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

The number of steps you take during 6 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.”

According to the University of Oklahoma, the women’s average step length is 2.2 feet (26.4 inches) , and the men’s average is 2.5 feet (30 inches).

Note: Your step length may be above or below the average, depending on your height and physical fitness.

Number of steps in 6 miles (31680 feet) = 31680 feet / your Step length (feet)

Based on these averages,

The average adult takes 12672 to 14400 steps in 6 miles of walking. The average number of steps men take is 12672, while women take 14400 steps in 6 miles of walking.

When running, steps depend on your speed and step length. Generally, runners take around 8800 steps in 6 miles, which is lower than walking because a runner’s step length is longer than a walker’s.

And the average child takes about 15600 steps in 6 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 their height and speed. In the ACSM Health Journal study, 44 people of different heights and fitness levels were tested for walking.

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

  • How many steps in 6 miles at different walking, jogging, and running speeds for men and women?
  • How many steps in 6 miles walking by height, gender, and speed?

Also, in this article, we will cover

  • Is walking 6 miles (approximately 12672 to 14400 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 Many Steps in 6 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 6 miles
Women’s steps numberMen’s steps number
Easy Walk (3 Mph)/ 20 minutes per mile1386013056
Moderate Walk (4 Mph)/ 15 minutes per mile1192211208
When Jogging 6 milesWomen’s steps numberMen’s steps number
Light jog (5 mph) / 12 minutes per mile1187411514
Moderate Jog (6 mph) / 10 minutes per mile102549810
When Running 6 milesWomen’s steps numberMen’s steps number
Run (7.5 mph) / 8 minutes per mile88148160
Fast run (10 mph)/ 6 minutes per mile72786384

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

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

The average height for a woman is 5 feet 4 inches, and she will take 13890 steps to walk in 6 miles at an average pace of 3 mph and 11604 steps at a fast pace.

And the average man’s height is 5 feet 9 inches; a man of that height takes 13266 steps to walk in 6 miles at an average pace of 3 mph and 10986 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 miles.

HeightGenderWalking pace
20 min/mi
Walking pace
18 min/mi
Walking pace
16 min/mi
Walking pace
14 min/mi
5’ 1’’Male13944131821242011646
5’ 2’’Male13854130921233611562
5’ 3’’Male13770130081225211490
5’ 4’’Male13692129301216811406
5’ 5’’Male13602128461208411322
5’ 6’’Male13518127621200011238
5’ 7’’Male13434126781191611154
5’ 8’’Male13350125881183211070
5’ 9’’Male13266125041174810986
5’ 10’’Male13182124201165810902
5’ 11’’Male13098123361157410818
6’ 0’’Male13014122521149010728
6’ 1’’Male12936121681140610644
6’ 2’’Male12846120841132210560
6’ 3’’Male12762120001123810476
6’ 4’’Male12672119161115410392

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

How Many Steps in 6 Miles Running by Height and Gender

A 5 feet 4 inches person running 6 miles at 5 mph takes 11658 steps and 8214 steps at 7.5 mph.

The table displays the average number of steps required for men and women to run 6 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’’119821026085386816
5’ 1’’118981017684486726
5’ 2’’118201009883766654
5’ 3’’117361002082986576
5’ 4’’11658993682146492
5’ 5’’11574985881366414
5’ 6’’11496977480526330
5’ 7’’11412967879746252
5’ 8’’11334961278906168
5’ 9’’11250953478126090
5’ 10’’11172945077286006
5’ 11’’11088937276505928
6’ 0’’11010928875665844
6’ 1’’10926921074885766
6’ 2’’10848912674045682
6’ 3’’10764904873265604
6’ 4’’10686896472425520

Is Walking 6 Miles (Approximately 12000 Steps) Good A Day?

Yes, walking 6 miles or approximately 12,000 steps a day is good for your health. It can help you lose weight, improve cardiovascular health, reduce mortality risk, and reduce your risk of chronic diseases like diabetes. 

A study by the National Institute of Health found that individuals who walked 8,000 steps per day had a 50% lower risk of dying from any cause than those who only took 4,000 steps. Furthermore, those who walked 12,000 steps daily had a 65% lower mortality risk.

In another study, men showed heart benefits at daily steps up to and beyond 12,500, but the relationship between step count and cardiovascular disease risk in women was not linear. However, a new study shows that postmenopausal women may need to walk 12,500 steps daily to achieve a healthy weight.

According to a recent study published in the European Journal of Clinical Nutrition, walking 12,000 steps per day can help mitigate the adverse effects of high fructose consumption.

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

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

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

Number of steps = Total distance /step length

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

  • So, 6 miles equal to (6 × 5280) = 31680 Feet
  • And 6 miles equal to (6 × 63360) = 380160 inches

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

  • 31680 divided by your step length in feet.
  • Or 380160 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;

Males: 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.

Females: 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 miles
145 cm (4’9’’)Male23.7 inch (2.0 ft)16038
 Female23.6 inch (2.0 ft)16110
150 cm (4’11’’)Male24.5 inch (2.04 ft)15516
 Female24.4 inch (2.03 ft)15582
155 cm (5’1’’)Male25.3 inch (2.10 ft)15024
 Female25.2 inch (2.10 ft)15090
160 cm (5’3’’)Male26.1 inch (2.20 ft)14568
 Female26.0 inch (2.20 ft)14622
165 cm (5’5’’)Male27.0 inch (2.25 ft)14082
 Female26.8 inch (2.23 ft)14184
170 cm (5’7’’)Male27.8 inch (2.32 ft)13674
 Female27.7 inch (2.30 ft)13722
175 cm (5’9’’)Male28.6 inch (2.38 ft)13290
 Female28.5 inch (2.37 ft)13338
180 cm (5’11’’)Male29.5 inch (2.46 ft)12888
 Female29.3 inch (2.44 ft)12972
185 cm (6’1’’)Male30.3 inch (2.52 ft)12546
 Female30.1 inch (2.50 ft) 12624
190 cm (6’3’’)Male31.1 inch (2.59 ft)12222
 Female31.0 inch (2.58 ft)12264
195 cm (6’5’’)Male32.0 inch (2.67 ft)11880
 Female31.8 inch (2.65 ft)11952

 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 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 12,000 steps a day? Well, that would be great. However, the number of steps necessary in a day depends 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.

However, 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 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 improve your step count with more daily activity. Therefore, this is to say that if you start at 5000 steps with a sedentary lifestyle, you can make it gradually to the 12,000 steps.


The number of steps a person takes in 6 miles depends on their height, gender, step length, stride length, and pace, among other things. On average, a person takes 12,600 steps when walking 6 miles and 8,800 steps when running 6 miles. This is just an average, and some people may take more or fewer steps than this. If you want to improve your fitness, it’s a good idea to track your steps and gradually increase the number of steps you take each day. You can also try walking or running at a faster pace to increase the intensity of your workout.

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Written by

Jennifer Lewis