How Many Steps In A Mile – Biological sex: Female Male Height: Feet cm inches Walking/running pace: Very slow walking (<2 mph) Slow walking (2 mph) Moderate walking (3 mph) Brisk walking (4 mph) Jogging (5 mph) Jogging (6 mph) ) Jog (7.5 mph) Very fast jog (10 mph) Steps: Count calories burned? Your weight: pounds kg stone (optional) Do you remember the information entered? (?) Calculate
Calculate how many kilometers you have walked or run in a certain number of steps using our calculator. You can calculate calories burned by selecting the “Calculate Calories Burned” option.
How Many Steps In A Mile
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How Many Steps In A Mile?
On this page: Step calculator to walk a mile How many steps to walk a mile? Steps to Miles FAQ How many steps to a mile are you cute?
One mile of walking equals about 2,250 steps for a person of average height and weight walking at a normal speed of about 3 miles per hour. When running, the number increases from 1,400 to 1,700 steps per mile due to increased stride length.
Based on the fact that the average person’s stride length is between 2.1 and 2.5 feet, we can say that about 2,250 steps is one mile. That means 10,000 steps translates to about 4.5 miles with an average stride length.
A 2008 study published in the Health & Fitness Journal of the American College of Sports Medicine found that the average number of steps needed to walk or run one mile ranged from 1,001 steps for a 6-mile run to 2,197 steps for a 20 minute jog. walking pace for a 5’10” person.
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For a woman of average height (5’4″), steps per mile range from 1,082 steps for a 6-minute running pace to 2,315 steps for a 20-minute walking pace.
In the study, researchers tried to determine how many steps men and women took to walk a mile at 20 and 15 minute paces, and compared them to those who ran a mile at 12, 10, 8 and 6 – not per minute. All participants were of “normal weight”.
Interestingly, people took more steps running a 12-minute mile than walking a 15-minute mile (1,951 versus 1,935 steps, respectively). The researchers speculated that this is likely due to the shorter distance between steps people make when running at a slower pace (12 minute miles) compared to walking at a pace of 15 minutes per mile.
Keep in mind that these numbers are averages for all study participants. Our calculator (at the top of this page) calculates mileage figures based on height and gender, giving you a more accurate estimate.
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Pedometers have proven useful in motivating inactive people to increase their activity level by approximately 2,500 steps per day. 
Now, it’s fine to look at the aggregate data to get a rough estimate. But if you are creating a custom stride calculation, it is important to calculate your own stride length. A 7 foot tall runner will take a longer stride than a 4 foot tall person enjoying a leisurely walk. And so the number of steps per mile will be different for a runner and a walker. So, let’s further divide the numbers into walkers and runners of different heights for men and women.
It should be noted that people who train at higher intensity tend to take fewer steps and cover some distance in less time. They may also experience greater health benefits than those who exercise at a lower intensity. Of course, you should always seek the advice of a qualified healthcare professional before making any significant changes to your lifestyle or fitness regimen.
Of note are several studies looking at age and stride length. In a 2000 study published in the Journal of Applied Physiology, Professor Paul DeVita and his colleague Tibor Hortobagy set out to examine joint torque and force in young and old people walking at the same speed. They found that as people age, the less they use the ankle muscles to take each step and the more they use the muscles around the hips. It found that stride length was 4% shorter in older walkers than in younger walkers.
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In a follow-up study published in Medicine & Science in Sports & Exercise in 2016, Dr. DeVita and his team sought to study the biomechanics of a group of healthy recreational runners between the ages of 23 and 59. As the participants ran at their regular training pace, movement and strength were captured, then the data was analyzed and correlated with age.
The results of their study show that each year, a runner’s stride length and speed decrease by an average of 0.33%. When a 20-year-old runner turns 80, their stride length can decrease by 20%.
You’ve probably heard the saying that you need to take 10,000 steps a day to maintain a healthy lifestyle. What you might not know is that this message comes from a series of Japanese marketing campaigns around the time of the 1964 Tokyo Olympics. exercise among the general population, Dr. Yoshiro Hatano introduced a pedometer called Manpo-kei (which translates to 10,000 steps) in 1965. The concept of 10,000 steps gained popularity and gradually spread across the world, an achievable daily goal for maintaining good health. However, there was never any great science behind it.
Until recently, step count hasn’t been the focus of much exercise and health research. Instead, studies have focused on the timing of different intensities of activity, such as light, moderate, and vigorous. However, advances in technology mean that steps are considered a more intuitive way of measuring for people. And so we’re starting to see studies on step counts. In November 2021, a study published in the Journal of Internal Medicine found that a step count of 7,500 was associated with a lower risk of early death.
Steps To Miles
Additionally, another 2021 study of 2,110 adults with an average follow-up of 10.8 years found that participants who took at least 7,000 steps per day had a 50-70% lower risk of death than those who did. took less than 7,000 steps a day. A study published in JAMA suggests that “higher daily step volume was associated with a lower risk of premature all-cause mortality in middle-aged black and white women and men.”
In November 2021, the Steps for Health Collaborative conducted a meta-analysis of seven studies measuring the number of steps per day using the device. They followed the participants for cardiovascular disease (disorders of the heart and blood vessels) over a long period. It is important to note that these studies did not rely on self-report data, but instead used step counters to ensure accuracy. The researchers found that the risk of cardiovascular disease decreases with an increase in the number of steps. Indeed, the most active group had less than half the incidence of cardiovascular disease as the least active (243 versus 491).
Amanda Paluch, principal investigator and associate professor in the School of Public Health and Health Sciences at the University of Massachusetts Amherst, said:
“The message is to move more. Don’t fixate on 10,000 or any other number. It’s not an all-or-nothing situation for cardiovascular health benefits. A simple, gradual increase in step count can make a difference to cardiovascular health. .” [ten]
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Dr. Felipe Lobelo, who directs the Exercise is Medicine (EIM) Global Research and Collaborative Center at Emory University and was not involved in the study, reinforced the message that emerged:
“This study shows that the number of steps we should aim for to benefit from cardiovascular disease is less than 10,000, maybe 5,000 to 6,000 steps per day, which is roughly equivalent to 150 minutes per day. week,” 
The NHS in England has also adopted the message of 150 minutes a week. For years he has promoted the 10,000 step challenge, suggesting that “setting a goal of walking 10,000 steps a day can be a fun way to increase the amount of physical activity you do.” These recommendations have now been amended to highlight short, brisk walks and the recommended 150 minutes of exercise each week.
And here the intensity of walking is important. A person will expend more energy (burn more calories) when walking briskly than when walking lightly.
Steps To Miles Calculator
“Research shows that a total of at least 150 minutes per week of moderate-intensity aerobic activity, such as brisk walking, consistently reduces the risk of many chronic diseases and other health problems.”
The time of day you train can also be important in maximizing your best results. A study published in Frontiers in Physiology found that women burned more fat during morning exercise, while evening exercise was “perfect”.
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