How Many Running Steps Are in a Mile?

Chances are that you’re not getting enough exercise. At least, that’s according to a report released by the CDC in 2018. On average, only about 23% of us are actually getting the recommended amount of exercise we need to be doing each week.

The good news is that recent studies have shown that even just a small increase in the amount you exercise each day will have immediate health benefits. The latest figures suggest that it’s enough to take around 10,000 steps at a moderate pace to meet the guidelines.

Though this is just a rough suggestion, it can be a helpful target to aim towards if you’re trying to take a few inches off your waist. If you know how many running steps are in a mile, you can work out how much more exercise you need to be getting enough. Plus, it can save you from buying a fancy pedometer.

Run, Forrest, Run!

Why is exercise so important, anyway? In recent years, scientific evidence has been mounting that regular physical exercise is directly linked with a wide range of health benefits. Also, not exercising enough greatly increases your risks of what researchers call ‘all-cause mortality’. Put plainly, if you don’t get enough exercise, it’s likely to shorten your lifespan.

There are clear links between spending lots of time sitting, and an increased risk of high blood pressure, heart disease, and other conditions.

But here’s a piece of good news that’s come from all this new science: by doing just a little more exercise every day, you can positively influence your health. So, if you move about more, and sit around less, you’re already doing wonders for your chances of living a longer life.

I Would Walk 500 Miles

The CDC’s report suggests that the minimum number of steps you should take in a day is around 10,000. Of course, this is just a guideline, and what is best for you will depend on your weight, height, age, and personal fitness levels.

So, if you’re looking to add to your daily exercise, the more steps you do, the more benefits you’ll gain. And what better way to increase your daily number of steps than running? You get more done for the time you spend, and in our busy modern world, that’s always a plus.

Interestingly, the faster you run, the fewer steps you actually take. It’s not necessarily vital to stick to an exact number of steps, but it can be a useful guide to help you to reach your fitness goals. Plus, as mentioned, different body types and sizes work at different paces, with height being one of the main variables. Also, if you’ve got a body type outside of the ‘normal’ range, you’ll find the numbers will change somewhat as well.

With all that out of the way, here is the data you’ve been looking for: how many running steps are in a mile. For those of you that want to calculate things for yourself, the equation used to find the numbers is as follows: Steps per mile = 1,084 + ((143.6 x pace) – (13.5 x height)).

running steps table

You Wanna Live Forever?

Just like eating right, if you’re going to start a new exercise regimen, the most important thing is to do something that you can keep up for the long term. With so many clear benefits to increasing the amount of movement you do per day, it’s definitely worth dusting off the sneakers.

‘Moderate-to-vigorous’ activity, as the CDC puts it, is the most beneficial sort of exercise to the average person. Moderate would be walking at a pace of around 100 steps a minute, while vigorous would be running at the paces mentioned in the table.

In case you’re not convinced, here are a few more of the positive effects that stepping up your step count can provide:

  • For young people, it can improve cardiovascular and bone health, as well as help with cognition and reduce the risk and effects of depression.
  • For adults, it can reduce the chances of contracting eight different forms of cancer. It also reduces the likelihood of suffering from high blood pressure, strokes, heart disease, and depression, and it lessens the risk of contracting type 2 diabetes.
  • For older people, it can help decrease the dangers of falling down, making it both less likely and less damaging when it does happen.
  • For pregnant women, it can reduce the chances of post-partum depression.
  • For everyone, it can help you reach and maintain a healthy body weight. Additionally, it improves bone health and general physical functioning.
  • It can help reduce anxiety and blood pressure for all groups, as well as help you to get a better night’s sleep.
  • It can improve cognition for sufferers of ADHD, MS, Parkinson’s, and dementia (including Alzheimer’s).

There’s a Difference Between Knowing the Path and Walking the Path

Now that you know how many running steps are in a mile, you’ve got another weapon in your arsenal against age, disease, and depression. The most important things to take away, though, are that any increase in your exercise regimen is better than none, and that sitting around all day will make you die sooner. Not only does running improve your health and lifespan, but it can also have a significant positive effect on your mood, as well as on your performance at work and in your personal life. So, break out the pedometer, slap on some sweatbands, and get yourself going today.

 

References

https://www.yamaxx.com/digi/m-magazine/ACSM_Health&FitnessJournal.pdf
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3197470/
https://www.cdc.gov/nchs/data/nhsr/nhsr112.pdf
https://jamanetwork.com/journals/jama/fullarticle/1108396

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