How Many Steps is 4 Miles? A Quick Guide

Written by Noleen Arendse
How many steps is 4 miles

How many steps is 4 miles? It takes approximately 2,250 steps to walk one mile, so 4 miles would be 9,000 steps. That’s a lot of steps, but don’t worry — we’ll help you figure out how to measure them so you can hit your goal.

Keep reading as we go into more detail about how many steps are in a mile, ways to measure your steps, and some of the many health benefits of walking.

How many steps are there in a mile?

The number of steps in a mile can vary depending on your stride, but it’s around 2,250 steps.

An average person has a stride of about 2.5 feet, but if you have a shorter stride, it will take more steps to walk a mile and vice versa.

How many steps is 4 miles?

Because there are around 2,250 steps in a mile, there are approximately 9,000 steps in 4 miles.

How many walking steps is 4 miles?

The above steps-in-a-mile count of 2,250 steps is based on walking steps. Therefore, the average person will walk 9,000 steps in 4 miles.

However, this will vary based on individual stride length. For example, someone with a long stride may only need 8,000 steps to walk 4 miles. Conversely, someone with a shorter stride may need 10,000 steps to walk 4 miles.

How long does it take to walk 4 miles?

How long it takes to walk 4 miles depends on your walking speed.

The average walking speed is about 3 mph, which means it would take about 80 minutes to walk 4 miles at a moderate pace.

However, if you walked at a faster pace of 4 mph, it would only take about 60 minutes. And if you took your time and walked at a leisurely pace of 2 mph, it would take about 120 minutes.

How to measure your steps in a mile

There are a few options for measuring your steps in a mile, each with benefits and drawbacks.

Here are a few popular choices:

Map out a mile and track your steps

To map out a mile, measure out a mile on your map or GPS and mark the start and end points.

Then, walk along the path you mapped and count how many steps you take. When you reach the endpoint, note the number of steps you took and divide it by the miles you walked to get your average steps per mile.

Use an app

Several smartphone apps can track your steps automatically using the accelerometer in your phone to calculate the distance you’ve traveled.

Most also allow you to set up a profile and log your runs to keep track of your progress.

Use an athletics track

Another option is to find an athletics track and walk around it until you’ve covered a mile. Most tracks are 400 meters long, or 1/4 of a mile, so you’ll need to do four laps to cover a full mile. For more distances, read how many laps around a track is a mile.

Use a football field

To use a football field to track your steps, simply find a football field and walk around it until you’ve covered a mile.

Most football fields are 120 yards long, including the end zones, so you’ll need to walk around the field five times to cover a full mile.

Walk your way to better health

Walking is one of the simplest and most effective ways to improve your health. Just 30 minutes of walking a day can increase your energy levels, reduce stress, and help you lose weight.

Regardless of your chosen method, remember that it’s important to walk at a consistent pace to accurately track your steps. Also, keep track of your progress to see how your walking speed and distance improve.

Here are five of the top health benefits of walking:

It promotes a healthy heart

Walking reduces blood pressure and cholesterol, both major risk factors for heart disease. It also helps increase the amount of oxygen and blood flowing to your heart and strengthens your heart muscle. These effects together help to reduce your risk of heart disease.

It can help lower blood sugar levels

When you walk, your muscles use blood sugar (glucose) for energy. This lowers blood sugar levels over time, which can help to prevent or control diabetes.

Exercise improves insulin sensitivity, so the body needs less insulin to stabilize blood sugar. This can be very helpful for people with diabetes who need to keep their blood sugar under control.

It boosts your immune system

Walking boosts your immune system because it helps improve the function of your white blood cells, which fight off infection.

It also helps to increase blood flow and circulation, which delivers more oxygen and nutrients to your cells that can help your immune system to function better overall.

It helps your joints

When you walk, your joints move through a full range of motion, which helps keep them flexible and healthy.

It also strengthens the muscles around your joints, which can help to protect them from injury. Another benefit of walking is that it helps pump synovial fluid into your joints, which helps keep them healthy and pain-free.

It makes you happy

When you walk, your body releases endorphins, known as “feel-good” hormones, because they help to improve your mood and make you feel happier.

Walking is also a great way to reduce stress. When stressed, your body releases cortisol, a hormone that, if kept at high levels for an extended period of time, can lead to various health issues. Walking helps to lower cortisol levels and can help to improve your mood.


  • How many steps is 4 miles? About 9,000 steps on average
  • Walking 4 miles at a speed of 3mph should take you 80 minutes
  • A daily walk can keep your heart healthy, lower blood sugar levels, and boost your immune system.
  • Walking can also improve joint health, reduce stress, and improve your mood