Average steps for a 5k?

[Runningonempty84]

I did a really slow 5k this morning (it was hilly and I was tired!) and noticed, from my watch, that I covered around 1k more steps than I usually would over the same distance - which seems like a huge disparity!

That got me thinking about step trackers and running distance more generally. So, out of interest - those runners who also track your steps, how many steps would you usually cover in a 5k, and how long does it take you?

For comparison, I usually do 5k in between 20 and 22 minutes and it uses around 2500 to 3000 steps, but today I ran a 27min 5k and it was nearer 4,000...!!

My 5k's are between 31 and 33 minutes, and my Garmin logs around 6000 steps; I've also noticed my 10ks result in approx 12000 steps, so seems consistent!

Does it depend on candence and stride length? Just checked my averages, candence is 185 and stride length is 0.82. :)

Embarrassingly I love this sort of data!

Tonight - 6.3km - 40 mins - 6.9k steps
Sat - 10.76km - 1hr 10 mins - 11.8k steps
Weds 6km - 38 mins - 6.5k steps

So I'm a much slower runner than you and take more steps - just over 1,000 per km. I'm 5ft 4in tall - I should imagine leg length goes some way in determining stride length.

BTW - I don't think 27 mins is a really slow time for a 5k! My best time for a 5k is 27:30.

Oooh that's interesting. Thank you
It must be to do with both, I guess. No idea what my stride length is, but my cadence on today's slower run was allegedly between 179 and 194, compared to between 193 and 204 on my last quicker run...

Thanks @nbee84, I'm loving this data! Really interesting (for a running geek, I guess...)

And I'm sorry about saying 27 mins is slow - what I should've said is it's slow for me at the moment, but there was a time when anything under 30 mins felt quick. It's all relative!

@Runningonempty84 How do you work out/ get the stats for your cadence? I just use a fitbit for the steps and the free strava to track the distance.
I use a Myzone hr monitor and love to look at my stats for different runs and different forms of exercise

It tells me on Strava (the free version) if you click into the Analysis section?

It takes me about 30 minutes to run 5k and it's approximately 5000 steps. I thought it would be the sane for everyone . I'm sure walking 5k is also about 500o steps.

I did just over 6km the other day and my samsung watch said that was about 8000 steps

I walked it btw, I dont do running

I'd have never assumed the quicker you are, the less steps you take, that's so interesting!

I'm quite short (5'1) so I do wonder if I'll always naturally do more steps per km than someone taller, no matter the speed?

It will be the stride length-to run faster you have to cover more ground per stride so your slow run will have needed more steps.

Generally around 6,000 steps for me for a 5k, or slightly under that.

I average about 5000 steps per 5K, 10,000 per 10K, I’ve a Fitbit.
By coincidence also did a very heavy , full of hills run this morning.

Thanks @evilharpy and @sauvignonblancplz - can I ask how long those 5ks take you? Interested to see whether the faster = fewer steps theory stacks up...

My last 5k wat 2 says ago and have me 6200 steps. I k now I was taking smaller strides though ((and took 38 mins 😊) but my foot was hurting do definitely took smaller steps. I'm 5'8" and a pretty slow runner I think!
When I run at my best pace it's usually about 5.1k steps.

This is quite interesting in terms of step tracking. It means, for example, a runner who does a cycle commute (no steps) and one fast, short run of 3-4 miles a day might not reach the 10,000 steps "target" - but someone who gets the bus to work (presuming a short walk there and back) and walks 3-4 miles for exercise will reach 10k steps...even though in reality they've done far less "exercise" than the runner has.

Not that it matters. But it does go some way to explaining those threads where people complain they're not losing weight despite covering 10k steps a day, if it turns out it's easier to cover 10k when you're moving slowly.

I do a body pump class and although I expend energy/calories it records barely any steps. It's not all about the 10k target - I go by active minutes instead

Totally agree pixie. On a (normal!) Saturday I do 2 hours in the gym - a mix of circuit training, bike and an abs class. I don't do much else for the rest of the day so my steps are often only around 9k (my average is around 15k) I have to remind myself not to feel guilty 😆

Around 27 minutes for a 5k for me if I'm fairly fit.