How many steps are in a mile? It varies from person to person, depending on your pace, stride length, and height.
Healthline mentions that according to the University of Iowa, the walking step length of an average person is 2.5 feet (30 inches). Therefore, an average person will take over 2,100 steps to walk one mile.
While running, your stride length, on average, is 3.3 feet (39.6 inches), so it will take 1,600 steps to run per mile.
The article delves into calculating the steps, factors determining the number of steps per mile, the steps you should take each day, tips to add more steps into your daily routine, and the benefits of walking or running a mile.
Running steps are larger than walking ones; therefore, walking a mile requires more steps than running a mile. Your speed of walking and running also impacts these numbers. The research study published in ACSM’s Health and Fitness Journal shows the average steps per mile for different speeds of walking and running:
- Walking at a rate of 20 minutes per mile (3 miles per hour): 2,252 steps per mile
- Walking at a rate of 15 minutes per mile (4 miles per hour): 1,935 steps per mile
- Running at a rate of 12 minutes per mile (5 miles per hour): 1,951 steps per mile
- Running at a rate of 10 minutes per mile (6 miles per hour): 1,672 steps per mile
- Running at a rate of 8 minutes per mile (7.5 miles per hour): 1,400 steps per mile
Several factors influence your number of steps, like speed, stride length, terrain, age, and much more.
Your speed affects how far you move with each step. Faster movements will lead to longer strides, and slower ones will lead to shorter strides.
Your stride length is the average distance between the two steps. The bigger your stride length is, the fewer steps you need to cover a mile.
Your physical traits, like leg length and muscular strength, determine how far you can walk in a single stride.
Your height also influences the steps you take to finish one mile. Shorter individuals have shorter steps as compared to taller individuals.
If you are of short height, you will take more steps to complete a mile. Taller people have longer strides due to their greater leg length; therefore, they need fewer steps to cover a mile.
Gender has an impact on the steps in a mile as well. Men and women have different gaits, which affect the length of your steps. An adult male strides out more than an adult female.
As you age, your stride becomes shorter. When people get older, their muscles weaken, and their sense of balance declines. As a result, they have to take more steps to reach a mile as compared to when they were younger.
Another element that determines your steps is the physical terrain you walk on. If the terrain surface is uneven, you have to make an effort for each stride, which results in taking more steps per mile.
However, if the surface is smooth, you need less number of steps. Walking uphill requires more steps, whereas going downhill demands fewer steps.
There are different ways by which you can calculate your daily step count and steps per mile.
To count your steps manually, you can go to an outdoor track of standard length (400 meters, a fourth part of a mile). Walk on the track and count your steps.
After measuring, multiply the number by 4 to calculate your number of steps per mile.
You can use a pedometer or fitness tracking apps such as Apple Health or Google Fit. These tracking apps use GPS signals to determine your location and movement and can tell you the number of steps per day and in a mile.
You can try the Garmin, Fitbit, and Apple watch to track your steps. But, these trackers can vary in accuracy. They can measure the step count on the basis of the movement of your arms.
When you count your steps per mile with a tracker, make sure it reads one mile so you know it is synced right.
Here are the ways in which you can increase your step count:
The research by Women’s Health showed that just telling someone their goals gave the participants a 65% chance to complete them. If you meet someone face-to-face for exercise, you will increase that chance to 95%. Thus, go on a walk with your friend to achieve your daily target.
If you spend most of your time on your mobile phone, you can take your business calls outside. This activity will significantly increase your step count.
You can also apply this method at your home. When catching up with friends or family members, attend their calls while roaming in your block or a park. So, if you like to have detailed conversations with your loved ones, it is one of the effective ways for you to boost your daily steps.
Don’t want to go out? No worries! You can improve your daily step count by doing household chores.
Try gardening, mowing the lawn, brooming, mopping the floor, and vacuuming. These activities will not only increase your steps but will also make you fit. As a bonus, you will get a clean house!
To achieve your daily steps goal, you need to make walking your habit. Even though it is tough to make a habit, it is more challenging to break it. You can do a morning or evening walk or choose any time for you, but make sure that you stick to that routine.
When looking for a parking space, park your car at some distance from your destination. It may not seem much, but these additional steps from your destination to your vehicle can add to your daily target.
If you are going to meet your friend or family member, park a few streets away from their place and enjoy the walk.
Do you have a busy schedule and cannot walk for longer periods? Then, you can break your walking into small portions. What about four or five 15-minute chunks throughout the day?
In this way, you will find it easier to fulfill your goal. You can walk during the short breaks of your office time.
Everyone hates waiting, but we cannot avoid it. We all have to wait for different things at various times.
Why not convert this waiting into a fitness activity by walking during this time? Whether staying for a bus or an appointment, instead of sticking to your place, you can move around.
While most of the stopwatches give you a target of 10,000 steps per day, the ideal number varies for everyone. It depends on your age, fitness level, and other factors.
It is not necessary for you to take 10,000 steps. According to the research by NBC News, 7,000 steps per day could be sufficient. Their study also showed that people notice more health benefits the more steps they take.
Moreover, according to the Centers for Disease Control and Prevention (CDC), adults should engage in moderate physical activity, like walking for 150 minutes and two days of muscle-strengthening activity.
No matter how many steps you take to complete a mile, running and walking can improve your overall health and fitness. There are various advantages of these exercises:
Cardio exercises can improve blood circulation and enhance cardiovascular health.
Regular physical exercises such as walking or running for a mile can prevent heart disease and stroke.
According to the study cited by Healthline, walking for at least 30 minutes per day for five days a week can reduce the 19% chance of coronary heart disease.
If you want to lose weight, then try walking. Going on a walk for a mile will increase your metabolism and help you to burn more calories.
As more calories will burn, you will lose extra fat. Apart from weight loss, walking and running are also helpful in gaining muscles.
Regular exercises like walking or running will help you to stay energized the whole day. Walking increases the flow of oxygen throughout your body.
It also boosts cortisol, epinephrine, and norepinephrine, the hormones that stimulate your energy levels.
A mile-long run or walk will improve your overall mental well-being. According to the study published in PubMed Central, walking can improve your mental health by reducing depression, anxiety, and negative mood.
The number of steps you cover in a mile by running or walking depends on various factors like your age, height, gender, speed, and stride length. You can set a daily target for yourself and track it by using fitness tracking apps.
There are various techniques with which you can increase your daily step count, such as doing house chores, parking farther away from a destination, and walking and talking.
If you want help with an exercise program visit us at www.onthegofitnesspro.com