There’s plenty of fodder around the benefits of logging 10,000 steps per day for better health. The idea is mostly the product of a myth started by some clever marketing in 1965 by Yamasa Tokei, a Japanese company selling a pedometer.
“[Getting] 10,000 steps per day isn’t necessarily a hard and fast rule to abide by,” states Stephen Sheehan, CPT, a certified personal trainer with Garage Gym Reviews. “Yes, it’s a round number that can be easy to shoot for, but studies more so suggest that moving more should be the ultimate goal.”
Perhaps you’d like to start running or walking a mile. It’s a great place for many people to start or build on their current movement, depending on their health status and overall fitness experience.
“The benefits [of running or walking a mile] are endless. Daily physical activity provides better physical, mental and emotional health in both the short term and long term,” states Sean Fortune, a New York-based run coach and founder of Central Park Coaching. “It touches every aspect of our lives.”
He adds that making a daily practice of running or walking a mile can become a foundational routine with a positive ripple effect in other areas of your life, opening the door to personal transformation.
It may also help you get more daily steps. With all that in mind, how many steps are in a mile, really? Great question.
“It’s helpful to know how far you’ve actually gone as you build a running or walking routine,” Fortune says. “For any form of movement to deliver lasting benefits, it has to be ongoing, and one of the most reliable ways to make something stick is to track it.”
Fitness experts have done a decent amount of tracking during their careers. Here’s what they have to say about the step count in a mile.
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How Many Steps Are in a Mile?
The not-clear-cut answer is: It depends. “While there is some nuance involved when calculating the exact steps in a mile, most research offers a general metric of roughly 2,500 steps,” Sheehan shares.
This metric generally aligns with Fortune’s experience and personal tracking of the number of steps you take per mile.
“From my research, walking a mile takes about 2,000 to 2,500 steps,” he states. “Running takes fewer steps as it involves longer strides.”
Fortune says people generally take 1,400 to 2,000 steps per mile when running. However, the precise number depends on other factors. He adds that step count per mile may vary based on:
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Age: Age can cause power to decline, leading to shorter stride length and more steps in a mile.
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Height: People who are taller and have longer legs have longer strides and take fewer steps per mile.
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Cadence: A higher cadence generally leads to a shorter stride length and more steps per mile.
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Terrain: Hills can decrease stride length and lead to more steps in a mile than you take on a flat road, which opens the door for longer strides.
Related: Exactly How Many Steps a Day Can Lower Your Blood Pressure
How Many Miles Is 10,000 Steps?
Age, pace and stride length contribute to how many miles you can cover with 10,000 steps. However, it generally takes around 2,500 steps to walk a mile, so Sheehan did some quick math: “10,000 steps divided by 2,500 steps per mile equates to a distance of roughly 4 miles.”
If you’re taking fewer steps per mile because you’re moving faster, you’ll naturally cover more ground. “For walking, if you’re averaging 2,000 steps per mile, you would conceivably cover about 5 miles,” Fortune shares. “If you’re running, about 7 miles.”
That said, you have to keep a pretty consistent pace and stride throughout. Some people can do that. Others cannot because they may get tired. That’s why the answer to questions like this one is so personal.
Related: Here’s Exactly What Happens to Your Body if You Run a Mile Every Day
Is Increasing Your Steps per Mile a Good Goal?
We hate to keep saying the same thing over and over again, but the risks and benefits of increasing steps per mile are personal to you.
“Increasing your steps per mile isn’t always a better goal, because taking more steps usually means shorter, quicker strides that can feel easier on the joints but may increase repetitive stress,” states Dr. Gbolahan Okubadejo, MD, an NYC-area spinal and orthopaedic surgeon. “It’s better for bone and joint health to prioritize consistent movement that does not cause pain as opposed to increasing steps per mile.”
That said, for people not dealing with or at a higher risk for bone and joint-related issues, Fortune reports that increasing your steps per mile can be a worthwhile goal to pursue. He notes that it can:
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Allows you to vary your cadence, providing contrasting movement of your body and improving fitness and mental stimulation
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Puts your body through different ranges of motion, challenging the muscles, bones and joints in different ways.
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Stimulates your heart rate, cardiovascular system and body temperature
“All good things for your body and mind,” he emphasizes.
If you’re concerned about your bones and joints, though, talk to your care team and get their thoughts on increasing your step count per mile.
Related: Over 60? This Everyday Exercise Could Be Harming Your Joints
How To Increase Step Count
If you have your care team’s green light to increase your step count, Dr. Okubadejo says there are many safe, fun and effective ways to reach your new target. He suggests:
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Taking short walks during breaks at work or home
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Using the stairs instead of elevators whenever possible
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Parking farther away from entrances when running errands
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Walking or pacing while talking on the phone
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Walking with a friend, family member or pet to make it more enjoyable
Up Next:
Related: ‘I Tried Nordic Walking for 3 Weeks—and Was Honestly Surprised by the Results’
Sources:
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Sean Fortune, a New York-based run coach and founder of Central Park Coaching
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Stephen Sheehan, CPT, a certified personal trainer with Garage Gym Reviews
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Abstract 13917: A Harmonized Meta-Analysis of the Associations of Steps per Day With Incident Cardiovascular Disease. Circulation.
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Step Counting: A Review of Measurement Considerations and Health-Related Applications. Sports Medicine.
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Dr. Gbolahan Okubadejo, MD, an NYC-area spinal and orthopaedic surgeon
This story was originally published by Parade on Feb 19, 2026, where it first appeared in the Health & Wellness section. Add Parade as a Preferred Source by clicking here.