How Many Steps is 5 Miles for Walking, Running, and Cycling?

Written by Noleen Arendse
How many steps is 5 miles

How far should you go when it’s time to take a walk and get some exercise? You might know there are 5,280 feet in one mile, but how many steps is 5 miles? Approximately 11,575 steps depending on your height.

Let’s take a closer look at how many steps equals 5 miles.

How many steps in a mile?

Each person has a unique stride. Variables like height, the speed with which you’re moving, and your gender affect the length of each step you take. Therefore, to calculate your approximate stride length, it’s best to use a steps in a mile calculator.

Steps in a mile when walking

The average person should expect to take about 2,315 steps to walk 1 mile. If you’re taller and each step is a bit longer, you should expect to take fewer steps to travel the same distance.

Conversely, if you’re shorter and have a less lengthy stride, you will have to take more steps to go the same mile. For more, read How many miles is 5000 steps

How many steps in a mile when running?

When you run, your speed increases. Additionally, the length of your stride also grows as you spend more time in the air between footfalls. Each step covers more ground, so the number of steps in a mile drops. 

For instance, if you’re a male just under six feet tall and run a mile in about 7 minutes, you will only need to take about 1,100 hundred steps to do so.

How many steps is 5 miles walking?

For the average person, walking 5 miles will require taking 11,575 steps. We get that total from 2,315 steps per mile for the average walker, multiplied by 5 miles.

While the distance remains the same, the number of steps you need to take to cover 5 miles will change, depending on variables like:

  • Activity
  • Gender
  • Height
  • Speed

How long does it take to walk 5 miles?

Walking offers health benefits because it helps increase bone strength, improve cardiovascular fitness, and reduce excess body fat. Plus, those who exercise regularly will also enjoy a boost in muscle power, stamina, and overall fitness.

If you’re walking at a moderate intensity, you should be able to walk about 1,000 steps in ten minutes.

Since 5 miles is the rough equivalent of about 11,575 steps, you should expect to walk for just about 120 minutes. For a customized calculator based on your height see how long does it take to walk a mile.

Some fitness regimes ask for participants to complete 10,000 steps per day as a benchmark goal. With some strategic fitness-oriented decisions, you can achieve that goal without committing to 2 hours of walking at once.

For example, in addition to a half-hour walking workout, you can also add to your step total by:

  • Skipping the elevator and taking the stairs
  • Walking to and from work or the store
  • Taking your dog out for a walk
  • Take a coffee or lunch break on the go and stretch your legs

How many steps in a 5-mile run?

Jogging requires more speed than walking and running more speed than jogging. Since your stride lengthens the faster you go, running takes the fewest steps. It also puts more demand on your muscles and cardiovascular system.

Since stride length will also still vary by height and gender, each runner’s exact count of steps is unique. But, here are some quick numbers to consider, accounting for various conditions.

  • A 6-foot-tall male who runs a 6-minute mile needs to take about 5,000 steps to cover 5 miles.
  • The same male running 8-minute miles will need to take about 6,000 steps to cover the same distance.
  • A 5-foot-6-inch tall female will need to take 1,342 steps per mile, for a total of about 6,700 steps and 5 miles in 40 minutes.

Steps when jogging 5 miles

Your strides will get shorter when you slow down from running to jogging. It will take you longer to complete your 5-mile distance, and you will need to take more steps.

For example, if our male in the above example slows down from a 6-minute-per-mile interval and instead jogs at a pace of 10 minutes-per-mile, he will need to take 1,550 steps or so per mile. That adds up to 7,750 steps for 5 miles (or an increase of 1,750 steps).

How long does it take to run and jog 5 miles?

If you combine running and jogging, your rate becomes much less predictable. But you can vary your pace to get the most out of your workout. However, each time you slow down, you will need to take more steps to cover the same distance.

If we use our running and jogging examples above, and we split the difference between 5,000 and 7,750 steps, respectively, a combination of a 5-mile run and jog should have about 6,825 steps.

How many steps in a 5 miles bike ride?

Working out the exact steps in a 5-mile bike ride can be challenging as there are so many variables. Apart from the ones mentioned previously, there might also be times when you are freewheeling as opposed to actively cycling. However, if we use the above approximation of 780 steps per mile at an easy pace, a 5-mile bike ride will be about 3,900 steps. 

How long does it take to cycle 5 miles?

Cycling can help you cover distance faster than walking or even running. But, just like those two exercises, each cyclist’s body type and effort level will strongly influence the time it takes them to cover a given distance.

For example, it might take a beginner-level cyclist 40 minutes to cover 5 miles of flat ground, pedaling at moderate intensity. That might be the equivalent of about 4,000 steps.

If you ride over steeper terrain, and it takes more effort and time to cover 5 miles, the equivalent number of steps will also increase.

How many steps is 5 miles on a stationary bike?

The steps for 5 miles on a stationary bike at maximum resistance and intensity are very different from 5 miles with no resistance. You’ll tend to take more steps on a lower resistance but might not get as much of a workout as on maximum resistance. 

Once more, using a fitness device or smartphone can help give you a rough estimate. You can also use a tool such as this calories burned biking calculator to work out how many calories you’ve burned on a bike. 

FAQ on walking 5 miles a day

Here are the most frequently asked questions about walking 5 miles a day. 

What happens when you walk 5 miles a day?

When you walk 5 miles a day, it can help keep you fit. The time we spend exercising helps us improve our cardiovascular fitness, burn calories, and can reduce our excess body weight. Not to mention, walking will also help you destress, lower your blood pressure and balance out blood sugar. 

Is walking 5 miles a day enough exercise?

The CDC recommends that healthy adults get moving for about 150 minutes of moderate-intensity activity weekly. Some exercise benchmarks recommend 10,000 total steps daily.

Since it will take you more than 10,000 steps and close to 150 minutes to walk 5 miles, you’ll easily be getting enough exercise if you cover this distance at least twice a week, let alone every day. 

Is walking 5 miles a day good for weight loss?

Walking 5 miles per day can help you lose excess weight. But, your results will vary depending on your overall activity level, diet, and other health factors.

How much weight can you lose walking 5 miles a day for 5 days a week?

If you walk 25 miles per week, the calories burned walking will be about 1,750 to 3,000 calories. For every 3,500 calories burned, you may lose one pound of fat. So within two weeks, you should lose at least a pound of fat. 

Of course, this is an estimate and there are many factors that would influence this from the intensity of your walking to your Total Daily Energy Expenditure (TDEE), so how many calories should I need to eat to lose weight for more information.


  • How many steps is 5 miles? About 11,575 steps
  • The number of steps we take over a given distance can vary due to stride length, height, speed, and gender
  • Use a steps-in-a-mile calculator to work out your average
  • The number of steps when jogging, running, or cycling 5 miles will vary greatly depending on the above factors Walking is a natural and simple form of exercise. Walking 5 miles a day will improve your health and fitness plus help you lose excess weight