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How Many Steps to Walk or Run 7 Miles by Height & Gender?

The number of steps you take during 7 miles walk or run varies on many factors. The most important is your step length.

Number of steps in 7 miles (36960 feet) = 36960 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.

The average step length for women is 2.2 feet. This increases to 2.5 feet for men. Based on these averages, the average adult takes between 14784 to 16800 steps in 7 miles of walking. 14784 steps on average for men and 16800 steps for women.

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

Steps Calculator

“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 7 miles than walking. But generally, runners take around 10200 steps in 7 miles.

And the average child takes about 18200 steps for 7 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.

Note: It’s not that easy if you want exact numbers. How many steps it takes to cover any distance depends heavily on your height, preferred step length, and speed. The amount of ground you’ll cover in a given number of steps depends on the terrain you’re walking or jogging on.

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. 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 7 miles at different walking, jogging, and running speeds for men and women?
  • How many steps in 7 miles walking by height, gender, and speed?

Also, in this article, we will cover

  • Is walking 7 miles (approximately 14784 to 16800 steps) good a day?
  • How can you estimate your step length?
  • Does age affect step/stride length?

How Many Steps in 7 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 7 miles
Women’s steps numberMen’s steps number
Easy Walk (3 Mph)/ 20 minutes per mile1617015232
Moderate Walk (4 Mph)/ 15 minutes per mile1390913076
When Jogging 7 milesWomen’s steps numberMen’s steps number
Light Jog (5 mph) / 12 minutes per mile1385313433
Moderate Jog (6 mph) / 10 minutes per mile1196311445
When Running 7 milesWomen’s steps numberMen’s steps number
Run (7.5 mph) / 8 minutes per mile102839520
Fast run (10 mph)/ 6 minutes per mile84917448

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How Many Steps in 7 Miles Walking by Height, Speed, and Gender?

How Many Steps in 7 Miles Walking by Height, Speed, and Gender

The average height for a woman is 5 feet 4 inches, and she will take 16205 steps to cross 7 miles at an average pace of 3 mph and 13538 steps at a fast pace.

And the average man’s height is 5 feet 9 inches; a man of that height takes 15477 steps to cross 7 miles at an average pace of 3 mph and 12817 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 7 miles.

HeightGenderWalking pace
20 min/mi
Walking pace
18 min/mi
Walking pace
16 min/mi
Walking pace
14 min/mi
5′ 1″Male16268153791449013587
5′ 2″Male16163152741439213489
5′ 3″Male16065151761429413405
5′ 4″Male15974150851419613307
5′ 5″Male15869149871409813209
5′ 6″Male15771148891400013111
5′ 7″Male15673147911390213013
5′ 8″Male15575146861380412915
5′ 9″Male15477145881370612817
5′ 10″Male15379144901360112719
5′ 11″Male15281143921350312621
6′ 0″Male15183142941340512516
6′ 1″Male15092141961330712418
6′ 2″Male14987140981320912320
6′ 3″Male14889140001311112222
6′ 4″Male14784139021301312124

How Many Steps in 7 Miles Running by Height and Gender?

How Many Steps in 7 Miles Running by Height and Gender?

A 5 feet 4 inches person running 7 miles at 5 mph takes 13601 steps and 9583 at 7.5 mph.

The table displays the average number of steps required for men and women to run 7 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″139791197099617952
5′ 1″138811187298567847
5′ 2″137901178197727763
5′ 3″136921169096817672
5′ 4″136011159295837574
5′ 5″135031150194927483
5′ 6″134121140393947385
5′ 7″133141129193037294
5′ 8″132231121492057196
5′ 9″131251112391147105
5′ 10″130341102590167007
5′ 11″129361093489256916
6′ 0″128451083688276818
6′ 1″127471074587366727
6′ 2″126561064786386629
6′ 3″125581055685476538
6′ 4″124671045884496440

Is walking 7 miles (approximately 15000 steps) good a day?

Yes, it’s good, of course. Experts in fitness and medicine agree that we should walk 15000 steps a day, which is about 7 miles. This is good for the heart and has other benefits for the body and mind. So, doing 15,000 is a great cardio practice.

According to a study in the International Journal of Obesity, “Postal employees in Glasgow who walked more than 15,000 steps per day ‘had cardio-metabolic health on a level with hunter-gatherers’ while living in a high-risk urban environment. However, the most extreme levels of exercise yielded the most significant improvements. By illustration, average BMIs, waist circumferences, and metabolic profiles were observed among mail carriers who walked for more than three hours daily, covering at least 15,000 steps, or roughly seven miles. As a result of these measures, they were not at a higher risk for cardiovascular disease.”

In addition, the study’s lead author, Dr. William Tigbe, tells the New York Times that 15,000 steps are more than achievable with a little effort. All it takes is two hours of moderately brisk walking. And it may be done in pieces, according to Tigbe.

Note that, if you are not used to walking, your hips, knees, and feet may initially get sore or stiff. So first, ensure your body is healthy enough to take long walks. Then, you start gradually walking; if you persist in walking, your body will get used to it, and your heart, lungs, and soul will appreciate your actions.

How to track the number of steps you take in 7 miles?

If you want to track the number of steps you take in 7 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 7 miles is to measure your step length and calculate the number of steps it takes to cover in 7 miles.

Once you know your step length, you can use it to calculate the number of steps you take in 7 miles_

Number of steps = Total distance /step length

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

  • So, 7 miles equal to (7 × 5280) = 36960 Feet
  • And 7 miles equal to (7 × 63360) = 443520 inches

If you know your step length, your steps 7 miles will be:

  • 36960 divided by your step length in feet.
  • Or 443520 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 7 miles
145 cm (4’9’’)Male23.7 inch (2.0 ft)18711
 Female23.6 inch (2.0 ft)18795
150 cm (4’11’’)Male24.5 inch (2.04 ft)18102
 Female24.4 inch (2.03 ft)18179
155 cm (5’1’’)Male25.3 inch (2.10 ft)17528
 Female25.2 inch (2.10 ft)17605
160 cm (5’3’’)Male26.1 inch (2.20 ft)16996
 Female26.0 inch (2.20 ft)17059
165 cm (5’5’’)Male27.0 inch (2.25 ft)16429
 Female26.8 inch (2.23 ft)16548
170 cm (5’7’’)Male27.8 inch (2.32 ft)15953
 Female27.7 inch (2.30 ft)16009
175 cm (5’9’’)Male28.6 inch (2.38 ft)15505
 Female28.5 inch (2.37 ft)15561
180 cm (5’11’’)Male29.5 inch (2.46 ft)15036
 Female29.3 inch (2.44 ft)15134
185 cm (6’1’’)Male30.3 inch (2.52 ft)14637
 Female30.1 inch (2.50 ft) 14728
190 cm (6’3’’)Male31.1 inch (2.59 ft)14259
 Female31.0 inch (2.58 ft)14308
195 cm (6’5’’)Male32.0 inch (2.67 ft)13860
 Female31.8 inch (2.65 ft)13944

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 15,000 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 15,000 steps.


The number of steps in 7 miles varies depending on several factors, including the individual’s height, step length, gender, terrain, and pace. However, on average, a person takes about 14784 to 16800 steps to walk 7 miles and 10200 steps to run the same distance. This number can be higher or lower depending on the individual’s factors. For example, a taller person with longer steps will take fewer steps than a shorter one. Additionally, a person walking at a faster pace will take fewer steps than one walking at a slower pace.

However, walking seven miles is an excellent exercise and health improvement method. It can aid in weight loss, reduce the risk of chronic diseases, and enhance mental health. If you are new to walking, slowly and progressively increase your weekly walking distance.

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Written by

Jennifer Lewis