How far is 10,000 steps?
So, we know how long it takes to walk 10,000 steps, but exactly how far is 10,000 steps? If you’re yet to have invested in a fitness tracker, but you know the distance from, say, your office to the station and back, knowing roughly how far the average person walks over 10,000 steps can help you determine how many steps you’re racking up – without actually counting them.
That said, how far you walk in 10,000 steps depends on three factors: stride length, speed, and height. Here, walking coach and founder of The WalkActive Method Joanna Hall explains.
Meet the expert: Joanna Hall, MSc Sports Science, is an author, presenter, and founder of The WalkActive Method, which she describes as 'an educational process to walk better, allowing you to positively connect with the way the body should walk as opposed to the way the body has learnt to walk.'
How far is 10,000 steps in miles?
‘Taking into account stride length, speed and height, the average person will cover between 3.7 and 4.9 miles when walking 10,000 steps.’
How far is 10,000 steps in kilometres?
'The average person covers between 6 km and 8 km with 10,000 steps.’
How does your stride length impact how far you walk in 10,000 steps?
‘Your stride length is the distance covered between the spot where one foot hits the ground and the next time that same foot hits the ground again. The average person has a stride length of 60 cm – a good stride length would be in the region of 80 cm.
‘The shorter your stride length, the less distance you will cover in 10,000 steps. ‘The longer your stride length, the bigger the gap between each step, and therefore the more distance you will cover.
‘The number of steps you take is always twice the number of strides you take.
‘It’s important to walk with a natural stride that feels comfortable, as research shows that overstriding can cause injury.
‘Many people think that your stride length is influenced by your height, and this can be the case in some instances, but the range of motion in your hips and hip flexors, and therefore how effective they are at recruiting your glute muscles to propel yourself forward has a bigger impact on your stride length, plus your pace.
‘If your hip flexors are tight, your stride length will be shorter. Similarly, your stride length will be shorter if you have limited ankle mobility or tight hamstrings. Your ankles need mobility in the dorsiflexion position (when you pull your toes towards your shins) as this means you will be more able to propel your glutes and hips forward while your feet remain on the floor. Likewise, flexible hamstrings are required for the extension of your hip as you step forward.
'People who spend most of their time sitting at a desk are probably more prevalent to tight hips and hamstrings, and so walking 10,000 steps can become more of a workout as people tend to end up walking faster to keep up with other people, or to get their steps in as quickly as possible. This can reduce the quality of your steps as you forget about your technique.'
How does your walking pace impact how far you walk in 10,000 steps?
‘While your pace can mean that you cover more distance in 10,000 steps, it’s more important to learn to recruit your muscles optimally. By doing so, you’ll strengthen your glutes and hamstrings and improve both your mobility and cardio fitness. Research has shown that the WalkActive method increases your walking pace by up to 24% over a four-week period, meaning you’d be able to cover more distance within 10,000 steps, but rushing it will only cause injury.'
According to the Calculator Site, here’s how your walking pace, combined with your height, will impact how far you walk in 10,000 steps.
How does your height impact how far you walk in 10,000 steps?
‘Taller people with longer legs may be able to take steps with a greater stride length, meaning they cover more distance with each stride, and walk further compared to shorter individuals. So, someone who is six foot might cover 8 km in 10,000 steps, whereas someone who is five foot might only cover 6 km in 10,000 steps.’
How to walk further in 10,000 steps
'It's essential that you learn how to recruit the muscles required to walk optimally. These include your glutes, hamstrings, calves, and hip flexors. Look strength train each muscle group regularly – two or three times per week, and start and finish every walk you do with mobility moves that target these muscle groups, plus your ankles. You should also incorporate at least one cardio session per week; this will help you increase your walking speed, but only do this once you feel the aforementioned muscle groups are strong enough to avoid injury. If you're new to strength training, don't try and increase your walking speed until you've strength trained for six weeks.'
Try the WalkActive Method, proven to increase walking speed within four weeks
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