How Many Steps in a Mile Running? Chart by Pace
Runners take 1,400–2,000 steps per mile depending on pace and height. See the full steps-per-mile running chart by speed, plus how it compares to walking.
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How Many Steps in a Mile Running? Chart by Pace
How many steps in a mile running? Most runners take between 1,400 and 2,000 steps per mile, with the exact number depending primarily on running pace and height. Faster runners take fewer, longer steps; slower runners take more, shorter steps. This is the opposite of what many people expect.
If you're tracking your step count and wondering why your runs don't add as many steps as your walks, this guide explains the mechanics — with a full chart by pace and running cadence breakdown.
Running Steps Per Mile: Quick Reference Chart
Here's the average steps per mile at different running paces for a medium-height adult (5'7" / 170 cm):
| Running Pace | Speed | Steps Per Mile |
|---|---|---|
| Easy jog | 10:00/mile (6.0 mph) | ~1,950 |
| Comfortable run | 9:00/mile (6.7 mph) | ~1,850 |
| Moderate run | 8:00/mile (7.5 mph) | ~1,760 |
| Tempo run | 7:00/mile (8.6 mph) | ~1,680 |
| Fast run | 6:00/mile (10.0 mph) | ~1,590 |
| Sprint | 5:00/mile (12.0 mph) | ~1,480 |
These figures are based on average stride lengths for each pace. Your actual number will vary based on height, fitness, and running form. Use our Steps Per Mile Calculator for a personalized estimate.
Why Runners Take Fewer Steps Than Walkers
This surprises many people: running produces fewer steps per mile than walking. A typical walker takes 2,000–2,500 steps per mile; a typical runner takes 1,400–2,000 steps per mile.
The reason is stride length. When you run, each step covers significantly more ground. A running stride involves a brief airborne phase — both feet leave the ground — which doesn't happen in walking. This "flight phase" dramatically increases the distance covered per step.
For a complete comparison of walking steps per mile, see our guide on how many steps in a mile walking. For context on how these numbers affect daily step goals, see how many miles is 10,000 steps.
Steps Per Mile Running: Chart by Height and Pace
Height affects running stride length just as it affects walking stride. Here's a more detailed chart across heights and paces:
10:00/Mile Pace (Easy Jog)
| Height | Steps Per Mile |
|---|---|
| 5'0" (152 cm) | ~2,050 |
| 5'4" (163 cm) | ~1,990 |
| 5'6" (168 cm) | ~1,970 |
| 5'8" (173 cm) | ~1,950 |
| 5'10" (178 cm) | ~1,920 |
| 6'0" (183 cm) | ~1,890 |
| 6'2" (188 cm) | ~1,850 |
8:00/Mile Pace (Moderate Run)
| Height | Steps Per Mile |
|---|---|
| 5'0" (152 cm) | ~1,870 |
| 5'4" (163 cm) | ~1,810 |
| 5'6" (168 cm) | ~1,790 |
| 5'8" (173 cm) | ~1,760 |
| 5'10" (178 cm) | ~1,730 |
| 6'0" (183 cm) | ~1,700 |
| 6'2" (188 cm) | ~1,660 |
6:00/Mile Pace (Fast Run)
| Height | Steps Per Mile |
|---|---|
| 5'0" (152 cm) | ~1,680 |
| 5'4" (163 cm) | ~1,630 |
| 5'6" (168 cm) | ~1,610 |
| 5'8" (173 cm) | ~1,590 |
| 5'10" (178 cm) | ~1,560 |
| 6'0" (183 cm) | ~1,530 |
| 6'2" (188 cm) | ~1,490 |
Running Cadence: The Steps-Per-Minute Picture
Running coaches often talk about cadence — steps per minute — rather than steps per mile. The relationship between the two depends on pace.
Optimal running cadence is widely cited as 170–180 steps per minute. Here's how that translates to steps per mile at different paces:
| Pace | Speed | Cadence (steps/min) | Steps Per Mile |
|---|---|---|---|
| 12:00/mile | 5.0 mph | ~148 | ~1,775 |
| 10:00/mile | 6.0 mph | ~158 | ~1,580 |
| 9:00/mile | 6.7 mph | ~162 | ~1,458 |
| 8:00/mile | 7.5 mph | ~167 | ~1,336 |
| 7:00/mile | 8.6 mph | ~172 | ~1,204 |
| 6:00/mile | 10.0 mph | ~178 | ~1,068 |
Note: These cadence figures use one foot strike per step count (some systems count each foot separately, doubling the number). The "steps per mile" column above uses the total step count (both feet), which is how most pedometers and phone step counters work.
How Step Trackers Count Running Steps
Here's an important practical note: most smartphone step counters undercount running steps compared to walking steps. This happens because:
- Acceleration threshold: Step detection algorithms are calibrated for walking's up-down motion. Running's different gait pattern can cause some steps to register as single large strides
- Flight phase: The airborne phase of running doesn't have the foot-impact signal that triggers step counting in some sensors
- Running-specific apps: Dedicated running apps (using GPS for distance) may be more accurate for pace and distance than step-counting apps during runs
The Steps app uses Apple Health's motion data, which combines accelerometer and GPS information for improved accuracy across both walking and running.
How to Measure Your Running Steps Per Mile
The most accurate way to know your steps per mile running is to measure directly:
Method 1: Run a Measured Course
- Find a 400-meter track (4 laps = approximately 1 mile)
- Reset your step counter to zero at the start
- Run 4 laps at your normal training pace
- Note the step count — that's your steps per mile at that pace
Method 2: Calculate from Cadence
- Run for 1 minute at your normal pace
- Count every time your right foot hits the ground
- Multiply by 2 to get total steps per minute (cadence)
- Divide your pace (in minutes per mile) by 1, then multiply by your cadence
Example: Your right foot hits 84 times in a minute = cadence of 168 steps/min. At a 9:00/mile pace: 168 × 9 = 1,512 steps per mile.
Method 3: Use a Calculator
Our Steps Per Mile Calculator estimates running steps per mile from your height and pace.
Running Steps vs. Walking Steps: Full Comparison
Here's a side-by-side comparison for a person who is 5'8" (173 cm):
| Activity | Speed | Steps Per Mile |
|---|---|---|
| Casual walk | 2.5 mph | ~2,350 |
| Moderate walk | 3.0 mph | ~2,280 |
| Brisk walk | 3.5 mph | ~2,180 |
| Power walk | 4.0 mph | ~2,050 |
| Easy jog | 6.0 mph | ~1,950 |
| Moderate run | 7.5 mph | ~1,760 |
| Fast run | 10.0 mph | ~1,590 |
The crossover point — where running produces roughly the same steps per mile as fast walking — occurs somewhere around 5–5.5 mph for most people. Above that speed, running consistently produces fewer steps per mile.
For the calorie differences between these activities, see our post on walking vs running for weight loss.
What Does This Mean for Your 10,000-Step Goal?
If you're trying to hit 10,000 steps per day and include running in your routine, you might be surprised that your runs contribute fewer steps than expected. Here's how far you need to run to accumulate specific step counts:
| Steps Target | Easy Jog (1,950 steps/mile) | Moderate Run (1,760 steps/mile) | Fast Run (1,590 steps/mile) |
|---|---|---|---|
| 2,500 steps | 1.28 miles | 1.42 miles | 1.57 miles |
| 5,000 steps | 2.56 miles | 2.84 miles | 3.14 miles |
| 7,500 steps | 3.85 miles | 4.26 miles | 4.72 miles |
| 10,000 steps | 5.13 miles | 5.68 miles | 6.29 miles |
For context on how steps translate to miles generally, see how many miles is 10,000 steps.
Improving Your Running Form Through Cadence
Understanding steps per mile has practical applications for running improvement. A low cadence (under 160 steps/min) is often associated with overstriding — landing with your foot too far in front of your body — which increases injury risk and reduces efficiency.
Increasing your running cadence by 5–10% can:
- Reduce impact forces on knees and hips
- Improve running economy (less energy per mile)
- Lower injury risk, especially for shin splints and knee pain
- Feel more natural after a short adaptation period
A simple way to increase cadence: use a metronome app or running playlist with beats per minute (BPM) matching your target cadence, and try to sync your steps to the beat.
FAQ: Running Steps Per Mile
How many steps is a 5K run?
At a moderate pace (9–10 minutes per mile), a 5K (3.1 miles) involves approximately 5,600 to 6,200 steps. Faster runners may take closer to 4,800 steps; slower joggers may take up to 6,500.
How many steps is a 10K run?
A 10K (6.2 miles) typically involves 9,500 to 12,000 steps depending on pace. At a common 10-minute-per-mile training pace, expect around 12,000 steps.
Does running count toward my daily step goal?
Yes. Running steps count in any step-tracking app, including the Steps app and Apple Health. However, because running produces fewer steps per mile than walking, a 3-mile run might add only 5,500–6,000 steps rather than the 7,500 steps a 3-mile walk would produce.
Is it better to run or walk for step count?
Walking actually produces more steps per mile than running. If maximizing step count (not calorie burn) is the goal, walking is more efficient. If your goal is calorie burn or fitness, running wins on efficiency. Most health metrics track total steps, so walking more may serve you better for step-based goals.
How many steps per mile is normal for a runner?
For recreational runners, 1,700–1,950 steps per mile at a comfortable training pace is typical. Elite runners often have cadences around 180+ steps per minute, which translates to 1,400–1,600 steps per mile at race pace.
Why does my fitness tracker show fewer steps when I run?
Step trackers are optimized for walking's specific motion signature. Running's different gait — including the airborne flight phase — can cause some steps to go undetected. This is normal and generally results in a 5–15% undercount during runs compared to actual step count.
Track Your Running Steps Accurately
Whether you're tracking steps for fitness goals or monitoring cadence for performance, having accurate data makes the difference.
Use these tools to optimize your training:
- Steps Per Mile Calculator — Get your personalized running steps per mile by height and pace
- Step Distance Calculator — Convert step counts to miles or kilometers instantly
Track every run and step automatically. Download the Steps app — it uses your iPhone and Apple Watch motion data to accurately count steps across walking, running, and daily activity, free on the App Store.