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How Many Miles Is 30,000 Steps

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How many miles are 30,000 steps? Walking it’s 12 to 14 miles, while running 30,000 steps will cover 16 to 20 miles.

These figures all vary based on your gender, height and speed. You can use our calculator to get a personal estimate for how many steps in a mile or keep reading below for a more detailed breakdown of walking 30,000 steps.

how many miles in 30000 steps

Calculating Mileage From Steps

Thirty thousand steps a day is a serious effort, but how many miles is that? The short answer is that the average number of steps in a mile is 2,250. This means that 30,000 steps covers about 13.3 miles’ worth of distance. Imagine the positive effects on your health to reach this goal every day!

However, there’s more to this calculation than just one simple figure. Ultimately, the mileage depends on who’s doing the exercise. Below, find out how many miles 30,000 steps are for you.

Stride Length

Take one or two natural steps and let your feet remain where they land. The measurement from the heel of your back foot to the toe of your front foot will give you your stride length. Of course, this varies depending on sex and height—but stride length makes all the difference. 

Since running is a longer stride that covers a larger distance per step, it’s only natural that your mileage count increases with running instead of walking. The vertical effort of running on your bones and muscles means that running burns more calories, as well. 

Difference in Men and Women

Womens’ average height is five feet, four inches. This means a given woman’s number of steps per mile is approximately 2,315. So for 30,000 steps, that would merit a distance of 12.95, or just under 13 miles. 

Since men are taller—the height average is five feet, nine inches—their stride length is longer and they can cover more mileage faster. A man’s steps-per-mile are about 2,211, meaning if he reaches 30,000 steps he will have traveled 13.57 miles.

The stride length also changes according to height. If someone is unnaturally tall, their legs will be longer and their stride wider, which means they will gain more mileage in 30,000 steps than someone shorter.

Other Factors

For an extremely accurate figure, there are several other elements to consider. Remember that your step count will vary based on: 

  • Age: As we get older, our bodies tend to slow down.
  • Weather: Environmental factors such as wind and inclement surfaces affect how fast we can cover ground. 
  • Personal health: Issues such as diabetes, hypertension, or recent injury may lower step count.
  • Clothing: Even something as simple as the type of pants or shoes you wear may restrict movement.

Calculating your numbers

To determine a particular steps-per-mile figure for your body type, use this steps in a mile calculator. It asks you to put in gender, height, and distance traveled.

The result gives you a number of steps, as well as converting miles to kilometers. One helpful feature is that you can see the calculation for just one mile or choose multiple miles for more extended periods of exercise to find out the number of steps. 

There are other factors than physical attributes to consider. For example, walking on a flat surface may be fewer steps per mile opposed to hiking, where the terrain is uneven and the altitude shifts. 

If you really want to know how many steps you walk or run or how much distance you cover, consider purchasing a fitness tracker that goes on your wrist or ankle. 

These devices measure more than just steps to help you grasp a bigger-picture image of your health. Many modern trackers will also tell you your heart rate, body temperature, blood sugar levels, and even fluctuations in your nightly sleep cycle. 

There are still simple pedometers available on the market that will give you a step count without all the extra bells and whistles for people who don’t want the hassle of a fancy fitness tracker.

Walking 30,000 Steps

In 30,000 steps, the average number of miles walked is somewhere around 13.

Mileage for Women Walking 30,000 Steps

For a woman to walk 30,000 steps, they will reach somewhere around 12-13 miles. The exact number depends on height. 

Height

5’1”

5’2”

5’3”

5’4”

5’5”

5’6”

Miles

12.73

12.8

12.88

12.96

13.04

13.12

Mileage for Men Walking 30,000 Steps

The average distance for a man who walks 30,000 steps is 13.57 miles. Again, this depends on the man’s height, which impacts stride length. 

Height

5’7”

5’8”

5’9”

5’10”

5’11”

6’0”

Miles

13.4

13.49

13.57

13.65

13.74

13.83

Mileage Over Time

On average, if you walk 30,000 steps per day, by one year of this pattern, you would have traveled about 4,700 miles. That’s twice the distance of the Appalachian Trail! 

For most people, mileage proportionately increases as time goes on due to the greater muscle strength and endurance you build through regular exercise. 

Running 30,000 Steps

Due to the forward momentum and speed when running, runners of both sexes and all heights travel farther than if they walk for the same amount of time. 

12-Minute Mile Pace

Running at a 12-minute mile, the average runner who puts in 30,000 steps will gain somewhere between 14 and 17 miles of distance. Note that the figures below are for men.

Height

5’7”

5’8”

5’9”

5’10”

5’11”

6’0”

Miles

15.76

15.88

15.99

16.11

16.22

16.35

10-Minute Mile Pace

At this speed, 30,000 steps will mean a male runner will cover approximately 18-20 miles. 

Height

5’7”

5’8”

5’9”

5’10”

5’11”

6’0”

Miles

18.56

18.73

18.88

19.05

19.21

19.38

8-Minute Mile Pace

At 8 minutes per mile, a male runner travels about 22-24 miles in 30,000 steps. 

Height

5’7”

5’8”

5’9”

5’10”

5’11”

6’0”

Miles

22.6

22.81

23.06

23.29

23.55

23.8

Where Should You Get Your Steps?

We have established that 30,000 steps are a lot for anyone to handle in one session. Runners do more, but it’s safe to say that even the most seasoned marathoners don’t run a marathon every day!

The effort and discipline it takes to reach this goal are significant, but there are some parameters to put in place to help you be confident in your commitment to reach 30,000 steps. 

Outdoor vs. Treadmill

Some walkers and runners can’t enjoy themselves without the fresh air and environmental interest of being outside. They may even opt for a hike, which slows down their pace and lowers their step count due to natural obstacles and elevation changes. 

Some walkers and runners can’t enjoy themselves without the fresh air and environmental interest of being outside. They may even opt for a hike, which slows down their pace and lowers their step count due to natural obstacles and elevation changes. 

The bottom line is, choosing a place you enjoy will motivate you to exercise longer—a sure way to boost your step count for the day.

The benefits of steps

No matter how many steps you walk, run, or hike, physical fitness is always going to benefit your body and mind. We know that cardiovascular exercise positively affects just about every element of the body and mind. Regular stepping movement helps lower your risk of illness like heart disease and elevates your mental outlook to help fight depression and anxiety.

So, whether you’re keeping track of steps walked or miles traveled, enjoy your fitness journey. You’ll notice your day is brighter, your outlook is clearer, and your body feels better with each step you take!

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The post How Many Miles Is 30,000 Steps appeared first on Calories Burned HQ.

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