people opt to walk minimally while taking other forms of exercise with similar benefits, such as biking.

10,000 Steps started as a promotional text from a step-counter brand, but people globally accepted it as a gold standard for the number of steps required in a day. And we can admit this; after all, it remains the average number of steps recommended in a day. Besides, people walk from as low as 5000 steps a day to 12500 + steps a day. Interestingly, even the 4000 steps a day have been proven to facilitate a better lifestyle and enhance a longer life.

How to Compare Step Count with Activity Level

While there are multiple determinants of the number of steps you take in a day, activity level is a primary factor. It serves as a starting point for walking, especially when you want walking as a significant part of your fitness journey.

So, if you have an inactive or sedentary lifestyle, you can start with 5000 steps daily. Then, you can safely take up to 7500 steps a day for lightly active people. Moderately active people can take up to 10,000 steps a day. Active people will manage 12500 steps, while highly active people will easily manage more than 12500 steps.

Based on these statistics, you can bet that you will actually improve your step count with more daily activity. Therefore, this is to say that if you start off at 5000 steps with a sedentary lifestyle, you can actually make it to the legendary 10,000 steps.

How to Increase Your Steps

You have already decided to start walking as one of your cardio exercise plans. You also accepted that you have to start with a base distance and the number of steps to build up more. Probably get to the legendary 10,000 steps? Well, there are several ways to turn this into a reality;

  • Consider Walking a Distance to and From Work

Rather than drive to work, you can consider taking a cab or public transport for a long distance, then alighting a couple of miles from work. Increase the Distance gradually, which will help increase the steps you take walking as well. If your place of work is closer, try walking from work, and over time add walking to work to increase your step count.

  • Take the Stairs Rather than the Elevator

For people who work several floors up, take this as an opportunity to increase your step count. Walk up and down the stairs instead of standing in an elevator, which adds to your fitness journey.

  • Walk to the Store Rather than Order Online

Life has become so simple today that we can actually have all we need while never leaving the door of our houses. Sadly, this is all we need to increase our risk of an unfit and unhealthy life. 

For this reason, consider walking to grocery stores, boutiques, and supermarkets to get the stuff you need rather than waiting for a delivery. Even better, you will window-shop and walk around the store in search of preferences, further increasing the step count.

  • Look for Interesting Walk Paths

While a walk is fun, it can be boring to see the same route, people, and scenery all the time. To counter this, you can identify new paths that make your walk life more enjoyable. If you have an opportunity and when it’s safe, consider pathways along the countryside, beach, and mountainside. The more interesting a walking path is, the more likely you are to walk longer.

  • Count Your Steps

Have you ever realized that you feel motivated to walk more or exercise more when you actually have real figures of your progress? When walking is part of your schedule, invest in a step counter that will help you determine how many steps you take at a time or even for a day. Unsurprisingly, you will always want to do better the next time you compete against yourself.

  • Turn Walking into a Hobby

If you want to take more steps than you currently do, turn the Walk into a hobby. If you love doing something, you always look forward to doing it. More than that, you will increase the time you spend doing it whenever you can.

  • Choose a Walking Goal

How many steps do you wish to get to someday? Is it 10k, 15k or 20k, or even more? Cliche as it may sound, 10,000 steps start with 1 step. In this case, whatever your goal is, you feel better matching closer to your goal every passing day. If yesterday you made it to 4500 steps and made 4505 steps today, you are 5 steps closer to your goal today than you were yesterday.

  • Walk at a Comfortable Pace

Ensure that you always start at a pace you can sustain for as long as you intend your Walk to take. If you are comfortable with the pace, you can walk longer than you plan, and it makes it easier to increase your distance or steps over time.


The number of steps in 2 miles varies depending on several factors, including height, weight, gender, stride length, terrain, and pace. However, on average, a person will take between 4,200 steps to walk in 2 miles. The number of steps is typically lower for runners, at around 3,000 steps in 2 miles.

Walking and running are great ways to exercise and improve your health. If you are new to exercise, you must slowly and gradually increase your daily steps. Regular exercise can improve your fitness level and help you reach your goals.

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Written by

Jennifer Lewis