How Long Does it Take to Walk a Mile? Benefits & How to Speed Up
If you’re looking to make a daily walk part of your routine, you’ll probably ask, “How long does it take to walk a mile?“
Taking time every day to get active is essential for keeping our bodies healthy. You’ll reap the physical and mental benefits of walking a mile.
Let’s dive into the logistics of walking a mile, getting faster, and some commonly asked questions.
How Long Does it Take to Walk a Mile?
When it comes to the time it takes to walk a mile, the answer really depends on the person.
The average walker will take anywhere between 15 and 22 minutes to walk a mile at a moderate pace. If you’re an experienced walker, you may be able to walk the same distance in less time.
A brisk walk will usually take closer to 14 minutes. On the other hand, if you’re a beginner walker or prefer to walk at a slower pace, it can take around 20-22 minutes to walk 1 mile.
No matter what your speed may be, walking for at least 15-20 minutes per day is an excellent way to boost your physical and mental well-being. For example, consider taking an early morning or midday break for a quick walk to improve your mood.
What Determines How Fast a Person Walks?
Several factors determine the speed at which a person walks.
👉🏼 Age
Generally speaking, younger walkers have an easier time walking longer distances at faster speeds compared to older walkers due to the stamina associated with younger age groups.
👉🏼 Gender
Studies show that men typically walk at a faster pace than women. However, it’s also been noted that walking partners tend to match the pace of the person they walk with.
👉🏼 Gait
Gait can play an important role in determining how fast a person walks, as walkers who are more experienced with their natural stride will walk faster and with less effort.
👉🏼 Health and fitness level
If you’re completely out of shape, you might find it challenging to keep a brisk walking pace. However, walking at a quick pace might be easy for those who maintain a regular physical fitness routine.
👉🏼 Walking terrain and footwear
If you’re walking on a sidewalk, you may find it easier than walking on a sandy beach. Additionally, walking with properly fitted shoes will likely improve your walking speed because of your walking form and comfort.
👉🏼 Personal choice
Perhaps you know what pace you’d like to walk, so stick to that.
Keep in mind there are roughly three categories of walking paces. An easy walk will equate to your slowest pace. A moderate walk will fall somewhere in the middle. And a fast walk will be the pace that is the quickest you can achieve.
Average 1-Mile Walk Time by Age & Gender
Age and gender can contribute to average walking speeds. It’s not uncommon for men to walk faster than women, but both genders may walk at a similar pace if they walk together.
Research has found that most men walk an average of 1 mile between 18 and 22 minutes, while women walk 1 mile in 19 to 24 minutes.
Young and middle-aged walkers tend to walk the fastest, while walkers over 60 usually take around 20-29 minutes to walk a mile.
Keep in mind these are averages. This means some walkers may walk significantly faster than an 18-minute 45-second mile.
How Long Does it Take to Walk a Mile on a Treadmill?
If you’re looking to walk a mile on the treadmill, it will entirely depend on the speed you set and your ability to maintain that pace.
Generally, treadmill walking can be easier than outdoor walking because the belt moves under your feet rather than having to propel your body forward as you need to do on the ground.
With a treadmill, you can select an exact pace you’d like to achieve and try to keep up with it.
Walking on the treadmill can be a great way to walk for longer distances at a consistent speed, but it does lack the same level of motivation and excitement that comes with walking outdoors.
You can add incline, but be wary about too much incline, especially when you start. This can add a lot of strain to muscles in your core that may not yet be strong.
Ultimately, it’s up to you to decide which works best for your fitness goals.
How Long Does it Take to Walk a Mile at 2.5 mph?
Walking at a pace of 2.5 miles per hour will take approximately 24 minutes to walk 1 mile.
How Long Does it Take to Walk a Mile at 3 mph?
Walking at a pace of 3 miles per hour on the treadmill will take approximately 20 minutes to walk 1 mile.
How Long Does it Take to Walk a Mile at 3.5 mph?
Walking at a pace of 3.5 miles per hour on the treadmill will take approximately 17 minutes and 9 seconds to walk 1 mile.
How Long Does it Take to Walk a Mile at 4 mph?
Walking at a pace of 4 miles per hour on the treadmill will take approximately 15 minutes to walk 1 mile.
Benefits of Walking
Walking a mile each day can provide numerous physical and mental benefits.
The benefits of walking may include the following:
✅ Improves overall physical health.
Your overall health will improve. Walking can help to maintain a healthy weight and reduce body fat, reducing the risk of heart disease, stroke, high blood pressure, cancer, and type 2 diabetes.
✅ Strengthens bones and muscles.
We need to apply pressure to our bones to keep them strong. This is why walking benefits those who need to focus on low-impact fitness.
Stronger bones and muscles lead to better balance and coordination. This can lead to fewer instances of falling while walking or running.
✅ Increases cardiovascular fitness.
Cardiovascular fitness is essential for proper body function. By increasing this fitness, you’ll experience better circulation and energy levels.
✅ Improves mental health.
Regular walking can greatly benefit mental health. This includes areas of mood, cognition, and memory. Regular walkers may also experience decreased feelings of depression and anxiety.
If you walk often, you may sleep better. Sleep also helps to improve your overall health, mental and physical.
✅ May enhance the immune system.
Studies in recent years have shown moderate exercise may strengthen the immune system. Walking daily is a great way to maintain a regular fitness routine and boost your immunity.
✅ Lowers stress.
Walking is a natural outlet for relaxation. We live in a busy world that pulls us in every direction while we stare into screens of varying sizes.
Setting aside time to walk daily can help you prioritize tasks and sort out your to-do list.
Just walk a mile – it only takes about 20 minutes!
The physical benefits of walking include improved heart health, weight loss or weight maintenance, muscle strength, and tone, increased energy levels, and better joint mobility.
Walking can also help improve your sleep quality and is believed to reduce the risk of certain diseases and illnesses. Taking time each day to walk a mile can offer many health benefits that will make you feel energized, alert, and healthy.
Walkers of any age and gender can reap the many benefits of incorporating a daily walk into their routine. Whether it takes 15 minutes or 22 minutes to walk a mile, the physical, mental, and emotional health advantages cannot be denied.
Walking is an easy way to stay active and healthy without putting too much strain on your body.
How Long Does it Take to Walk a Marathon?
Walking a full marathon can typically take a walker between 6 to 8 hours.
If you’re aiming for this time at your next marathon, you’ll need to maintain an average pace of 13 minutes and 44 seconds to 18 minutes and 19 seconds per mile. This span is undoubtedly brisk, but you’re golden if you can maintain an 18-minute average mile pace!
Marathon walkers should also ensure they are adequately hydrated and have enough fuel during their walk to complete the distance safely. If you’re training for your first marathon, be sure you have all the resources you need for a successful race day.
How to Walk with a Faster Pace
If you want to walk faster, there are a few things you can do to help increase your pace.
👍🏻 First, focus on having proper form while walking – this includes keeping your head up and maintaining an upright posture with shoulders back and down.
You’ll find you maximize your energy with proper form, allowing you to walk faster and further.
👍🏻 You should also maintain a quicker cadence of steps with shorter strides. This can help you conserve energy by not overextending your stride.
If you’re constantly overextending your stride, you’re putting your body off balance and risking injuries in addition to a slower pace.
👍🏻 Additionally, you can incorporate short bursts of speed walking into your walk, where you walk faster for short durations to build strength and endurance.
This is similar to the use of run/walk/run for long-distance races.
👍🏻 Finally, don’t forget to warm up before each walk by stretching or jogging in place for about five to ten minutes. This can help prepare your muscles so they’re ready for the walk.
With patience and regular practice, you’ll see your pace increase and hit your walking goals.
FAQ
A mile is equal to 5,280 feet or 1.61 kilometers.
Therefore, it would take approximately 15-22 minutes to walk a mile, 5,280 feet, or 1.61 kilometers at a moderate pace.
No, a 30-minute walk is not necessarily equal to one mile. Depending on your speed, it could be more or less than one mile.
The average walking time is between 15 and 22 minutes to walk a mile at a moderate pace. Some walkers may walk 1.5 miles to 2 miles within 30 minutes.
Yes, walking a 15-minute mile is good. Walking at this pace can help you reap many of the physical and mental health benefits associated with walking. It also allows you to clear your head and reduce stress levels.
The CDC recommends adults exercise at least 150 minutes per week to maintain good health. Walking 1 mile daily is generally not enough exercise to meet this standard.
Walking 1 mile a day can still be beneficial for your health. Even if you walk at a slower pace and it takes you around 20-22 minutes, the physical and mental health benefits of walking are worth taking the time to walk each day.
Yes, you can lose weight by walking a mile a day. Walking at a moderate to brisk pace will raise your heart rate and lead to calories burned.
Additionally, if you pair this activity with a healthy diet with proper nutrition and an overall active lifestyle, it’s possible to achieve meaningful and sustainable weight loss over time.
A speed walker is a person who participates in a competitive walking sport, also known as race walking. Speed walkers compete to walk the fastest over a certain distance.
The world record for a mile walk by a race walker is 5:31.08 by Tom Bosworth, set in 2016.
The average mile pace for a runner is around 8 to 12 minutes.
However, this will vary depending on the individual’s fitness level, physical condition, and running experience. Elite runners are able to complete a mile in less than five minutes while walkers may take up to 22 minutes or more.
Final Thoughts: How Long Does it Take to Walk a Mile
The time it takes to walk a mile can vary depending on the individual’s fitness level, physical condition, and walking experience. Generally speaking, it will take walkers 15-22 minutes to walk one mile at a moderate pace.
Walking is an easy way to stay active and healthy without putting too much strain on your body, and it prepares you to start your running journey.
