Discovering How Long It Takes to Walk 10 Miles

how long does it take to walk 10 miles?

Walking is not only one of the healthiest but also one of the most budget-friendly forms of exercise, offering a myriad of health benefits. Its flexibility allows people of all ages and fitness levels to seamlessly incorporate it into their daily routines.

In this comprehensive guide, we delve into the latest insights regarding the time it takes to walk 10 miles, providing answers to common inquiries. On average, individuals typically complete a 10 miles walk in about 2 hours and 30 minutes to 3 hours and 20 minutes, indicating an average speed of 3 to 4 miles per hour.

However, factors such as age, gender, fitness level, and terrain can significantly influence the final duration. Based on recent research1, including studies conducted by Schimpl et al., I have compiled the following table illustrating the time required to cover 10 miles at various walking paces:

PaceMinutes per MileMinutes per KilometerMiles per HourKilometers per Hour
Average walking pace20:0012:263.004.83
Moderate walking pace17:0910:393.605.63
Brisk walking pace15:0009:194.006.44
Fast walking pace12:0007:275.008.05

And for the time it takes to walk 10 miles:

  • Average walking pace: 3 hours and 20 minutes
  • Moderate walking pace: 2 hours, 51 minutes, and 30 seconds
  • Brisk walking pace: 2 hours and 30 minutes
  • Fast walking pace: 2 hours

Average Time to Walk 10 Miles for Women by Age

Average Time to Walk 10 Miles for Women by Age

The average time for women to walk 10 miles between the ages of 30-39 is 3 hours and 20 minutes, which means that average speed is 3 miles per hour, equivalent to 4.83 kilometers per hour, and average pace is 20 minutes.

Age GroupAverage 10 Miles Walking TimeAverage Speed (mph)Average Speed (kph)Average Pace (min/mi)Average Pace (min/km)
20–293 hours 20 minutes3.004.8320:0012:26
30–393 hours 20 minutes3.004.8320:0012:26
40–493 hours 13 minutes3.115.0119:1811:59
50–593 hours 24 minutes 50 seconds2.934.7220:2912:43
60–693 hours 36 minutes 40 seconds2.774.4621:4013:28
70–793 hours 57 minutes 10 seconds2.534.0723:4314:44

Average Time to Walk 10 Miles for Men by Age

Average Time to Walk 10 Miles for Men by Age

The average time for men to walk 10 miles between the ages of 30-39 is 3 hours, 17 minutes and 20 seconds, which means that average speed is 3 miles per hour, equivalent to 4.83 kilometers per hour, and average pace is 20 minutes.

Age GroupAverage 10 Miles Walking Time for MenAverage Speed (mph)Average Speed (kph)Average Pace (min/mi)Average Pace (min/km)
20–293 hours 17 minutes 20 seconds3.044.8919:4412:16
30–393 hours 7 minutes 30 seconds3.205.1518:4511:39
40–493 hours 7 minutes 30 seconds3.205.1518:4511:39
50–593 hours 7 minutes 30 seconds3.205.1518:4511:39
60–693 hours 20 minutes3.004.8320:0012:26
70–793 hours 32 minutes 50 seconds2.824.5421:1713:13

Calories Burned from Walking 10 Miles

Calories Burned from Walking 10 Miles

Embarking on a journey to walk 10 miles is a significant feat, often undertaken by those training for long-distance races or planning extensive hikes. However, the calorie burn associated with such endeavors varies based on individual factors, primarily body weight.

As advised by fitness experts, a person weighing 155 pounds (70.3 kg) can anticipate burning approximately 351 calories per hour while maintaining a steady pace of 15 minutes per mile. Similarly, someone weighing 185 pounds (83.9 kg) would expend around 419 calories per hour at the same pace.

For a 155-pound individual, covering 10 miles at this pace would translate to burning roughly 878 calories, while a person weighing 185 pounds would expend approximately 1,048 calories during the same duration.

Overall, the calorie expenditure from walking 10 miles typically ranges between 700 to 1,200 calories, contingent upon various factors including weight and pace.

While a faster walking pace results in a higher hourly calorie burn, it also reduces the total walking duration. Hence, individuals can adjust their pace to balance calorie expenditure and time investment.

Related: Calories Burned Walking Per Mile

Weight Loss Effects from Walking 10 Miles

Incorporating a daily 10 miles walk into your routine can significantly contribute to weight loss efforts. Traditionally, weight loss strategies have relied on the notion that a deficit of 3,500 calories leads to a pound (0.45 kg) of weight loss over time.

For instance, engaging in four 10-mile walks per week without compensatory dietary changes could theoretically result in a pound of weight loss per week, assuming caloric intake and expenditure remained consistent.

However, recent research suggests that the 3,500-calorie rule oversimplifies the complex metabolic processes involved in weight loss. As individuals adapt hormonally and neurologically over time, weight loss may not occur at a linear rate.

Therefore, combining regular walks with dietary modifications under the guidance of a qualified professional is advisable for sustainable weight loss. It’s essential to maintain a balanced diet and portion control to prevent overcompensation for calories burned during physical activity.

Why is Walking so Good for you?

Walking isn’t just a simple activity; it’s a powerful tool for enhancing your overall well-being. Here’s why incorporating walking into your daily routine is a wise choice:

Improves Cardiovascular Health

  • Lowers blood pressure and cholesterol levels
  • Reduces the risk of heart disease
  • Enhances circulation throughout the body

Related: What is Maximum Heart Rate?

Aids in Weight Loss

  • Burns calories and promotes weight maintenance
  • Accelerates metabolism even at low-intensity levels
  • It helps curb cravings for unhealthy foods, particularly in stressful situations

Reduces Risk of Chronic Diseases

  • Decreases the likelihood of developing diabetes, stroke, and certain cancers
  • Improves blood sugar control and reduces inflammation
  • Strengthens bones, contributing to overall bone health

Strengthens Immunity

  • Provides protection against illnesses, particularly during the cold and flu season
  • Reduces the number of sick days and severity of symptoms

Enhances Brain Function

  • Improves cognitive function and memory
  • Reduces the risk of age-related dementia

Fosters Creative Thinking

  • Stimulates free-flowing ideas and creativity
  • Clears the mind and boosts mental clarity

Increases Energy Levels

  • Acts as a natural energy booster, surpassing the effects of caffeine
  • Enhances oxygen flow and hormone levels associated with increased energy

Strengthens Bones and Muscles

  • Builds bone density and muscle strength
  • Reduces the risk of osteoporosis and mobility-related conditions

How many Steps to Walk 10 Miles?

Determining the number of steps required to cover a distance of 10 miles involves several factors, including gender, height, weight, stride length, and walking pace. On average, it takes approximately 21,000 steps to walk 10 miles.

Taller individuals may cover more ground with each step compared to shorter individuals, affecting the step count. The speed at which you walk influences the number of steps taken per mile.

To obtain a precise estimate, you can use a step calculator that factors in your individual characteristics. Research2 has provided average step counts per mile for various walking speeds.

The table below illustrates the estimated number of steps required to walk 10 miles at different paces. The pace, measured in miles per hour (mph) and minutes per mile (min/mi) or minutes per kilometer (min/km), influences the number of steps taken per mile. 

At a brisk pace of 4 mph, covering 10 miles would require approximately 19,350 steps, while at a slower pace of 3 mph, it would necessitate around 22,520 steps. Adjusting your walking speed can impact the overall step count and duration of your walking session.

Pace (mph)Pace (min/mi)Pace (min/km)Steps to Walk 1 MileSteps to Walk 10 Miles
320:0012:262,25222,520
45:009:191,93519,350

Strategies for walking 10 miles per day

A daily 10 miles walking journey is both a commendable goal and a significant commitment. To achieve this milestone effectively and safely, it’s essential to implement strategic approaches tailored to your fitness level and lifestyle. Here are two primary strategies to consider:

  1. Incremental Mileage Growth
  2. Break up your walks

Incremental Mileage Growth

Begin by walking a manageable distance, such as one mile, at a comfortable pace. This initial assessment allows you to gauge your fitness level and set a baseline for progress.

Over the following weeks, progressively add mileage to your daily walks. Aim to increase your distance by approximately one mile per week, or adjust the increment based on your comfort level and physical capability.

Make sure to maintain your normal walking routine, preferably going out every day or as often as possible. Include some rest days in your schedule in order not to overdo it and to decrease the possibility of injury as well.

Adjust your walking pace and distance based on your individual progress and preferences. Listen to your body and avoid pushing yourself too hard, especially during the initial stages of increasing mileage.

Break Up Your Walks

If you’re constrained by a busy schedule or other commitments, consider breaking up your 10 miles walk into shorter sessions throughout the day.

Research suggests that intermittent walking, where longer walks are divided into multiple shorter bouts, can be equally effective in improving health outcomes.

Customize your walking schedule to fit your daily routine. Whether it’s splitting your walk into two or three sessions or incorporating walking breaks during work or errands, find a pattern that works best for you.

Look for opportunities to incorporate walking into your daily activities, such as walking to work, taking the stairs instead of the elevator, or going for short walks during breaks.

If you’ve been consistently walking and are considering transitioning to longer distances or incorporating running into your routine, Fitaffins has got you covered! Take the next step in your fitness journey by exploring our beginner training plans tailored for those ready to tackle longer distances, whether it’s a 20 miles walk or venturing into the realm of long runs. Dive into our comprehensive guides to gradually build your endurance, improve your fitness level, and achieve your goals.

The Downsides of 10 Miles Walk

Walking 10 miles can be an enriching experience, offering a plethora of health benefits and a sense of accomplishment. However, it’s essential to be aware of the potential downsides to ensure a safe and enjoyable walking journey.

  • Time Commitment: Walking long distances requires a significant time investment. At an average pace of 15–20 minutes per mile, covering 10 miles can take 2–3 hours. While this allows for opportunities to enjoy the outdoors and engage in leisure activities, it may not be feasible for someone with busy schedules.
  • Intensity: While walking improves cardiovascular health and overall well-being, it may not provide the intensity needed for significant aerobic fitness gains or muscle and bone growth. To maximize fitness benefits, individuals may need to incorporate additional forms of exercise, such as running or strength training, into their routine.
  • Muscle and Bone Stimulation: While walking contributes to overall physical activity levels, it may not effectively stimulate muscle and bone growth, especially in older adults. Incorporating resistance training and balance exercises can complement walking and promote comprehensive fitness adaptations.
  • Practical Considerations: Walking long distances exposes individuals to various environmental factors, including UV radiation, extreme temperatures, and air pollution. Taking precautions such as wearing sunscreen, staying hydrated, and choosing optimal walking times can help mitigate these risks.
  • Overuse Injuries: Prolonged walking can lead to overuse injuries such as stress fractures, shin splints, and tendinitis. Gradually increasing walking distance, wearing supportive footwear, and practicing proper stretching techniques can reduce the risk of injury and enhance overall walking performance.
  1. Schimpl et al Research ↩︎
  2. Research of Average Step Count ↩︎

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