What’s the Average Number of Steps in a Marathon?
First, let’s set the scene. A marathon is 26.2 miles or 42.195 kilometers long. If you take shorter steps, you’ll naturally take more of them. If you stride longer, you’ll take fewer. But most runners fall into a general range.
Average runner (stride length ~1.0 to 1.2 meters):
- 35,000 to 55,000 steps
That’s a lot of footfalls! A slower runner or walker may clock closer to 60,000 steps, while an elite athlete might finish in under 30,000 steps.
For more details, check out this resource on the average number of steps in a marathon.
How Do You Calculate Your Own Step Count?
Here’s the thing about calculating steps: it’s all about stride length and distance. The formula is simple:
- Steps = Total distance / Stride length
Let’s say your stride is about 1.1 meters (common for mid-paced runners), and the marathon is 42,195 meters.
- 42,195 ÷ 1.1 = ~38,359 steps
If you’re not sure about your stride length, here’s a quick way to estimate it:
- Walk or run 10 meters and count your steps
- Divide 10 by the number of steps
- Multiply that number by total race distance in meters
It’s not perfect. However it’s close enough to give you a feel for what to expect.
Does Cadence Affect Your Marathon Step Count?
Yes, absolutely. Running cadence refers to how many steps you take per minute. Here’s a great guide on how to improve your running cadence and boost efficiency.
- 160–170 steps/min (recreational)
- 180+ steps/min (elite or trained runners)
Higher cadence means shorter, quicker steps. So even if your stride shortens slightly, your efficiency can improve.
You might wonder: Should I increase my cadence to reduce injury risk? Many coaches say yes, especially if you’re dealing with overstriding or joint stress. That said, it’s not about copying elites. It’s about finding your rhythm.
Personal tip: When I worked on increasing my cadence from 160 to 172 over a few months, I noticed not just fewer steps in long runs but smoother ones too.
Why Do Steps Add Up Differently for Every Runner?
| Runner Type | Pace (min/km) | Stride Length (m) | Estimated Steps |
|---|---|---|---|
| Elite Marathoner | 3:00 | 1.6 | ~26,000 |
| Mid-Pack Runner | 5:30 | 1.1 | ~38,000 |
| Recreational Jogger | 7:00 | 0.9 | ~46,800 |
| Walker | 9:30 | 0.7 | ~60,200 |
How Can You Use Step Data to Train Smarter?
If you’re wearing a smartwatch or fitness tracker, your step count can give you powerful insights:
- Notice when fatigue starts (your stride often shortens)
- Monitor efficiency (is cadence dropping too soon?)
- Train for pacing (match your steps to different zones)
One trick I used while training for my second marathon was to run negative splits by matching step count patterns from my long runs. It sounds nerdy but it worked.
So here’s a question: What’s your average step count during your long runs now? And what does it tell you?
Is More Always Better When It Comes to Steps?
Not necessarily. While more steps mean more movement, they can also signal less efficient form if your stride becomes choppy or overly short. Aim for balance:
- Keep a steady cadence (165–175 is a great zone)
- Avoid overstriding, which wastes energy
- Work on midfoot landings to reduce impact
You don’t need to chase high cadence numbers. Just aim for smooth, consistent steps and your count will naturally reflect your rhythm.
Frequently Asked Questions (FAQ)
How many steps are in a marathon for a 5'6" runner?
Do marathon walkers take more steps than runners?
Is there a benefit to tracking steps in marathon training?
Can improving running form reduce step count?
Yes, more efficient form often leads to longer strides and fewer unnecessary steps. Read more about running with proper cadence to improve your form and reduce fatigue.
What is a good step goal per day for marathon training?
Final Thoughts: Every Step Counts
So, how many steps are in a marathon? On average, somewhere between 35,000 and 55,000. But that number tells a deeper story. It’s a story of training days, mental grit, personal breakthroughs, and the rhythm of your own pace.
Here’s what I want you to remember: Your steps are yours. Whether you run, jog, or walk, you’re still covering those 42.195 kilometers with every stride. And that’s something to be proud of.
If you’re prepping for your first marathon, trust that your body will adapt. Every training run builds your base. Every footfall builds your confidence.
