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

The number of steps you take during 8 miles walk or run 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 average step length for men is 2.5 feet (30 inches). On the other hand, women have an average step length of 2.2 feet (26.4 inches). Your step length may be above or below the average, depending on your height and physical fitness.

Number of steps in 8 miles (42240 feet) = 42240 feet / your Step length (feet)

As the average step length reported by the University of Oklahoma, For an average adult, this usually ranges between 16896 and 19200 steps in 8 miles of walking. Specifically, men take an average of 16896 steps, while women take an average of 19200 steps in 8 miles of walking.

But runners take around 12000 to 16000 steps in 8 miles of running (If you run, your step length is likely longer than a walker’s, so you’ll take fewer steps throughout an 8-mile).

On the other hand, the average child takes about 20800 steps in 8 miles of walking. Simone Gill and other researchers have found that the average step length of children varies significantly depending on their age. Specifically, a 2-year-old child 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.

Walking Steps Calculator

The American College of Sports Medicine conducted a study in 2008 to determine the average number of steps people take to cover a mile at various speeds. The research also examined the number of steps men and women take per mile based on speed and height. The study tested 44 individuals of varying heights and fitness levels for walking.

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

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

Also, in this article, we will cover

  • Is walking 8 miles (approximately 16896 to 19200 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 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 8 miles
Women’s steps number       Men’s steps number
Easy Walk (3 Mph)/ 20 minutes per mile1848017408
Moderate Walk (4 Mph)/ 15 minutes per mile1589614944
When Jogging 8 milesWomen’s steps number       Men’s steps number
Light jog (5 mph) / 12 minutes per mile1583215352
Moderate Jog (6 mph) / 10 minutes per mile1367213080
When Running 8 milesWomen’s steps number       Men’s steps number
Run (7.5 mph) / 8 minutes per mile1175210880
Fast run (10 mph)/ 6 minutes per mile97048512

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

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

The average height for a woman is 5 feet 4 inches, and she will take 18520 steps to walk 8 miles at an average pace of 3 mph and 15472 steps at a fast pace.

And the average man’s height is 5 feet 9 inches; a man of that height takes 17688 steps to walk in 8 miles at an average pace of 3 mph and 14648 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 miles.

HeightGenderWalking pace
20 min/mi
Walking pace
18 min/mi
Walking pace
16 min/mi
Walking pace
14 min/mi
5’ 1’’Male18592175761656015528
5’ 2’’Male18472174561644815416
5’ 3’’Male18360173441633615320
5’ 4’’Male18256172401622415208
5’ 5’’Male18136171281611215096
5’ 6’’Male18024170161600014984
5’ 7’’Male17912169041588814872
5’ 8’’Male17800167841577614760
5’ 9’’Male17688166721566414648
5’ 10’’Male17576165601554414536
5’ 11’’Male17464164481543214424
6’ 0’’Male17352163361532014304
6’ 1’’Male17248162241520814192
6’ 2’’Male17128161121509614080
6’ 3’’Male17016160001498413968
6’ 4’’Male16896158881487213856

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

How Many Steps in 8 Miles Running by Height and Gender

A 5 feet 4 inches person running 8 miles at 5 mph takes 15544 steps and 10952 steps at 7.5 mph.

The table displays the average number of steps required for men and women to run 8 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″1597613680113849088
5′ 1″1586413568112648968
5′ 2″1576013464111688872
5′ 3″1564813360110648768
5′ 4″1554413248109528656
5′ 5″1543213144108488552
5′ 6″1532813032107368440
5′ 7″1521612904106328336
5′ 8″1511212816105208224
5′ 9″1500012712104168120
5′ 10″1489612600103048008
5′ 11″1478412496102007904
6′ 0″1468012384100887792
6′ 1″145681228099847688
6′ 2″144641216898727576
6′ 3″143521206497687472
6′ 4″142481195296567360

Is Walking 8 Miles (Approximately 16000 Steps) Good A Day?

Yes. It is good to walk 8 miles or 16,000 steps a day. Walking 8 miles or 16,000 steps daily can provide numerous benefits, depending on your current physical activity level. For those generally inactive, incorporating a routine of 16,000 steps per day can significantly reduce the risk of chronic diseases such as diabetes, heart disease, stroke, and cancer. If you are already physically active, adding 16,000 steps to your daily routine can assist in burning calories, maintaining a healthy weight, and enhancing your overall fitness level while reducing stress levels.

According to a study, taking 16,000 steps each day was linked to a 66% reduction in the risk of all-cause mortality at any given time point, compared to taking only 2,700 steps (hazard ratio = 0.34, with 95% confidence intervals ranging from 0.29 to 0.39).

Is 8 miles a day too much walking? Well, the appropriateness of walking 8 miles per day depends on the individual. Professional athletes may find this distance easy to manage due to their high fitness level, whereas beginners or those unaccustomed to such distances may struggle. However, with consistent practice and starting with shorter, more achievable distances, walking 8 miles a day can become more manageable over time.

How To Track the Number of Steps You Take in 8 Miles?

If you want to track the number of steps you take in 8 miles, you can use a pedometer or a fitness tracker with 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 miles is to measure your step length and calculate the number of steps it takes to cover in 8 miles.

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

Number of steps = Total distance /step length

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

  • So, 8 miles equal to (8 × 5280) = 42240 Feet
  • And 8 miles equal to (8 × 63360) = 506880 inches

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

  • 42240 divided by your step length in feet.
  • Or 506880 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;

Male: 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.

Female: 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 miles
145 cm (4’9″)Male23.7 inch (2.0 ft)21384
 Female23.6 inch (2.0 ft)21480
150 cm (4’11”)Male24.5 inch (2.04 ft)20688
 Female24.4 inch (2.03 ft)20776
155 cm (5’1″)Male25.3 inch (2.10 ft)20032
 Female25.2 inch (2.10 ft)20120
160 cm (5’3″)Male26.1 inch (2.20 ft)19424
 Female26.0 inch (2.20 ft)19496
165 cm (5’5″)Male27.0 inch (2.25 ft)18776
 Female26.8 inch (2.23 ft)18912
170 cm (5’7″)Male27.8 inch (2.32 ft)18232
 Female27.7 inch (2.30 ft)18296
175 cm (5’9″)Male28.6 inch (2.38 ft)17720
 Female28.5 inch (2.37 ft)17784
180 cm (5’11”)Male29.5 inch (2.46 ft)17184
 Female29.3 inch (2.44 ft)17296
185 cm (6’1″)Male30.3 inch (2.52 ft)16728
 Female30.1 inch (2.50 ft) 16832
190 cm (6’3″)Male31.1 inch (2.59 ft)16296
 Female31.0 inch (2.58 ft)16352
195 cm (6’5″)Male32.0 inch (2.67 ft)15840
 Female31.8 inch (2.65 ft)15936

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.


In conclusion, the number of steps needed to cover 8 miles can vary depending on height, stride length, gender, and walking or running speed. According to the average step length and stride length reported by the University of Oklahoma, one takes approximately 16,896 to 19,200 steps to walk to cover 8 miles. The number of steps is typically lower for runners, at around 12000 to 16000 steps in 8 miles.

Tracking steps can be an effective way to monitor daily physical activity levels and progress toward fitness goals. Therefore, it can be a valuable tool for individuals looking to improve their health and fitness. Regardless of the number of steps required to cover 8 miles, incorporating regular physical activity into one’s daily routine can provide numerous health benefits, including reducing the risk of chronic diseases and improving the overall quality of life.

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Written by

Jennifer Lewis