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How Many Steps to Walk or Run 8 Km by Height & Gender?

Engaging in physical activity has been shown through research to offer significant health benefits for a variety of conditions, such as cardiovascular disease, diabetes, and various types of cancer, while simultaneously enhancing the overall quality of life. Although walking or running 8 km is an excellent means of obtaining these health benefits, the number of steps required to cover this distance can fluctuate based on several factors, with step length being the most critical factor.

The step length is the distance between the initial contact point of one foot and the initial contact point of the other foot.

Number of steps in 8 km (26247 feet) = 26247 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 University of Oklahoma Health Sciences Center, there is a difference in the average step lengths between men and women. On average, women have a step length of 2.2 feet (26.4 inches). Conversely, 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.

Based on the average step length provided by the University of Oklahoma Health Sciences Center,

The average person takes approximately 10,500 to 11,930 steps in 8 km of walking. Men typically take around 10,500 steps, while women take 11,930 steps in 8 km of walking. But runners take around approximately 7,300 steps in 8 km of running. When running 8 km, the required number of steps is typically lower because runners cover the same distance in fewer steps than walkers, owing to their longer step lengths and faster speeds.

On the other hand, the average child takes about 12900 steps in 8 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.

Note: Calculating the exact number of steps needed to cover a specific distance can be challenging due to several factors, such as height, preferred step length, and speed. Moreover, the distance covered per step can vary significantly depending on the terrain.

In 2008, the American College of Sports Medicine conducted a study to explore the average number of steps necessary to cover a distance at different speeds. The study analyzed the differences in the number of steps per distance between men and women based on their height and pace. The study involved 44 participants with varying fitness levels and heights, who were evaluated on their walking abilities.

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

  • How many steps in 8 kilometers at different walking, jogging, and running speeds for men and women?
  • How many steps in 8 kilometers of walking by height, gender, and speed?
  • How Many Steps in 8 Km Running by Height and Gender?

Also, in this article, we will cover

  • Is walking 8 kilometers (approximately 10,500 to 11,930 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 8 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 8 kilometersWomen’s steps number       Men’s steps number
Easy Walk (5 km/h)/ 12 minutes per kilometer1145610800
Moderate Walk (6.5 km/h)/ 10 minutes per kilometer98569264
When Jogging 8 kilometersWomen’s steps number       Men’s steps number
Light jog (8 km/h) / 7.5 minutes per kilometer98169520
Moderate Jog (10 km/h) / 6 minutes per kilometer84808112
When Running 8 kilometersWomen’s steps number       Men’s steps number
Run (12 km/h) / 5 minutes per kilometer72886744
Fast run (16 km/h)/ 4 minutes per kilometer60165280

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How Many Steps in 8 km Walking by Height, Speed, and Gender?

How Many Steps in 8 km Walking by Height, Speed, and Gender

The average height for a woman is 5 feet 4 inches, and she will take 11504 steps to walk 8 km at an average pace of 5 km/h and 9608 steps at a fast pace.

And the average man’s height is 5 feet 9 inches; a man of that height takes 10984 steps to walk 8 km at an average pace of 5 km/h and 9096 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 8 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’’Male1154410912102809640
5’ 2’’Male1147210840102169576
5’ 3’’Male1140010768101449512
5’ 4’’Male1133610704100729440
5’ 5’’Male1126410640100089376
5’ 6’’Male111921056899369304
5’ 7’’Male111201049698649232
5’ 8’’Male110561042498009168
5’ 9’’Male109841035297289096
5’ 10’’Male109121028096569024
5’ 11’’Male108481021695848960
6’ 0’’Male107761014495128880
6’ 1’’Male107121007294408816
6’ 2’’Male106401000893768744
6’ 3’’Male10568993693048672
6’ 4’’Male10496986492328600

How Many Steps in 8 Km Running by Height and Gender?

How Many Steps in 8 Km Running by Height and Gender

A 5 feet 4 inches person running 8 km at 8 km/h takes 9656 steps and 6800 steps at 12 km/h.

The table displays the average number of steps required for men and women to run 8 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’’9920849670725640
5’ 1’’9848842469925568
5’ 2’’9784836069365512
5’ 3’’9720829668725448
5’ 4’’9656822468005376
5’ 5’’9584816067365312
5’ 6’’9520809666645240
5’ 7’’9448801666005176
5’ 8’’9384796065365104
5’ 9’’9312789664645040
5’ 10’’9248782464004976
5’ 11’’9184776063364912
6’ 0’’9120768862644840
6’ 1’’9048762462004776
6’ 2’’8984756061284704
6’ 3’’8912748860644640
6’ 4’’8848742460004568

Is Walking 8 km (Approximately 10000 Steps) Good A Day?

Yes. Incorporating a daily routine of walking 8 km or around 10,000 steps can provide numerous health benefits, including improved cardiovascular health, stronger bones, decreased body fat, and increased muscle strength and endurance. Additionally, it can reduce the risk of developing diseases such as certain types of cancer, heart disease, type 2 diabetes, and osteoporosis.

Public health professionals advocate walking at least 10,000 daily steps for optimal health benefits. Walking 10,000 steps daily expends roughly 2,000 calories of energy per week. This exercise routine promotes good health and helps to prevent long-term ailments such as obesity and diabetes mellitus.

A study published in JAMA Neurology found that walking approximately 10,000 steps per day is correlated with a reduced risk of developing cardiovascular diseases (such as heart disease, stroke, and heart failure), 13 different types of cancer, and dementia.

Two additional studies have highlighted the positive impact of taking 10,000 steps daily 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 displayed a significant decrease in blood pressure levels.

Another study encourages overweight participants to walk 10,000 steps daily for 12 weeks. Of the 30 participants who consistently achieved 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 8 km?

If you want to track the number of steps you take in 8 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 8 km is to measure your step length and calculate the number of steps it takes to cover in 8 km.

Once you know your step length, you can use it to calculate the number of steps you take in 8 km _

Number of steps = Total distance /step length

Since there are 3280.8 feet per km, and there are 39370 inches per km.

  • So, 8 km equal to (8 × 3280.8) = 26247 Feet
  • And 8 km equal to (8 × 39370) = 314960 inches

If you know your step length, your steps 8 km will be:

  • 26247 divided by your step length in feet.
  • Or 314960 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 8 km
145 cm (4’9’’)Male23.7 inch (2.0 ft)13280
 Female23.6 inch (2.0 ft)13336
150 cm (4’11’’)Male24.5 inch (2.04 ft)12848
 Female24.4 inch (2.03 ft)12904
155 cm (5’1’’)Male25.3 inch (2.10 ft)12440
 Female25.2 inch (2.10 ft)12496
160 cm (5’3’’)Male26.1 inch (2.20 ft)12064
 Female26.0 inch (2.20 ft)12104
165 cm (5’5’’)Male27.0 inch (2.25 ft)11656
 Female26.8 inch (2.23 ft)11744
170 cm (5’7’’)Male27.8 inch (2.32 ft)11320
 Female27.7 inch (2.30 ft)11360
175 cm (5’9’’)Male28.6 inch (2.38 ft)11008
 Female28.5 inch (2.37 ft)11040
180 cm (5’11’’)Male29.5 inch (2.46 ft)10672
 Female29.3 inch (2.44 ft)10744
185 cm (6’1’’)Male30.3 inch (2.52 ft)10392
 Female30.1 inch (2.50 ft)10456
190 cm (6’3’’)Male31.1 inch (2.59 ft)10120
 Female31.0 inch (2.58 ft)10152
195 cm (6’5’’)Male32.0 inch (2.67 ft)9840
 Female31.8 inch (2.65 ft)9896

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.


The number of steps required to walk 8 kilometers can fluctuate significantly based on gender, height, weight, pace, terrain, and step length. On average, individuals take around 10,500 steps in 8 km of walking, while runners typically take approximately 7,300 steps.

Both walking and running are effective methods of exercise that can substantially enhance overall health and fitness. Gradually increasing the daily step count is crucial for beginners to prevent injury and achieve fitness goals. It is advisable to start at a comfortable pace and gradually increase the intensity and duration as the body becomes accustomed to the exercise.

Incorporating regular physical activity into your daily routine can yield numerous benefits, including reduced risk of chronic diseases and improved mental health.

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Written by

Jennifer Lewis