How many steps are in a mile? Plus, the best ways to get them in
But when it comes to recommended step count and average mileage (the 2022 Connect fitness report found that the average Brit walks four to five miles per day), how do we know what we should be aiming for? And does it differ from person to person?
To get the lowdown on all things health, Cosmopolitan UK spoke to three experts: Chloe Thomas, PT and nutrition and mindset coach, Sarah Campus, PT, women's coach, and founder of LDN MUMS FITNESS, and Dominika Blonska, PT and nutrition coach.
This can look different for every individual, as it all depends on your height, stride length, and pace, explains Thomas. For example, if you're 6ft 2", your steps in a mile would be a lot less than someone who is 5ft 2". But if we're talking on average, she says there are about 2,000 to 2,500 steps in a mile.
Again, this will change if you're walking vs jogging. According to Thomas, if you're walking (at an average pace), you'll typically do around 2,200 steps per mile. However, when you're jogging, you shorten your stride frequency but increase your stride length.
'So, normally you take about 1,500 to 2,000 steps per mile when jogging,' says Thomas, once more emphasising that the exact number will depend on your pace and body.
Hands up, how many of you answered 10,000 in your head? For as long as we can remember, this magic number has been our daily goal, with health services, including the NHS, backing up the claim in the past. But, both Thomas and Blonska say it's a myth.
Thomas explains that the 10,000 step rule actually comes from a marketing campaign by a Japanese company called Yamasa Tokei Keiki Co. In 1964, ahead of the Olympics, they were advertising pedometers called 'Manpo-kei', which translates to '10,000 step metres'.
'The number wasn't based on science at all, and was just chosen because it sounded motivating,' reveals Thomas, adding: 'It was simple and also catchy.'
So, what is the average step count, then? The expert states that 6,000 to 8,000 daily steps can provide major health benefits. A 2023 study on the association between daily step patterns and death in US adults found that taking 8,000 steps or more multiple times a week lowers the risk of cardiovascular mortality.
If you're looking to lose weight (which we only suggest you do for your health, and not if social media trends tell you to do so), Thomas recommends 7,500 to 10,000 to her clients.
'But, I always remind them that it is more about consistency than perfection.'
This is debatable, according to the experts. Thomas says no, suggesting that it's 'much more effective to focus on increasing total steps per day or improving your walking efficiency'. She notes that if you shorten your stride to get in more steps per mile, it can lead to joint issues. Instead, she advises focusing on posture and consistent movement.
Campus says that while it can be a good goal, it's not as effective as increasing your steps per day in total. Like Thomas, for it to be effective, she says you need to be consistent. The expert explains: 'Increasing your steps per mile means walking more efficiently, at a better pace. It's important to be regular with this, to do it progressively, ensure you have proper form and to listen to your body.'
Getting those all-important steps in doesn't need to be boring, the three experts agree. They also agree that it's vital to make daily walks a habit, and do so by setting realistic, manageable, and achievable goals. Below are 10 hacks that are not only helpful for hitting the average steps in a mile (and beyond), but also combine fun, socialising, and effective challenges.
Brb, just off for a walk in the woods.
Sophie Williams is a Freelance Journalist and Copywriter, covering everything from Fashion to Entertainment to music, Lifestyle and Features. She has interviewed a range of musical artists and authors including Alyssa Edwards, Courtney Barnett, Confidence Man, The Vaccines, Loyle Carner, Gabrielle, and John Niven, and has written for publications like Metro, Reader's Digest, ITV's Woo! and Vice's NBGA. She is also working on a book for HarperCollins about Taylor Swift, due to be published in 2024.
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