In a world where more than 145 million people embrace walking as part of their active lifestyle, it’s no wonder that trekking long distances has become increasingly popular. Whether you’re walking for leisure, exercise, or simply to enjoy the great outdoors, the benefits of a 20 km walk are undeniable.
But how long does it take to cover this distance? We’ve got all the answers you need to make your 20 km walking journey a breeze.
Typically, a physically fit individual can cover a distance of 20 km in a time frame ranging from 3 to 4 hours. For instance, strolling at a relaxed pace of 5 km/h would require approximately 4 hours, while increasing your speed to 6.5 km/h would reduce the time to complete the 20 km journey to just 3 hours.
Your walking time may vary based on factors such as your age, gender, fitness level, the terrain you’re walking on, and the path you choose.
Here’s a breakdown of the time it takes to walk 20 km at different paces:
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What Time Is Required for a 20 Km Walk At a Different Pace?
The time it takes to complete a 20 km walk varies based on your walking pace. Here’s a breakdown:
- Slow Walk (4 km/h): This leisurely pace, which equates to around 60 to 79 steps per minute, takes approximately 5 hours to complete a 20 km walk.
- Easy Walk (5 km/h): Walking at a moderate pace of 80 to 99 steps per minute, you’ll finish your 20 km journey in about 4 hours.
- Moderate Walk (6.5 km/h): Stepping up the pace to around 100 to 119 steps per minute, it’ll take you roughly 3 hours to complete 20 km.
- Fast Walk (8 km/h): For those who can maintain a brisk pace of 120 or more steps per minute, you’ll finish a 20 km walk in about 2 hours and 23 minutes.
|Walking Pace||Time to Cover 20 Km Of Walking|
|Slow Walk (3 Km/h)||5 Hours|
|Easy Walk (Km/h)||4 Hours|
|Moderate Walk (4 Km/h)||3 Hours|
|Fast Walk (5 Km/h)||2 Hours and 30 Minutes|
Keep in mind that these are average times, and your actual pace may differ based on your individual fitness and experience level.
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Is It Possible To Walk 20 Km in a Day?
Walking 20 km in a day is certainly manageable, provided you have no underlying joint or foot issues. If you’re already accustomed to regular walking and have built up your endurance, it’s absolutely achievable. However, for those transitioning from a sedentary lifestyle to a 20 km walk, it’s essential to approach it gradually.
To prepare for a 20 km walk:
- Hydrate and Eat Well: Ensure you’re well-hydrated and have a nutritious diet to sustain your energy levels and prevent fatigue.
- Engage in Strength and Endurance Exercises: Focus on lower body training to build muscle, strength, and endurance.
- Start with Shorter Distances: Begin with daily walks of shorter distances and gradually increase your mileage over time.
- Invest in Quality Walking Shoes: Proper footwear is crucial to prevent blisters and foot injuries.
- Know Your Walking Pace: Understand your comfortable pace to maintain a consistent speed throughout your walk.
- Use a Heart Rate Monitor: Monitoring your progress can be motivating and help you track your performance.
Average Walking Time Based on Age and Gender
Age and gender can also influence how long it takes to walk 20 km. In general, individuals between 30 and 50 years old tend to walk faster than those younger or older. Men typically have a faster walking pace compared to women under similar health and fitness conditions.
Here’s a breakdown of average walking times by age and gender:
20-29 Years Old
- Male: An average speed of 4.89 km/hr would take around 4 hours and 05 minutes.
- Female: With an average speed of 4.82 km/hr, it would take about 4 hours and 09 minutes.
30-39 Years Old
- Male: At an average speed of 5.14 km/hr, you could complete the 20 Km in 3 hours and 53 minutes.
- Female: Maintaining an average speed of 4.82 km/hr would mean a time of 4 hours and 09 minutes.
40-49 Years Old
- Male: With an average speed of 5.14 km/hr, you can expect to finish in 3 hours and 53 minutes .
- Female: An average speed of 5 km/hr, walking 3 km would take around 4 hours.
50-59 Years Old
- Male: An average speed of 5.14 km/hr results in a time of 3 hours and 53 minutes.
- Female: At an average speed of 4.71 km/hr, it would take about 4 hours and 15 minutes.
60-69 Years Old
- Male: With an average speed of 4.82 km/hr, you could complete the 20 km in 4 hours and 09 minutes.
- Female: Maintaining an average speed of 4.45 km/hr would mean a time of 4 hours and 30 minutes.
70-79 Years Old:
- Male: At an average speed of 4.53 km/hr, you can expect to finish in 4 hours and 25 minutes.
- Female: An average speed of 4.07 km/hr would take around 4 hours and 55 minutes
80-89 Years Old:
- Male: With an average speed of 3.49 km/hr, you can expect to complete the 20 km in 5 hours and 44 minutes.
- Female: Maintaining an average speed of 3.37 km/hr would mean a time of 5 hours and 53 minutes.
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How Many Steps are in a 20 Km Walk?
Walking 20 km roughly equates to 39,370 steps. The number of steps you take to cover this distance can vary based on your pace, height, and gender.
- Slow walkers might take around 60 to 79 steps per minute to complete 1 km in 15 minutes.
- Easy walkers may require 80 to 99 steps per minute to complete 1 km in 12 minutes.
- Moderate walkers typically take 100 to 119 steps per minute to complete 1 km in 10 minutes.
- Fast walkers, exceeding 120 steps per minute, can complete the distance in 7 minutes or less.
Remember that individuals with shorter strides, such as women or people of shorter height, may need more steps to cover the same distance.
For example, a man who is 5 ft 8 inches tall would take approximately 51,181 steps to complete a 20 km walk at a leisurely pace of 5 kph. However, at a faster pace of 8 kph, the same person would reduce the number of steps to about 44,007.
What are the Side Effects of Walking 20 Km a Day
While walking 20 km a day offers numerous health benefits, it can also lead to side effects, especially if you’re unprepared or not following the right precautions. Some common side effects include:
- Dehydration due to insufficient fluid intake
- Hypoglycemia resulting in low energy levels
- Blisters and muscle soreness
- Irritation and mood swings
- Dizziness and headaches, which can even lead to fainting in extreme cases
- Nausea and vomiting
- Muscle and joint injuries
How to Avoid the Side Effects of Excessive Walking?
To prevent or minimize these side effects, follow these tips:
- Stay Hydrated: Drink plenty of water during your walk and carry a refillable water bottle.
- Fuel Up: Pack energy bars or snacks or carry cash for quick replenishment to avoid hypoglycemia, headaches, and dizziness.
- Wear Comfortable Clothing and Shoes: Choose suitable attire and footwear to prevent blisters and discomfort.
- Warm-Up: Perform a warm-up before your walk to prepare your muscles and joints and avoid injuries and fatigue.
- Explore New Routes: For personal walks, find interesting routes to keep the experience enjoyable and avoid boredom.
- Listen to Your Body: Slow down if you feel tired, take breaks for snacks and hydration, and continue at a comfortable pace.
Walking 20 km is a fantastic way to refresh your mind, enjoy nature, and burn calories. To make this endeavor a part of your fitness routine, gradually build up your endurance, maintain a steady pace, and ensure you’re well-prepared. With the right approach, a 30 km walk can be a fulfilling and energizing experience.