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How Many Steps to Walk or Run 6 Km by Height & Gender?

The number of steps you take during 6 km walk or run varies on many factors. The most important is your step length.

The University of Oklahoma Health Sciences Center reports that the average step lengths differ between men and women. Women have an average step length of 2.2 feet (26.4 inches). In contrast, men have an average step length of 2.5 feet (30 inches). Your step and stride length may be above or below the average, depending on your height and physical fitness.

Number of steps in 6 km (19685 feet) = 19685 feet / your Step length (feet)

Using the average step length reported by the University of Oklahoma Health Sciences Center,

The average person takes around 7874 to 8950 steps in 6 kilometers of walking. Men take an average of 7874 steps, while women take 8950 steps while walking 6 km. But running typically requires around 5400 to 7500 steps in 6 km of running because runners take fewer steps than walkers to cover the same distance due to their longer step lengths and faster paces.

And the average child takes about 9700 steps in 6 kilometers 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

The American College of Sports Medicine performed a study in 2008 to investigate the average number of steps required to cover a distance at various speeds. The study also examined how the number of steps per distance differs between men and women based on their height and pace. The study tested the walking abilities of 44 individuals with diverse fitness levels and heights.

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

  • How many steps in 6 km at different walking, jogging, and running speeds for men and women?
  • How many steps in 6 km of walking by height, gender, and speed?
  • How Many Steps in 6 Km Running by Height and Gender?

Also, in this article, we will cover

  • Is walking 6 kilometers (approximately 7874 to 8950 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 6 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 6 kilometersWomen’s steps number       Men’s steps number
Easy Walk (5 km/h)/ 12 minutes per kilometer85928100
Moderate Walk (6.5 km/h)/ 10 minutes per kilometer73926948
When Jogging 6 kilometersWomen’s steps number       Men’s steps number
Light jog (8 km/h) / 7.5 minutes per kilometer73627140
Moderate Jog (10 km/h) / 6 minutes per kilometer63606084
When Running 6 kilometersWomen’s steps number         Men’s steps number
Run (12 km/h) / 5 minutes per kilometer54665058
Fast run (16 km/h)/ 4 minutes per kilometer45123960

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How Many Steps in 6 km Walking by Height, Speed, and Gender?

How Many Steps in 6 km Walking by Height, Speed, and Gender

The average height for a woman is 5 feet 4 inches, and she will take 8628 steps to walk 6 km at an average pace of 5 km/h and 7206 steps at a fast pace.

And the average man’s height is 5 feet 9 inches; a man of that height takes 8238 steps to walk in 6 km at an average pace of 5 km/h and 6822 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 6 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’’Male8658818477107230
5’ 2’’Male8604813076627182
5’ 3’’Male8550807676087134
5’ 4’’Male8502802875547080
5’ 5’’Male8448798075067032
5’ 6’’Male8394792674526978
5’ 7’’Male8340787273986924
5’ 8’’Male8292781873506876
5’ 9’’Male8238776472966822
5’ 10’’Male8184771072426768
5’ 11’’Male8136766271886720
6’ 0’’Male8082760871346660
6’ 1’’Male8034755470806612
6’ 2’’Male7980750670326558
6’ 3’’Male7926745269786504
6’ 4’’Male7872739869246450

How Many Steps in 6 Km Running by Height and Gender?

A 5 feet 4 inches person running 6 km at 8 km/h takes 7242 steps and 5100 steps at 12 km/h.

The table displays the average number of steps required for men and women to run 6 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’’7440637253044230
5’ 1’’7386631852444176
5’ 2’’7338627052024134
5’ 3’’7290622251544086
5’ 4’’7242616851004032
5’ 5’’7188612050523984
5’ 6’’7140607249983930
5’ 7’’7086601249503882
5’ 8’’7038597049023828
5’ 9’’6984592248483780
5’ 10’’6936586848003732
5’ 11’’6888582047523684
6’ 0’’6840576646983630
6’ 1’’6786571846503582
6’ 2’’6738567045963528
6’ 3’’6684561645483480
6’ 4’’6636556845003426

Is Walking 6 km (Approximately 7000 Steps) Good A Day?

Yes, of course, it is good. Fitness and medical experts all agree that we should strive to walk at 6 km or 7,000 steps a day for good heart health and other benefits for the body and mind. A cohort study with 2,110 adults and an average follow-up of 10.8 years found that people who walked at least 7,000 steps a day had a 50% to 70% lower risk of dying than those who walked less than 7,000 steps a day.

How To Track the Number of Steps You Take in 6 km?

If you want to track the number of steps you take in 6 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 6 km is to measure your step length and calculate the number of steps it takes to cover in 6 km.

Once you know your step length, you can use it to calculate the number of steps you take in 6 km _

Number of steps = Total distance /step length

Since there are 3280.8 feet per kilometer and 39370 inches per kilometer.

  • So, 6 km equal to (6 × 3280.8) = 19685 Feet
  • And 6 km equal to (6 × 39370) = 236220 inches

If you know your step length, your steps 6 km will be:

  • 19685 divided by your step length in feet.
  • Or 236220 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 6 km
145 cm (4’9’’)Male23.7 inch (2.0 ft)9960
 Female23.6 inch (2.0 ft)10002
150 cm (4’11’’)Male24.5 inch (2.04 ft)9636
 Female24.4 inch (2.03 ft)9678
155 cm (5’1’’)Male25.3 inch (2.10 ft)9330
 Female25.2 inch (2.10 ft)9372
160 cm (5’3’’)Male26.1 inch (2.20 ft)9048
 Female26.0 inch (2.20 ft)9078
165 cm (5’5’’)Male27.0 inch (2.25 ft)8742
 Female26.8 inch (2.23 ft)8808
170 cm (5’7’’)Male27.8 inch (2.32 ft)8490
 Female27.7 inch (2.30 ft)8520
175 cm (5’9’’)Male28.6 inch (2.38 ft)8256
 Female28.5 inch (2.37 ft)8280
180 cm (5’11’’)Male29.5 inch (2.46 ft)8004
 Female29.3 inch (2.44 ft)8058
185 cm (6’1’’)Male30.3 inch (2.52 ft)7794
 Female30.1 inch (2.50 ft)7842
190 cm (6’3’’)Male31.1 inch (2.59 ft)7590
 Female31.0 inch (2.58 ft)7614
195 cm (6’5’’)Male32.0 inch (2.67 ft)7380
 Female31.8 inch (2.65 ft)7422

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 7500 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 kilometers 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, 7500 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 needed to walk 6 kilometers can vary significantly due to various factors such as gender, height, weight, pace, terrain, and step length. On average, individuals take approximately 7874 to 8950 steps to walk 6 kilometers, whereas runners typically take around 5400 to 7500 steps.

Both walking and running are excellent forms of exercise that can significantly improve overall health and fitness. Gradually increasing the daily step count over time is crucial for beginners to avoid injury and achieve fitness goals. It is best to start comfortably and gradually increase intensity and duration as the body adapts. By incorporating regular physical activity into your daily routine, you can reap the many benefits of an active lifestyle, including reduced risk of chronic diseases and improved mental health.

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Written by

Jennifer Lewis