How Many Laps Around a Basketball Court Make a Mile?
People ask me this all the time, how many laps around a basketball court is a mile? I get why. Some folks want to squeeze in a run indoors. Some are hoopers trying to stay conditioned. Others just hate treadmills and figure, “Hey, I’ve got a gym and a floor, why not use it?”
The thing is, there isn’t one magic number. It depends on the size of the court you’re running on and not all of them are built the same. Let’s talk through it properly. No fancy jargon, just the real answer and some stuff I’ve learned from running laps around more courts than I can count.
Getting the Basics Down: Basketball Court Sizes
To figure out miles, you need to know how big the playing area is.
Here’s what we’re dealing with:
| Court Type | Length (ft) | Width (ft) | Perimeter (ft) |
|---|---|---|---|
| NBA | 94 | 50 | 288 |
| College | 94 | 50 | 288 |
| High School | 84 | 50 | 268 |
That “perimeter” part is key. When you run one full lap hugging the outer line, baseline, sideline, baseline again, that’s roughly how far you’ve gone.
One Lap, in Feet
Let’s break it down. A single lap around a pro or college court covers about 288 feet. A lap around a high school court is about 268 feet.
Now, a mile is 5,280 feet. So we divide.
| Court | Feet per Lap | Laps per Mile |
|---|---|---|
| NBA / College | 288 | 18.3 |
| High School | 268 | 19.7 |
So, depending on the court, you’re looking at roughly 18 to 20 laps to hit a mile.
How Many Laps Around a Basketball Court
If you want to be exact, do this:
- Grab a tape measure or a distance wheel.
- Measure the full outside edge of the court once.
- Divide 5,280 by that number.
Most gyms have courts built to regulation, so you can safely assume 18 laps = 1 mile for college or NBA size, and 20 laps for high school.
How Long Is a Basketball Court, Really?
An NBA or college court is 94 feet long, 50 feet wide. A high school one trims that down to 84 feet long, same width.
Ten feet doesn’t sound like a big deal, but run it 20 times and you’ll feel it. That extra distance adds nearly two hundred feet over the whole mile.
Feet, Steps, and Reality
People sometimes ask, “Okay, but how many steps is that?” For most adults, one lap is about 110 to 130 steps, give or take. That means a mile on the court is around 2,200 to 2,400 steps total.
Again, not an exact science, depends on your stride.
Comparing Different Courts
Here’s a quick side-by-side look:
| Type | Length | Laps per Mile |
|---|---|---|
| NBA | 94 ft | 18.3 |
| NCAA | 94 ft | 18.3 |
| High School | 84 ft | 19.7 |
That’s why I always tell players, don’t assume. If you’re training indoors, measure once. Ten extra feet per side adds up over time.
Indoor Running Feels Different
Here’s something people don’t realize until they try it. Running indoors feels longer. You’ve got tight corners. No wind. You’re constantly turning. You can’t stretch your stride the same way you would on a track.
So while 18 laps equals a mile on paper, in real life, it feels more like one and a quarter. Expect your mile time to be 15 to 30 seconds slower inside the gym.
How to Actually Run Laps Without Losing Count
This part’s important because after ten laps, you’ll forget where you are.
Try this:
- Count in sets of five.
- Use cones or tape markers.
- Tap the scoreboard wall each full lap.
- Or use your watch’s lap button.
If you want accuracy, run on the same path every time. Hug the outer line for consistency.
Quick Conversion Reference
| Laps | Distance (ft) | Distance (miles) |
|---|---|---|
| 1 | 288 | 0.054 |
| 5 | 1,440 | 0.27 |
| 10 | 2,880 | 0.54 |
| 15 | 4,320 | 0.82 |
| 18 | 5,184 | 0.98 |
| 19 | 5,472 | 1.04 |
| 20 | 5,760 | 1.09 |
So next time someone says “run a mile,” just think 18 to 20 laps. That’s your ballpark.
Can You Run a Mile Inside a Gym?
Yes, totally. I’ve done it on rainy days, in packed gyms, during off-season conditioning, it’s not fun, but it works.
Hardwood’s solid, so use shoes with good cushion. Switch directions every few laps so one knee doesn’t take all the twisting. And pace yourself. Don’t sprint early. It sneaks up fast.
Is It Even Good Cardio?
Yeah. Running on a basketball court is great cardio. You’re not just moving straight, you’re cutting, turning, and adjusting your stride every few seconds. It’s the same kind of motion you use in an actual game.
I’ve had players get in better shape doing laps and shuttle runs on a court than they did running streets.
Example Basketball Cardio Routine
If you want to use court laps as conditioning, here’s something simple I use:
| Drill | Distance | Notes |
|---|---|---|
| Warm-up jog | 5 laps | Loosen up |
| Sprint sets | 10× baseline to baseline | All-out effort |
| Jog recovery | 3 laps | Breathe steady |
| Side shuffle | 2 laps | Stay low |
| Backpedal | 1 lap | Control balance |
| Cooldown jog | 2 laps | Finish easy |
All together, that’s roughly three-quarters of a mile, depending on your stride. Enough to get your lungs open and legs burning.
Basketball Endurance Training
A typical basketball player covers 2 to 3 miles per game, but not in a straight line. It’s a mix of short bursts, stops, and direction changes. Running laps indoors helps with the long-game endurance that keeps you sharp in the fourth quarter.
Do this twice a week. Add sprints. Add suicides. Mix in jump rope. The goal isn’t distance alone, it’s recovery and consistency.
Tips for Running Indoors
If you’re stuck inside and want to hit a mile, here’s what helps:
- Mark your start spot with tape so you don’t lose count.
- Run the outermost line for a true lap.
- Change direction halfway through.
- Keep track on your watch or phone app.
- Cool down properly, hardwood can hit your calves harder than pavement.
Basketball Court Laps to Mile Chart
| Laps | Approx Miles | What It Feels Like |
|---|---|---|
| 5 | 0.27 | Easy warm-up |
| 10 | 0.54 | Halfway there |
| 15 | 0.81 | Getting winded |
| 18 | 0.98 | Basically a mile |
| 20 | 1.09 | Full mile, plus a bit |
When I used to run conditioning sessions, 15 laps was the usual mark for players. You’d be breathing hard but still functional. Anything past 18 was pure grit.
Average Mile Time Indoors
Here’s what I’ve noticed:
| Runner Type | Mile Time (Court) |
|---|---|
| Beginner | 11 to 13 minutes |
| Moderate | 9 to 11 minutes |
| Trained | 7 to 9 minutes |
| Athlete | 6 to 8 minutes |
Don’t worry if you’re slower than your outdoor time. You’re turning every few seconds. It’s normal.
Court Size in Meters (for Metric Minds)
If you prefer meters, here you go:
- NBA / NCAA court: 28.65 m × 15.24 m
- Perimeter: 88 meters
- One mile: 1,609 meters
So, 1,609 ÷ 88 = about 18.3 laps. Same math, just in metric.
Making It More Basketball-Specific
You don’t have to just run circles. Turn it into a basketball workout:
- Dribble while jogging laps.
- Do defensive slides around the baseline.
- Add cone zig-zags.
- End each lap with a free throw.
That keeps it interesting, builds conditioning, and still gets your mileage in.
If You’re Using It for PE or Practice
For teachers or coaches, running laps around a court is an easy way to measure progress. You can track times, increase laps weekly, or mix laps into skill drills.
It’s also good for indoor PE when it’s snowing or too hot outside.
Use the conversion rule:
- 18 laps: 1 mile (NBA/college)
- 20 laps: 1 mile (high school)
That’s accurate enough for any class log.
My Personal Take
I’ve run more court laps than I care to admit. Sometimes to train, sometimes to think, sometimes because I told my team to do it and had to keep them honest by running with them.
A mile on the court doesn’t sound like much. But when your shoes start squeaking, your breath bounces off the walls, and you feel that tight turn again and again, you get it.
The gym hums, sneakers slide, and it’s just you pacing the same polished floor. That’s the kind of grind that builds legs and lungs both.
FAQs
1. How many laps around a basketball court equal one mile?
On a high school court, you can run 20 laps. On an NBA or college court, you can run 18 laps.
2. How long does it take to go around a basketball court once?
The courts for college and the NBA are around 288 feet long, whereas the courts for high school are about 268 feet long.
3. Is it possible to run an entire mile in a gym?
Yes, but it takes between 18 and 20 laps, depending on how big the court is.
4. Is running on a basketball court good cardio?
A lot, it helps with stamina, agility, and respiratory control.
5. How long does it take to run a mile indoors?
Depending on how fast they are and how much experience they have, most people finish between 8 to 12 minutes.
I’m Benjamin Clark, dedicated to elevating your athletic performance. Get targeted fitness plans, injury prevention techniques, sports psychology insights, and the latest in nutrition. Let’s train smarter.
