If you’ve ever considered walking 10 miles a day, you’re on the right track to improve your fitness and overall well-being. Walking can lead to reduced body fat, stronger muscles, and improved heart health, not to mention increased energy and stamina.
However, the key question that often arises is, “How long does it take to walk 10 miles?”
In most cases, a healthy individual takes approximately 2 hours and 30 minutes to 3 hours and 20 minutes to cover the distance of 10 miles. If you’re physically fit and maintain an average walking pace of 3 mph, it takes about 3 hours and 20 minutes to walk 10 miles. If you walk at a brisk pace of 4 mph, you can complete the same distance in just 2 hours and 30 minutes.
Keep in mind that the time it takes to walk 10 miles can vary based on several factors, including your walking speed, age, gender, fitness level, the terrain you traverse, and your chosen path.
What’s the length of 10 miles? A distance of 10 miles is equivalent to approximately 52,800 feet or roughly 16.09 kilometers. To put it in perspective, if you were to walk on a 400-meter track, you would need to complete a minimum of 40 laps to cover the full 10 miles.
Can You Walk 10 Miles a Day? Walking 10 miles a day is indeed achievable. However, it necessitates practice and a reasonable level of physical fitness to undertake the challenge without incurring potential side effects. For individuals who are new to walking, it’s advisable to start with shorter distances and gradually work towards the goal of walking 10 miles.
So, let’s dive deeper into understanding the nuances of how long it takes to walk 10 miles, as well as the benefits associated with this exercise. Keep scrolling…
Table of Content
The Duration of Walking 10 Miles at Different Paces?
Different individuals walk at different paces, which naturally leads to varying durations for covering the same distance. On average, people walk at speeds ranging from 2.5 to 5 miles per hour.
Here’s a breakdown of the time it takes to walk 10 miles at different walking speeds:
- Slow Walk (2.5 Mph): If you’re strolling at a pace of 2.5 miles per hour, you can expect it to take around 4 hours to complete 10 miles.
- Easy Walk (3 Mph): Walking at a comfortable 3 miles per hour will have you finish 10 miles in about 3 hours and 20 minutes.
- Moderate Walk (4 Mph): Pacing yourself at 4 miles per hour reduces the time to 3 hours and 30 minutes.
- Fast Walk (5 Mph): For those who can maintain an impressive 5 miles per hour, you’ll complete the distance in just 2 hours.
|Walking Pace||Time to Cover 10 Miles of Walking|
|Slow Walk (2.5 Mph) / 24 Minutes Per Mile||4 Hours|
|Easy Walk (3 Mph) / 20 Minutes Per Mile||3 Hours and 20 Minutes|
|Moderate Walk (4 Mph) / 15 Minutes Per Mile||3 Hours and 30 Minutes|
|Fast Walk (5 Mph) / 12 Minutes Per Mile||2 Hours|
In our recent article, we covered the topic of How Long Does It Take To Walk 12 Km And How Calories Burned?
How to Cover 10 Miles Based on Age and Gender?
The time it takes to walk 10 miles daily is influenced by several factors, including age, gender, fitness level, walking speed, and body size. Other factors like terrain, incline, and weather can also play a role.
Research has shed light on how age and gender affect walking speed, and the results are as follows:
20-29 Years Old
- Male: An average speed of 3.04 miles/h would take around 3 hours and 17 minutes
- Female: With an average speed of 3.0 miles/h, it would take about 3 hours and 20 minutes.
30-39 Years Old
- Male: At an average speed of 3.02 miles/h, you could complete the 10 miles in 3 hours and 08 minutes.
- Female: Maintaining an average speed of 3.00 miles/h would mean a time of 3 hours and 20 minutes.
40-49 Years Old
- Male: With an average speed of 3.2 miles/h, you can expect to finish in 3 hours and 08 minutes.
- Female: An average speed of.3.11 miles/h would take around 3 hours and 13 minutes.
50-59 Years Old
- Male: An average speed of 3.2 miles/h results in a time of 3 hours and 08 minutes.
- Female: At an average speed of 2.93 miles/h, it would take about 2 hours and 25 minutes.
60-69 Years Old
- Male: With an average speed of 3.0 miles/h, you could complete the 10 miles in 3 hours and 20 minutes.
- Female: Maintaining an average speed of 2.77 miles/h would mean a time of 3 hours and 37 minutes.
70-79 Years Old
- Male: At an average speed of 2.82 miles/h, you can expect to finish in 3 hours and 33 minutes
- Female: An average speed of 2.53 miles/h would take around 3 hours and 57 minutes.
80-89 Years Old
- Male: With an average speed of 2.17 miles/h, you can expect to complete the 10 miles in 4 hours and 36 minutes.
- Female: Maintaining an average speed of 2.1 miles/h would mean a time of 4 hours and 46 minutes.
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How Long Does it Take to Cover 10 Miles on a Treadmill?
Walking on a treadmill offers the convenience of presetting your walking speed, helping you accurately determine the time it will take to cover 10 miles.
Here’s a handy reference for time and speed on a treadmill:
|Treadmill Walking Speed (Mph)||Minutes Per Mile||Time Consumption For 10 miles|
|3.0||20:00||3 Hours and 20 Minutes|
|3.1||19:21||3 Hours and 14 Minutes|
|3.2||18:45||3 Hours and 08 Minutes|
|3.3||18:10||3 Hours and 02 Minutes|
|3.4||17:38||2 Hours and 56 Minutes|
|3.5||17:08||2 Hours and 51 Minutes|
|3.6||16:40||2 Hours and 47 Minutes|
|3.7||16:12||2 Hours and 42 Minutes|
|3.8||15:47||2 Hours and 38 Minutes|
|3.9||15:23||2 Hours and 34 Minutes|
|4.0||15:00||2 Hours and 30 Minutes|
|4.1||14:38||2 Hours and 26 Minutes|
|4.2||14:17||2 Hours and 23 Minutes|
|4.3||13:57||2 Hours and 20 Minutes|
|4.4||13:38||2 Hours and 16 Minutes|
|4.5||13:20||2 Hours and 13 Minutes|
So, if you choose to walk at 3 miles per hour on a treadmill, you’ll complete 10 miles in 3 hours and 20 minutes. If you opt for a brisk 5 mph pace, you can finish the distance in just 2 hours.
How Many Steps are in a 10 Miles Walk?
On average, you’ll take approximately 21,000 steps to cover a distance of 10 miles on foot. However, several factors can influence the exact number of steps required for this 10-mile journey:
- Height: A man of 5 feet and 5 inches walking at an average speed of 3 miles per hour will take 22,675 steps to complete 10 miles. In contrast, a man who is 6 feet tall will take 21,688 steps to cover the same distance at the same pace.
- Gender: A man of 5 feet and 5 inches walking at an average speed of 3 miles per hour will take 22,675 steps to cover 10 miles. In contrast, a woman of the same height walking at 3 miles per hour will take 23,005 steps to complete the distance.
- Speed: A man of 5 feet and 5 inches walking at an average speed of 3 miles per hour will take 22,675 steps to complete 10 miles. However, the same man will take 19,505 steps if he slightly increases his speed to 4 miles per hour.
Do 10 Miles a Day Cost Your Health?
For the average individual, walking 10 miles a day can be quite an ambitious goal. Therefore, it’s advisable to aim for this distance less frequently, perhaps two or three times a week, with lighter exercise in between.
Keep in mind that walking alone may not suffice for maintaining overall fitness, so incorporating other types of exercises, such as strength training and stretching is important.
However, for athletes and seasoned walkers, covering 10 miles daily is a standard practice. Their bodies are conditioned for high-endurance activities, and they typically maintain a faster pace, often between 4 and 5 miles per hour, reducing the time spent walking.
What are the Side Effects of Walking 10 Miles Per Day?
Walking 10 miles daily can have some side effects if not approached with caution:
- Fatigue and Exhaustion: Spending several hours walking can lead to significant fatigue, especially if you need to be well-prepared or if you overexert yourself.
- Lack of Water Concentration: Extended walks of 2 to 4 hours can result in dehydration if you don’t adequately hydrate before and during the walk.
- Improper Mood Swings: Such lengthy walks can lead to irritability and mood swings, particularly if your body isn’t accustomed to this level of exercise.
- Muscle and Joint Pains: Joint pains and muscle aches are common after walking for 10 miles, especially if you haven’t warmed up or practiced sufficiently.
- Headaches and Dizziness: Headaches during or after a long walk can result from dehydration and low energy levels due to excessive walking.
How to Avoid the Side Effects of Excessive Walking?
To mitigate the potential side effects of walking 10 miles a day, consider the following strategies:
- Rest: Incorporate ample rest between walking days. Start with shorter walks and gradually work your way up to 10 miles. Allow at least two complete rest days per week to ensure full recovery.
- Practice Hard: Regardless of your fitness level, begin with shorter distances and progress to 10 miles over time.
- Enjoy Music: Listening to music you love can keep your mind engaged and less focused on the distance.
- Wear the Right Gear: Proper walking attire and shoes are essential to prevent chafing, blisters, sores, and general discomfort.
- Maintain Proper Posture: Walk with good posture, keeping your back straight, arms bent at 90 degrees at the elbows, and eyes looking straight ahead.
Tips To Walk 10 Miles A Day Effectively
If you’re aspiring to walk 10 miles daily, here are some valuable tips for a successful journey:
- Endurance Training: Prepare for the exercise with endurance training and shorter walks.
- Balanced Diet: Maintain a well-rounded diet with healthy starches, proteins, vitamins, minerals, and sufficient fluid intake.
- Adequate Sleep: Ensure you get at least 7 hours of sleep for proper recovery.
- Enjoy the Process: Make walking a part of your routine and enjoy the entire experience.
- Variety: Alternate between the treadmill and outdoor walking or explore different paths for a more adventurous walk.
- Listen to Your Body: Take a pace that you can sustain to prevent injuries and fatigue. Feel free to slow down or even stop if needed.
- Stay Hydrated: Carry water and refill your bottles during your walk to maintain optimal hydration, especially during outdoor walks.
Walking 10 miles offers numerous benefits without excessive strain on your muscles and joints while providing essential cardio benefits. However, achieving this distance requires practice, a balanced diet, adequate sleep, and additional strength training, especially for the lower body.
The time it takes to walk 10 miles varies depending on your walking pace and other individual factors. Nevertheless, it usually falls within a time frame of 2 to 4 hours.