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How Many Steps to Walk or Run 5 Miles by Height & Gender?

We know that regular physical exercise reduces blood pressure, improves blood cholesterol levels, and reduces body weight, and taking more steps a day means that you are contributing to these physical advantages.

The number of steps taken in 5 miles of walking or running can vary based on several factors, but step length is the most significant. Step length is the distance covered by a single step, and it’s essential to understand to determine the number of steps needed to cover a specific distance, such as 5 miles.

  • 5 miles is a unit of measurement equal to 26400 feet(316800 inches).
  • Number of steps in 5 miles (26400 feet) = 26400 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.

According to The Ohio State University, An average person has a step length of approximately 2.1 to 2.5 feet.

Based on this report,

The average person takes roughly 10000 steps when walking 5 miles. Running steps have a longer stride length, so you may take roughly 7500 steps in 5 miles of running. The exact number of steps varies on gender, height, Step length, and the speed at which you walk or run.

On the other hand, the average child takes about 13000 steps in 5 miles of walking. Research conducted by Simone Gill and other experts has revealed that the average step length of children can vary significantly based on age. For instance, a 2-year-old child typically 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.

Note: Calculating the exact number of steps needed to cover a specific distance can be challenging, as it depends on various factors, including height, preferred step length, and speed. Moreover, the distance covered by each step can vary significantly depending on the terrain being traversed.

In 2008, the American College of Sports Medicine (ACSM) conducted a study to analyze the average number of steps people take to cover one mile at different speeds. The study also investigated the number of steps men and women take per mile based on height and pace. A total of 44 individuals with varying fitness levels and heights were tested for walking as part of the research. The study results can benefit individuals who want to track their daily physical activity by monitoring their step count.

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

  • How many steps in 5 miles at different walking, jogging, and running speeds for men and women?
  • How many steps in 5 miles walking by height, gender, and speed?
  • How Many Steps in 5 Miles Running by Height and Gender?

Also, in this article, we will cover

  • Is walking 5 miles (approximately 10000 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 5 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 5 miles
Women’s steps number       Men’s steps number
Easy Walk (3 Mph)/ 20 minutes per mile1155010880
Moderate Walk (4 Mph)/ 15 minutes per mile99359340
When Jogging 5 milesWomen’s steps number       Men’s steps number
Light jog (5 mph) / 12 minutes per mile98959595
Moderate Jog (6 mph) / 10 minutes per mile85458175
When Running 5 milesWomen’s steps number       Men’s steps number
Run (7.5 mph) / 8 minutes per mile73456800
Fast run (10 mph)/ 6 minutes per mile60655320

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How Many Steps in 5 Miles Walking by Height, Speed, and Gender?

How Many Steps in 5 Miles Walking by Height, Speed, and Gender

The average height for a woman is 5 feet 4 inches, and she will take 11575 steps to walk 5 miles at an average pace of 3 mph and 9670 steps at a fast pace.

And the average man’s height is 5 feet 9 inches; a man of that height takes 11055 steps to walk in 5 miles at an average pace of 3 mph and 9155 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 5 miles.

HeightGenderWalking pace
20 min/mi
Walking pace
18 min/mi
Walking pace
16 min/mi
Walking pace
14 min/mi
5’ 1’’Male1162010985103509705
5’ 2’’Male1154510910102809635
5’ 3’’Male1147510840102109575
5’ 4’’Male1141010775101409505
5’ 5’’Male1133510705100709435
5’ 6’’Male1126510635100009365
5’ 7’’Male111951056599309295
5’ 8’’Male111251049098609225
5’ 9’’Male110551042097909155
5’ 10’’Male109851035097159085
5’ 11’’Male109151028096459015
6’ 0’’Male108451021095758940
6’ 1’’Male107801014095058870
6’ 2’’Male107051007094358800
6’ 3’’Male106351000093658730
6’ 4’’Male10560993092958660

How Many Steps in 5 Miles Running by Height and Gender?

How Many Steps in 5 Miles Running by Height and Gender

A 5 feet 4 inches person running 5 miles at 5 mph takes 9715 steps and 6845 steps at 7.5 mph.

The table displays the average number of steps required for men and women to run 5 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’’9985855071155680
5’ 1’’9915848070405605
5’ 2’’9850841569805545
5’ 3’’9780835069155480
5’ 4’’9715828068455410
5’ 5’’9645821567805345
5’ 6’’9580814567105275
5’ 7’’9510806566455210
5’ 8’’9445801065755140
5’ 9’’9375794565105075
5’ 10’’9310787564405005
5’ 11’’9240781063754940
6’ 0’’9175774063054870
6’ 1’’9105767562404805
6’ 2’’9040760561704735
6’ 3’’8970754061054670
6’ 4’’8905747060354600

Is Walking 5 Miles (Approximately 10000 Steps) Good A Day?

Yes, it is good for your health. Taking 5 miles or 10,000 steps a day can improve your cardiovascular health, strengthen your bones, cut down on extra body fat, and improve the strength and endurance of your muscles.

Additionally, it can lower your risk of getting some types of cancer, heart disease, type 2 diabetes, osteoporosis, and other diseases.

Public health professionals say walking at least 10,000 steps a day is good for your health. Walking 10,000 steps a day uses up about 2,000 kcal of energy over a week. So, this daily exercise improves health and avoids long-term conditions like obesity and diabetes mellitus.

According to a study published in JAMA Neurology, there is a correlation between walking approximately 10,000 steps per day and a reduced risk of developing cardiovascular disease (such as heart disease, stroke, and heart failure), 13 different types of cancer, and dementia.

Another two studies have highlighted the positive impact of taking 10,000 steps a day on health outcomes. In one study, 355 participants were instructed to increase their daily step count to over 10,000, and after six months, the results showed a significant decrease in blood pressure levels.

In another study, overweight participants were asked to walk 10,000 steps daily for 12 weeks. Of the 30 participants who consistently reached this goal, there was a noticeable improvement in their mental health, with decreased anxiety, depression, anger, and fatigue.

How To Track the Number of Steps You Take in 5 Miles?

If you want to track the number of steps you take in 5 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 5 miles is to measure your step length and calculate the number of steps it takes to cover in 5 miles.

Once you know your step length, you can use it to calculate the number of steps you take in 5 miles_

Number of steps = Total distance /step length

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

  • So, 5 miles equal to (5 × 5280) = 26400 Feet
  • And 5 miles equal to (5 × 63360) = 316800 inches

If you know your step length, your steps 5 miles will be:

  • 26400 divided by your step length in feet.
  • Or 316800 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 5 miles
145 cm (4’9″)Male23.7 inch (2.0 ft)13365
 Female23.6 inch (2.0 ft)13425
150 cm (4’11”)Male24.5 inch (2.04 ft)12930
 Female24.4 inch (2.03 ft)12985
155 cm (5’1″)Male25.3 inch (2.10 ft)12520
 Female25.2 inch (2.10 ft)12575
160 cm (5’3″)Male26.1 inch (2.20 ft)12140
 Female26.0 inch (2.20 ft)12185
165 cm (5’5″)Male27.0 inch (2.25 ft)11735
 Female26.8 inch (2.23 ft)11820
170 cm (5’7″)Male27.8 inch (2.32 ft)11395
 Female27.7 inch (2.30 ft)11435
175 cm (5’9″)Male28.6 inch (2.38 ft)11075
 Female28.5 inch (2.37 ft)11115
180 cm (5’11”)Male29.5 inch (2.46 ft)10740
 Female29.3 inch (2.44 ft)10810
185 cm (6’1″)Male30.3 inch (2.52 ft)10455
 Female30.1 inch (2.50 ft) 10520
190 cm (6’3″)Male31.1 inch (2.59 ft)10185
 Female31.0 inch (2.58 ft)10220
195 cm (6’5″)Male32.0 inch (2.67 ft)9900
 Female31.8 inch (2.65 ft)9960

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?

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 10,000 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 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.
  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, 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.
  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.


Physical activity like walking or running can significantly improve overall health and fitness. The number of steps required to walk or run 5 miles can vary depending on several factors, including height, weight, gender, stride length, terrain, and pace. On average, it is estimated that walking 5 miles would require around 10,560 steps while running the same distance would require approximately 7,500 steps.

However, it is essential to note that gradually increasing your daily step count is crucial, especially if you are new to exercise. You can use tools like pedometers and other tracking devices to track your physical activity and monitor your progress, which can provide valuable feedback. By incorporating regular exercise into your routine, you can achieve your fitness goals and enhance your overall well-being.

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Written by

Jennifer Lewis