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How Many Steps to Walk or Run 3 Miles by Height & Gender?

The number of steps you take during 3 miles walk or run depends on various factors, while step length is the most significant. Step length refers to the distance you cover with one step.

According to the University of Oklahoma, the average step length for women is 2.2 feet (26.4 inches). Men’s average step length is 2.5 feet (30 inches). Depending on your height and physical fitness, your step length may be above or below the average.

Number of steps in 3 miles (15840 feet) = 15840 feet / your Step length (feet).

Based on this report,

Generally, Men take an average of 6336 steps, while women take an average of 7200 steps in 3 miles of walking. But runners take around 4500 to 6000 steps in 3 miles of running (If you run, your step length is likely longer than a walker’s, so you’ll take fewer steps throughout a 3-mile).

On the other hand, the average child takes about 7800 steps in 3 miles of walking. According to Simone Gill and other researchers, the average step length of children varies significantly based on their age. 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

In 2008, the American College of Sports Medicine conducted a study to determine the average number of steps people take to cover a mile at different speeds. The study also analyzed the number of steps men and women take per mile based on height and speed. To conduct the study, 44 individuals with varying heights and fitness levels were tested for their walking abilities.

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

  • How many steps in 3 miles at different walking, jogging, and running speeds for men and women?
  • How many steps in 3 miles walking by height, gender, and speed?
  • How Many Steps in 3 Miles Running by Height and Gender?

Also, in this article, we will cover

  • Is walking 3 miles (approximately 6336 to 7200 steps) good a day?
  • How can you estimate your step length?
  • How Many Steps a Day Should You Take?
  • How to increase your steps?

How Many Steps in 3 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 3 miles
Women’s steps number       Men’s steps number
Easy Walk (3 Mph)/ 20 minutes per mile69306528
Moderate Walk (4 Mph)/ 15 minutes per mile59615604
When Jogging 3 milesWomen’s steps number       Men’s steps number
Light jog (5 mph) / 12 minutes per mile59375757
Moderate Jog (6 mph) / 10 minutes per mile51274905
When Running 3 milesWomen’s steps number       Men’s steps number
Run (7.5 mph) / 8 minutes per mile44074080
Fast run (10 mph)/ 6 minutes per mile36393192

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How Many Steps in 3 Miles Walking by Height, Speed, and Gender?

How Many Steps in 3 Miles Walking by Height, Speed, and Gender

The average height for a woman is 5 feet 4 inches, and she will take 6945 steps to walk in 3 miles at an average pace of 3 mph and 5802 steps at a fast pace.

And the average man’s height is 5 feet 9 inches; a man of that height takes 6633 steps to walk in 3 miles at an average pace of 3 mph and 5493 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 3 miles.

HeightGenderWalking pace
20 min/mi
Walking pace
18 min/mi
Walking pace
16 min/mi
Walking pace
14 min/mi
5′ 1″Male6972659162105823
5′ 2″Male6927654661685781
5′ 3″Male6885650461265745
5′ 4″Male6846646560845703
5′ 5″Male6801642360425661
5′ 6″Male6759638160005619
5′ 7″Male6717633959585577
5′ 8″Male6675629459165535
5′ 9″Male6633625258745493
5′ 10″Male6591621058295451
5′ 11″Male6549616857875409
6′ 0″Male6507612657455364
6′ 1″Male6468608457035322
6′ 2″Male6423604256615280
6′ 3″Male6381600056195238
6′ 4″Male6336595855775196

How Many Steps in 3 Miles Running by Height and Gender?

How Many Steps in 3 Miles Running by Height and Gender

A 5 feet 4 inches person running 3 miles at 5 mph takes 5829 steps and 4107 steps at 7.5 mph.

The table displays the average number of steps required for men and women to run 3 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″5991513042693408
5′ 1″5949508842243363
5′ 2″5910504941883327
5′ 3″5868501041493288
5′ 4″5829496841073246
5′ 5″5787492940683207
5′ 6″5748488740263165
5′ 7″5706483939873126
5′ 8″5667480639453084
5′ 9″5625476739063045
5′ 10″5586472538643003
5′ 11″5544468638252964
6′ 0″5505464437832922
6′ 1″5463460537442883
6′ 2″5424456337022841
6′ 3″5382452436632802
6′ 4″5343448236212760

Is Walking 3 Miles (Approximately 6000 Steps) Good A Day?

Yes, of course, it is good. Fitness and medical experts all agree that we should strive to walk at 3 miles or 6,000 steps a day for good heart health and other benefits for the body and mind.

The meta-analysis analyzed information from 15 studies, including almost 50,000 participants from four continents. According to the data, older persons who walk between 6,000 and 8,000 steps a day have a lower risk of mortality from any cause.

In a recent study, persons who walked 6,000 to 9,000 steps a day had a much lower risk of cardiovascular disease, including heart attacks and strokes, than those who walked only 2,000. Walking 6,000-9,000 steps per day reduced the risk of cardiovascular disease by 40%-50%, according to the study.

How To Track the Number of Steps You Take in 3 Miles?

If you want to track the number of steps you take in 3 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 3 miles is to measure your step length and calculate the number of steps it takes to cover in 3 miles.

Once you know your step length, you can use it to calculate the number of steps you take in 3 miles_

Number of steps = Total distance /step length

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

  • So, 3 miles equal to (3 × 5280) = 15840 Feet
  • And 3 miles equal to (3 × 63360) = 190080 inches

If you know your step length, your steps 3 miles will be:

  • 15840 divided by your step length in feet.
  • Or 190080 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 3 miles
145 cm (4’9″)Male23.7 inch (2.0 ft)8019
 Female23.6 inch (2.0 ft)8055
150 cm (4’11”)Male24.5 inch (2.04 ft)7758
 Female24.4 inch (2.03 ft)7791
155 cm (5’1″)Male25.3 inch (2.10 ft)7512
 Female25.2 inch (2.10 ft)7545
160 cm (5’3″)Male26.1 inch (2.20 ft)7284
 Female26.0 inch (2.20 ft)7311
165 cm (5’5″)Male27.0 inch (2.25 ft)7041
 Female26.8 inch (2.23 ft)7092
170 cm (5’7″)Male27.8 inch (2.32 ft)6837
 Female27.7 inch (2.30 ft)6861
175 cm (5’9″)Male28.6 inch (2.38 ft)6645
 Female28.5 inch (2.37 ft)6669
180 cm (5’11”)Male29.5 inch (2.46 ft)6444
 Female29.3 inch (2.44 ft)6486
185 cm (6’1″)Male30.3 inch (2.52 ft)6273
 Female30.1 inch (2.50 ft) 6312
190 cm (6’3″)Male31.1 inch (2.59 ft)6111
 Female31.0 inch (2.58 ft)6132
195 cm (6’5″)Male32.0 inch (2.67 ft)5940
 Female31.8 inch (2.65 ft)5976

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.

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.

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 6000 steps? Well, there are several ways to turn this into a reality;

  1. Consider Walking a Distance to and From Work: Rather than driving 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 walking steps. If your place of work is closer, try walking from work, and over time add walking to work to increase your step count.
  2. 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.
  3. 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.
  4. 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.
  5. 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.
  6. 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.
  7. 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, 6000 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.
  8. 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 required to walk 3 miles can vary based on factors such as height, weight, gender, step length, terrain, and pace. On average, most people take around 6300 steps to walk 3 miles, while runners typically take around 4400 steps to cover the same distance.

Whether you prefer walking or running, both are excellent forms of exercise that can help improve your overall health and fitness. If you’re new to exercise, slowly and gradually increasing your daily step count over time is essential to avoid injury and achieve your fitness goals.

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Written by

Jennifer Lewis