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How Many Steps to Walk or Run 4 Miles by Height and Gender?

The number of steps you take during 4 miles walk or run varies on many factors. The most important is your step length.

According to the University of Oklahoma, The average step length for women is 2.2 feet. This increases to 2.5 feet for men. Your step length may be above or below average, depending on your height, physical fitness, and speed.

Number of steps in 4 miles (21120 feet) = 21120 feet / your Step length (feet).
Based on these averages,

The average person takes between 8448 and 9600 steps in 4 miles of walking(8448 steps on average for men and 9600 steps for women).

“When running, it depends on your speed and step length. For example, a runner’s step length is likely longer than a walker’s, resulting in fewer steps for 4 miles than walking. Generally, runners take around 6000 to 8000 steps in 4 miles.

And the average child takes about 10400 steps for 4 miles of walking. According to researcher Simone Gill and others, The average step length of children varies considerably with age. For example, the average step length of a 2-year-old is between 30 and 40 centimeters, increasing to between 40 and 80 centimeters by age 10.

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 same study in the ACSM Health and Fitness Journal 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 4 miles at different walking, jogging, and running speeds for men and women?
  • How many steps in 4 miles walking by height, gender, and speed?
  • How Many Steps in 4 Miles Running by Height and Gender?

Also, in this article, we will cover

  • Is walking 4 miles (approximately 8448 to 9600 steps) good a day?
  • How to Track the Number of Steps You Take in 4 Miles?
  • How To Measure Your Step Length?
  • Does age affect step/stride length?

How Many Steps in 4 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 4 miles
Women’s steps numberMen’s steps number
Easy Walk (3 Mph)/ 20 minutes per mile92408704
Moderate Walk (4 Mph)/ 15 minutes per mile79487472
When Jogging 4 milesWomen’s steps numberMen’s steps number
Light Jog (5 mph) / 12 minutes per mile79167676
Moderate Jog (6 mph) / 10 minutes per mile68366540
When Running 4 milesWomen’s steps numberMen’s steps number
Run (7.5 mph) / 8 minutes per mile58765440
Fast run (10 mph)/ 6 minutes per mile48524256

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How Many Steps in 4 Miles Walking by Height, Speed, and Gender?

How Many Steps in 4 Miles Walking

The average height for a woman is 5 feet 4 inches, and she will take 9260 steps to cross 4 miles at an average pace of 3 mph and 7736 steps at a fast pace.

And the average man’s height is 5 feet 9 inches. A man of that height takes 8844 steps to cross 4 miles at an average pace of 3 mph and 7324 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 cover 4 miles.

HeightGenderWalking paceWalking paceWalking paceWalking pace
  20 min/mi18 min/mi16 min/mi14 min/mi
5′ 1″Male9296878882807764
5′ 2″Male9236872882247708
5′ 3″Male9180867281687660
5′ 4″Male9128862081127604
5′ 5″Male9068856480567548
5′ 6″Male9012850880007492
5′ 7″Male8956845279447436
5′ 8″Male8900839278887380
5′ 9″Male8844833678327324
5′ 10″Male8788828077727268
5′ 11″Male8732822477167212
6′ 0″Male8676816876607152
6′ 1″Male8624811276047096
6′ 2″Male8564805675487040
6′ 3″Male8508800074926984
6′ 4″Male8448794474366928

How Many Steps in 4 Miles Running by Height and Speed?

A 5 feet 4 inches person running 4 miles at 5 mph takes 7772 steps and 5476 at 7.5 mph.

The table displays the average number of steps required for men and women to run 4 miles based on speed and height.

HeightRunning paceRunning paceRunning paceRunning pace
 12 min/mi10 min/mi8 min/mi6 min/mi
5′ 0″7988684056924544
5′ 1″7932678456324484
5′ 2″7880673255844436
5′ 3″7824668055324384
5′ 4″7772662454764328
5′ 5″7716657254244276
5′ 6″7664651653684220
5′ 7″7608645253164168
5′ 8″7556640852604112
5′ 9″7500635652084060
5′ 10″7448630051524004
5′ 11″7392624851003952
6′ 0″7340619250443896
6′ 1″7284614049923844
6′ 2″7232608449363788
6′ 3″7176603248843736
6′ 4″7124597648283680

Is walking 4 miles (approximately 8000 steps) good a day?

Yes, walking 4 miles a day can be a great way to improve your overall health and fitness. Walking is a low-impact cardiovascular exercise that can help to improve your cardiovascular health, strengthen your muscles, and burn calories.

Research has shown that walking at least 8000 steps (equal to walking approximately 4 miles) per day can significantly reduce the risk of all-cause mortality and cardiovascular mortality. For example, in a study of women and men, those who took 8000 steps or more 1 to 2 days per week had a 14.9% lower risk of all-cause mortality, while those who took 8000 steps or more 3 to 7 days per week had a 16.5% lower risk. Similarly, individuals who walked 8000 steps or more 1–2 days per week had a risk of cardiovascular mortality that was   8.1% lower than those who walked 0 steps per week and those who walked 8000 steps or more 3–7 days per week had a risk that was 8.4% lower than those who walked 0 steps per week.

Another study discovered that getting at least 7000 steps per day was related to a 50% to 70% decreased risk of death than getting less than 7000 steps per day.

The NHANES study also showed that taking 8000 steps per day, compared to 4000, resulted in a 52% to 55% reduced mortality risk for both men and women, regardless of race or ethnicity.

Overall, 7000-8000 (equal to walking approximately 4 miles) steps can bring significant health benefits and reduce the risk of premature death.

How to Track the Number of Steps You Take in 4 Miles?

If you want to track the number of steps you take in 4 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 4 miles is to measure your step length and calculate the number of steps it takes to cover in 4 miles.

Once you know your step length, you can use it to calculate the number of steps you take in 4 miles_

Number of steps = Total distance /step length

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

  • so, 4 miles equal to (4 × 5280) = 21120 Feet
  • and 4 miles equal to (4 × 63360) = 253440 inches

If you know your step length, your steps 4 miles will be:

  • 21120 divided by your step length in feet.
  • Or, 253440 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 the distance between one foot from one point to the next point 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;

Male’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.

Female’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 4 miles
145 cm (4’9’’)Male23.7 inch (2.00 ft)10692
 Female23.6 inch (2.00 ft)10740
150 cm (4’11’’)Male24.5 inch (2.04 ft)10344
 Female24.4 inch (2.03 ft)10388
155 cm (5’1’’)Male25.3 inch (2.10 ft)10016
 Female25.2 inch (2.10 ft)10060
160 cm (5’3’’)Male26.1 inch (2.20 ft)9712
 Female26.0 inch (2.20 ft)9748
165 cm (5’5’’)Male27.0 inch (2.25 ft)9388
 Female26.8 inch (2.23 ft)9456
170 cm (5’7’’)Male27.8 inch (2.32 ft)9116
 Female27.7 inch (2.30 ft)9148
175 cm (5’9’’)Male28.6 inch (2.38 ft)8860
 Female28.5 inch (2.37 ft)8892
180 cm (5’11’’)Male29.5 inch (2.46 ft)8592
 Female29.3 inch (2.44 ft)8648
185 cm (6’1’’)Male30.3 inch (2.52 ft)8364
 Female30.1 inch (2.50 ft)8416
190 cm (6’3’’)Male31.1 inch (2.59 ft)8148
 Female31.0 inch (2.58 ft)8176
195 cm (6’5’’)Male32.0 inch (2.67 ft)7920
 Female31.8 inch (2.65 ft)7968

2. Calculating the Average Step Length in a Given 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 feet 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, especially 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, level of activity, 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 came to accept it as a gold standard for the number of steps required in a day. And we can admit this; after all, it still remains the average number of steps recommended in a day. Besides, people walk from as low as 5000 steps a day to 12500 + steps in a day. Interestingly, even the 5000 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 major part of your fitness journey.

So, if you have an inactive or sedentary lifestyle, you can start with 5000 steps daily. Then, you can take up to 7500 steps a day safely 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.


In conclusion, the number of steps required to cover a distance of four miles can vary depending on a range of factors, including gender, height, stride length, and pace of walking or running. On average, a person takes around 8,400 steps to walk four miles and 6000 steps to run the same distance. However, it’s important to remember that these are just rough estimates and that your own step count may vary depending on your individual characteristics. By understanding the principles of step length and distance, you can better track your progress, set fitness goals, and make informed decisions about your physical activity. So whether you’re a dedicated walker, an avid runner, or simply someone curious about the mechanics of human movement, knowing the relationship between steps and distance can be a valuable tool on your own journey.

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Written by

Jennifer Lewis