How Many Steps to Walk or Run 10K by Height & Gender?

The letter K that is in “10K” stands for “kilometer,” which is less than half of one mile. Ten kilometers = 6.2 miles. Many people ask, “How many steps is a 10 Km(10k)?” Knowing the amount of steps taken in a 10-minute Km(10k) will help walkers and runners in that it allows them to keep track of progress and set goals. If you’re a beginner or a seasoned athlete, knowing your steps count can help you modify your pace and boost your performance.

The amount of steps that are performed in a 10-kilometer is affected by many aspects, with the length of steps being the most important. Step length is the distance covered by an individual in just one step.

Steps per 10km (32808 feet) = 32808 feet/ the length of your step (feet)

You can calculate the exact length of your step using different methods. In this article, I’ve listed three simple methods to determine the exact length of your steps.

A study conducted by University of Oklahoma researchers University of Oklahoma found significant differences in stride length and average stride between females and males. Women are more likely to have a stride duration of 2.2 feet (equivalent to 26.4 inches). Men, on the other hand, typically have a step length that is 2.5 feet (equivalent to about 30 inches). Your stride and step length could be different from the average, based the height you have and your fitness.

In this report

The average person is taking between 13123-14912 steps within 10km of walking. Men average 13123 steps, whereas women do 14912 steps over 10 km of walking. However, runners can take 9000-12500 steps during 10-kilometers of run. Walking the identical Distance usually requires less steps since runners run longer strides and run faster, which allows them to complete the same distance in lesser steps than walkers.

A typical child is able to walk sixteen 120 steps in order to cover a distance of 10 kilometers. Research has shown that the average step length for children varies greatly based on the age of the child. For example, a 2 year old child usually has a typical step length ranging from 30 to 40 centimeters. In contrast, a 10-year-old’s average length of between 40 and 80 centimeters.

NOTE: Calculating the number of steps required to cover a particular distance is difficult because of a variety of factors including height, preferred length of step and the speed. Furthermore, the distance covered in a step may vary dramatically based upon the surface.

A study carried out by the American College of Sports Medicine 2008 has determined the amount of steps required to cover a particular distance with different walking speed. This study examines the different steps per distance between females and males depending on their height as well as the speed at which they walk. Researchers evaluated the ability to walk of 44 people with different fitness levels and sizes.

Based on ACSM’s Health & Fitness study, we’ll look at

  • How many steps do you need to complete in 10 10 kilometers What is the average number of steps per mileat different jogging, walking or running speed for both men and women?
  • How many steps do you need in 10 10kilometers What is the total number of steps for 10 kmof movingby the height gender, height, and speed?
  • How Many Steps in 10 Km Runningby Height and Gender?

In this article, we’ll discuss

  • Do you think walking 10 10kilometers in(approximately 13123-14912steps) is a good day?
  • How Many Steps a Day Should You Take?
  • What is the best way to estimate the length of your step?
  • Does age affect step or stroke length?

How Many Steps in 10 km at Different Walking, Jogging, and Running Speeds for Men and Women?

Here’s a more precise average breakdown, based on different running, walking, and running speeds. The data comes from the Health & Fitness Journal of the ACSM.

Walking 10 kilometers
Women’s Steps numberThe number of steps for men
Simple Walk (5 km/h)or 12 minutes for each km1432013500
Moderate Walk (6.5 km/h)10 minutes per kilometer 10-minutes per mile1232011580
If you run 10 km while runningWomen’s Steps numberSteps of men’s number
Light jog (8 km/h) / 7.5 minutes per kilometer1227011900
Moderate Jog (10 km/h) / 6 minutes per kilometer1060010140
When running 10 kmWomen’s Steps numberThe number of steps for men
Run (12 km/h) / 5 minutes per kilometer91108430
Fast run (16 km/h)/ 4 minutes per kilometer75206600

How Many Steps in 10 km Walking by Height, Speed, and Gender?

The typical height for a woman’s height is 5’4 inches and she’ll need fourteen380 steps in order to cover 10km at an average speed of 5 km/h. This is followed by one tenth of a mile at a high speed.

The height of the average man at 5’9. the average man walks 13730 steps in 10 kilometers at an average speed of 5 km/h, and 11370 steps at a rapid rate.

The table lists the usual number of steps that both men and women, based of their weight and speed of walking will need to complete to walk 10km.

HeightGenderWalk pace
20 min/mi
12.26 min/km
Moving pace
18 min/mi
11.12 min/km
Moving pace
16 min/mi
9.57 min/km
Moving pace
14 min/mi
8.43 min/km
5′ 1”Male14430136401285012050
5′ 2”Male14340135501277011970
5′ 3”Male14250134601268011890
5′ 4”Male14170133801259011800
5′ 5”Male14080133001251011720
5′ 6”Male13990132101242011630
5′ 7”Male13900131201233011540
5′ 8”Male13820130301225011460
5′ 9”Male13730129401216011370
5′ 10”Male13640128501207011280
5′ 11”Male13560127701198011200
6′ 0”Male13470126801189011100
6′ 1”Male13390125901180011020
6′ 2”Male13300125101172010930
6′ 3”Male13210124201163010840
6′ 4”Male13120123301154010750

How Many Steps in 10 Km Running by Height and Gender?

A 5’4″ person who runs 10km at 8 km/h, takes 1270 steps and 8500 steps when running at 12 km/h.

The table lists the amount of steps needed for females and males to run 10 kilometers in relation to speed and height.

HeightRunning speed
12 min/mi
7.28 min/km
Running speed
10 min/mi
6.13 min/km
Tempo of running
8 min/mi
4.58 min/km
Tempo of running
6 min/mi
3.43 min/km
5′ 0”124001062088407050
5′ 1”123101053087406960
5′ 2”122301045086706890
5′ 3”121501037085906810
5′ 4”120701028085006720
5′ 5”119801020084206640
5′ 6”119001012083306550
5′ 7”118101002082506470
5′ 8”11730995081706380
5′ 9”11640987080806300
5′ 10”11560978080006220
5′ 11”11480970079206140
6′ 0”11400961078306050
6′ 1”11310953077505970
6′ 2”11230945076605880
6′ 3”11140936075805800
6′ 4”11060928075005710

Do you think 10km of walking (more than 12,000 steps) Doing enough for A Day?

Yes, a walk of 10 km (or more than 12,000) steps every day is great for health. It helps you lose weight, improve your cardiovascular health, decrease the risk of dying, and lower your risk of developing chronic illnesses like diabetes.

According to research conducted by the National Institute of Health those who walk 8k steps a day have a 50% lower chance of death due to any reason than people who walk just four hundred steps. Additionally, those who took 12,000 steps a day were 65% less likely to die. risk of dying.

The study showed that men’s cardiovascular health benefits are greater by taking daily steps more than 12,500 The relationship between steps count and the risk of developing cardiovascular disease for women was discovered as non-linear. But, recent research shows that postmenopausal women could require 12,500 steps a day to reach an ideal weight.

How Many Steps a Day Should You Take?

Although aiming for 10,000 steps daily is a popular target, it might actually not be a important aspect in achieving overall wellbeing and health. Recent research suggests that 7500 steps a day is likely to provide the health benefits from regular exercise. Setting goals higher can bring greater advantages. It is crucial to prioritize regular exercise, which is linked to better mental and physical health as well as weight control, and much more. The main thing you need to do is to establish an achievable, realistic target that is suited to your needs and your daily routine.

A study that was published in JAMA Internal Medicine discovered that taking at least 4400 steps per day can yield the reduction of 41 percent in mortality rate for women over the age of 40 than those who only take 2,700 steps. The benefits increase up to 7,500 steps. Additionally, research conducted by UMass Amherst shows that taking between 6,000 to 9,000 steps a day could drastically reduce the risk of heart attacks for people who are over 60. Actually those who walked within this range of steps had 40 % to 50% lower risk of developing cardiovascular events than those who took about 2,000 steps a day.

In the year 2011, an investigation found that healthy adults generally have between 4,000 and 18,000 steps each day with 10,000 steps a day an acceptable and feasible amount to maintain healthy health.

Based on this study, when you’re trying to determine your level of physical activity there are various types of categories to take into consideration.

Activity LevelSteps per day
Basal ActiveA little less 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 ActiveMore than 12,500

While there’s nothing wrong with trying to get 10,000 steps a day, it’s important to realize that this goal might not be achievable or feasible for all people. As per Elroy Aguiar who is a senior postdoctoral research associate in 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 just get between 5,000 and 6,500 steps per day. Thus, setting a more achievable goal, like 7,500 steps, is crucial to reap the benefits of exercise.

How to Determine the number of steps you take in 10km?

If you’d like to record the amount of steps you walk over 10 kilometers then you should consider the pedometer or a fitness tracker with an option to count your steps. These devices allow you to keep the track of your daily step in distance, walking distance, and other measurements associated with your fitness.

Another method to estimate the amount of steps you’ll need to cover in 10 kilometers is to count your step length and calculate the number steps you need to take in 10 kilometers.

Once you have figured out the length of your steps, then you can determine the amount of steps you’ll need to will need in 10 kilometers.

Steps = Total length of step

There is 3280.8 feet per mile, and 39370 inches of space per km.

  • Thus, 10 km is equal the following: (10 times 3280.8) equals 32808 feet
  • And 10 km equals (10 39370) = 393700 inches

If you know the length of your steps then your steps of 10 km are:

  • 32808 divided by the length of your step in feet.
  • or 393700 multiplied by the length of your step in inches.

How To Measure Your Step Length

Let’s look at the top recommended techniques, but first:

Step Length Vs. Stride Length

Do you see a difference in the stride length and step length? Absolutely!

A step is the distance Between one’s foot and the other while running or walking. However the term “stride” refers to the distance that one foot travels from one place to another point at which the foot that is on the ground.

1. Estimate the Step Length by Your Height

Did you realize that the height of your body is a significant factor in determining the length of your steps? In this particular instance it’s been demonstrated that those who are shorter have shorter steps, whereas those who are taller have more steps.

What exactly is the best way to calculate your step based on your height? In essence, you must have your height and also your sex measurements to determine the length of your step.

Men: Step length is height (inches) multiplied by 0.415. For instance, a man who is 6-foot-2 inches (or 74-inches) (1-foot equals twelve inches therefore the 6 foot 2 inch is equal to 6×12+2=74 in) is expected to have the length of 74 inches for a step. (74x 0.415 =30.7 inches. This is equivalent to 2.55 feet.

Women: Step length = height (inches) (inches) x 0.413. For example five feet four inches, or 64 inches (1 foot is equal to 12 inches therefore 5ft 4in is equal to 5×12+4=64 in) would have an average step length that is 64 times 0.413 =26.4 inches, or 2.2 feet.

The table below provides some estimations based upon the height of your.

HeightGenderStep LengthSteps in 10 km
145 cm (4’9”)Male23.7 inch (2.0 feet)16600
Female23.6 inch (2.0 feet)16670
150 cm (4’11”)Male24.5 inch (2.04 feet)16060
Female24.4 inch (2.03 ft.)16130
155 cm (5’1”)Male25.3 inch (2.10 feet)15550
Female25.2 inch (2.10 feet)15620
160 cm (5’3”)Male26.1 inch (2.20 feet)15080
Female26.0 inch (2.20 feet)15130
165 cm (5’5”)Male27.0 inch (2.25 feet)14570
Female26.8 inches (2.23 ft)14680
170 cm (5’7”)Male27.8 millimeters (2.32 ft)14150
Female27.7 inch (2.30 feet)14200
175 cm (5’9”)Male28.6 inch (2.38 feet)13760
Female28.5 inch (2.37 feet)13800
180 cm (5’11”)Male29.5 inch (2.46 feet)13340
Female29.3 inches (2.44 ft)13430
185 cm (6’1”)Male30.3 inch (2.52 ft.)12990
Female30.1 inch (2.50 feet)13070
190 cm (6’3”)Male31.1 inch (2.59 feet)12650
Female31.0 inch (2.58 ft.)12690
195 cm (6’5”)Male32.0 inch (2.67 feet)12300
Female31.8 inch (2.65 feet)12370

2. Calculating the Average Step Length for each Distance

In this case, you need to figure out a certain distance, such as 10, 20, or even 20 feet that you can take a straight route from one spot to the next. This is the procedure to follow:

  1. Find a 20 or 10-foot Distance, then mark it with a prominent chalk or pen or put a piece of object at both end on the distance.
  2. After that, follow your regular walking pace, moving from one end of the fence to the other. Make sure you take your steps with accuracy.
  3. Then Divide the Distance in half by the amount of steps that you take to calculate the length of your step. For instance, if the Distance measures 20 feet, and your number of steps is eight 20, 20/8 = 2.5 feet, your duration of a step is 2.5 feet.

3. Using a Pedometer/ App

A pedometer is one the easiest methods of calculating the length of your steps digitally. Although it doesn’t record your steps however, it does record the distance as well as the number of steps you have taken that is all you need to know about the length of your step.


  1. Then, place your pedometer onto the area of your body. You can also activate the pedometer in your smartphone and walk along with it.
  2. The pedometer begins to calculate your Distance and the number of steps that you make.
  3. Stop walking after the distance you planned to walk and determine your step length;
    • Distance is 80 meters.
    • Steps equal 92 steps
    • Step length = 80/92 = 0.87 meters
    • Converting to feet 2.85 feet
    • Thus, the length of your step would be 2.85 feet.

You can also enter your height and weight into the pedometer to estimate the length of your steps faster.

Does Age Affect Step/ Stride Length?

Yes, age influences the length of steps and older people taking lower strides than younger adults. But the difference comes into place at a slow pace that you might not even realize it. Research studies reveal that one reduces the length of a step by 0.33 percent every year. This is equivalent to a 20 percent reduction in stride length, from the stride at 20 to the stride at 80.

The Difference in Walking Steps Between Young and Senior Adults

The majority of people are able to walk using their hip joints and ankles. But the more effort you put on your ankles, the less stress you put on your knee joints. Therefore, this decreases the risk of hip joint injuries and illnesses.

However, as we get older they lose muscle mass and bone mass. they lose muscles and bone mass is greater than the rate at which they gain. Studies show that this is reflected in people walking more at their joint in the hips, as contrast to their ankles as they their later years.

After the Walk to the Joint is a slow step. This is why the people walk with lower paces as they get older.

Do Older People Walk Slower?

The general consensus is that older people have a slower pace of walking as compared to younger people. On average health conditions worsen over the years, and the bone mass and, consequently strength begin to decrease.

This is dependent on the length of stride, fitness level, and overall health.

How to Take Faster Steps in Old Age

Although there is a fact that seniors have a slower pace than younger ones but you can make sure that you walk at a steady pace by following the following guidelines:

  • It is important to take a walk more often. This aids in adapting your body to the workout.
  • Apart from walking, take part in strength-training, particularly with the lower body to build the endurance, strength, and muscle growth.
  • Choose healthy and nutritious foods which are high in magnesium and calcium. These helps strengthen joints and slow the rate of deterioration.
  • Beware of eating excessive consumption of red meat, that is linked to arthritis and slows walking.
  • Take a walk whenever you can, to the grocery store as well as up and down stairs, to see your friends, work, and much more.


Regular physical activity, like running or walking, within your routine could greatly affect your general physical and mental health. The number of steps required to complete 10km can differ based on various aspects, such as the height, weight, gender, stride length, conditions, and speed. According to estimates, walking 10km would require about 13123 to 1412 steps, while doing the same amount requires around 9100 steps.If you’re just beginning to exercise, it is essential that you gradually boost your daily step count to prevent injury and ensure your long-term success. Setting realistic fitness goals in addition to incorporating physical activities into your routine will enhance your overall wellbeing and assist you in achieving an improved lifestyle. Be consistent, and establishing a routine for exercise can greatly enhance your mental and physical well-being over the long term.


1. How many steps do you have in a 10 kilometer walk?

For a walk of 10km, it is typical to approximately 13,123- 14,912 steps, based on the factors such as gender, height and stride length.

2. Do women and men have different lengths of steps?

There is evidence that both genders generally have different stride lengths. In the average, women be able to walk for 2.2 inches (26.4 inches) in comparison to men who typically have a stride length of 2.5 inches (30 inches).

3. Are walkers and runners steps different over a distance of 10 kilometers?

Yes, walkers and runners might have different steps for similar distances. For instance, runners who have longer strides and faster speeds, may have less steps than walkers to complete a 10-kilometer course.

4. What is the effect of age on the length of steps?

The age of an individual can impact the length of steps and length, with people who are older having shorter steps. Research suggests that stride length decreases by about 0.33 percent per year, which results in 20 percent less stride length between the ages of 20 and 80.

5. Are walking 10km (around 12,000 steps) an ideal daily target?

Yes, walking 10 km equals more than 12,000 steps is good for your overall health. It helps in losing weight as well as improves cardiovascular health and reduces the risk of developing chronic diseases.

6. How many steps should one be aiming for?

Although the most popular goal is 10,000 steps daily new studies suggest that 7500 steps may provide health benefits. It is important to establish reasonable, achievable goals depending on the individual’s requirements and routines.

7. How do I determine the length of my steps?

You can determine the length of your steps using a variety of methods, like the estimation of your height or calculating the average length for a distance you know or by using a pedometer or fitness tracker.

8. Does age impact stride length?

Yes, age can affect the length of stride and older people tend having shorter strides. The decrease is gradual with an average of 0.33 percent reduction in stride length per year.

9. What’s the distinction between stride length and stride length?

Step length is length of distance that one foot has to another, while stride length refers to the distance a foot travels between one point and the next one where the foot is on the ground.

10. How can I make more steps faster as I get older?

To keep an even pace in your advancing years it is vital to regularly engage in physical activity, such as exercises for your lower body, a nutritious diet high in calcium and magnesium, and a consistent routine of walking.

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