How Many Steps Are in a Marathon? What to Expect

Marathon running is a popular sport and hobby that has experienced explosive growth in recent years. But how many steps are in a marathon?

The answer to this question depends on various factors, such as the runner’s stride length, speed, and even terrain during the race.

In this article, we’ll explore what goes into understanding the number of steps in a marathon and how you can calculate it for yourself.

How Far is a Marathon?

A marathon is a long-distance foot race that covers a specific distance.

Although many non-runners call races of many distances “marathons,” there is only one marathon distance. There is no such thing as a 10k marathon or a 5k marathon.

The marathon distance has been standardized since the 1908 London Olympics and has become synonymous with running events worldwide.

Let’s review the distance of the marathon in miles and kilometers.

Marathon Distance in Miles (mi)

For runners in the US and the few places using miles, the distance of a marathon is 26.2 miles.

Marathon Distance in Kilometers (km)

For runners who don’t live in the US, knowing the distance of a race in kilometers is generally much more helpful.

With that in mind, the distance of a marathon is roughly 42.2 kilometers.

Average Steps Per Mile

Now that you know the distance of a marathon, it’s time to answer the question: how many steps are in a marathon?

The average number of steps per mile an individual takes while walking or running ranges from 1,500 to 2,500. Keep in mind this is the average step count.

However, this number can vary depending on the runner’s stride length, speed, and several other things. For example, longer strides and faster speeds may mean fewer steps per mile, while shorter and slower ones may mean more steps.

Factors that Determine Steps Per Mile

We don’t all take the same number of steps each mile.

Why not? Well, the following are a few things that change the number of steps one person takes over another person.

👉🏼 Stride length

The distance between two consecutive steps is a person’s stride length.

This is different for everyone, and there’s no one average stride length for runners. So while you could measure the inches you take from one step to the next, other factors will change that final step count.

We all have different leg lengths and leg strengths. So the average step length is different for everyone. Because of this, finding your stride length for walking and running helps you know how many steps you can expect from any distance.

👉🏼 Speed

How quickly a person is walking or running will change the number of steps they need to take to cover a distance.

Walking requires more steps. The stride tends to be shorter, whereas running requires fewer steps because the stride is longer.

Slower walkers take more steps than fast-paced walkers. The fastest runners take fewer steps than the slowest runners.

Overall, walking steps and running steps tend to be different. This is why you should test your steps per mile at both a walking and running pace to know what you can expect.

👉🏼 Terrain

The type of surface, inclines, declines, obstacles, etc., all impact the number of steps a person will need to take to cover a specific distance.

Running uphill likely requires more steps than running downhill. Running on flat pavement requires fewer steps than on a soft, sandy beach.

If you’re running on more challenging terrain, give yourself the room to take more steps to accomplish the goal.

👉🏼 Fatigue/Endurance

Your energy levels can lead to a shortening of stride length as well as slower speeds.

This means that you must account for some fatigue when running long-distance races.

If you’re currently following a marathon training plan for your first marathon, consider the increase in steps you’ll take on your long runs and on race day as you tire.

👉🏼 Form/Technique

How a person runs, including their form and technique, can affect the number of steps taken per mile.

When we change our running form, it’s possible that we alter our stride length, and foot landing zones, and in turn, the number of steps we take to cover a distance can change.

How Many Steps Are in a Marathon?

The number of steps needed to complete a marathon depends on factors such as stride length, speed, and terrain.

Even a person’s height changes the result of the required steps to complete the distance.

When running or walking, an individual takes about 1,500 to 2,500 steps per mile. This means walking or running a marathon (26.2 miles) requires approximately 39,300 to 65,000 steps.

Remember, this number is an estimate since each runner’s stride length and speed can vary. Therefore, the number of steps you must take in a marathon depends on your unique factors.

How to Determine How Many Steps You’ll Take in a Marathon

If you’re training for a marathon and want to know how many steps you will take, you’ll need to do some tracking.

Tracking the number of steps taken during a mile on your favorite running route is the best way to determine the number of steps.

1️⃣ To do this, use a fitness tracker or pedometer and measure the total number of steps to cover one mile on that specific route.

2️⃣ Once you know your number of steps per mile, you can multiply it by the entire distance of the marathon (26.2 miles) to determine how many steps you’ll take in a race.

Remember, elements of race day (terrain, weather, etc.) may also impact the number of steps you’ll take. Tracking your steps over a mile at several running paces can help collect the best data to set your expectations appropriately.

For instance, if you run an average mile time of 10 minutes per mile for a half marathon but 11 minutes per mile for a full marathon, you will likely find a variation in your step count.

By tracking and understanding your unique factors for running, such as stride length and speed, you can better prepare for and understand what to expect during race day.

How Long Does it Take to Run a Marathon?

If you’ve not yet run a marathon, you might have no concept of the amount of time you can expect to be running your race.

Just as the number of steps differs between runners, the amount of time needed to complete the 26.2-mile race also differs.

If you can manage a quicker pace, such as an average 8-minute mile, you spend about 3 hours and 30 minutes running a marathon. An average pace of 12-minute miles will require about 5 hours and 15 minutes on the marathon course.

While your marathon time may fall outside the average time, the data shows an average marathon time of around 4 hours, 26 minutes, and 33 seconds.

Remember that the data can become quite skewed by those who run rapid marathon finish times.

The best thing to do when running your first marathon is to do your best and not compare yourself to other runners. Sometimes runners need to take it slower, so listen to your body and do what it needs.

I once walked a good chunk of the Chicago Marathon when I was fresh off injury recovery. I highly recommend using the run/walk method if your body needs it for any reason.

FAQ

Final Thoughts: How Many Steps Are in a Marathon?

Completing a marathon is incredible, and understanding how many steps you’ll need to take helps you know the massive distance.

With the proper training and fitness tracker, you can estimate your number of steps per mile and be ready for race day. Counting your steps throughout training will help you measure progress and give you confidence when running the race.

With this confidence, you’ll arrive at the finish line feeling proud of your tremendous accomplishment!