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How Long Does It Take to Walk 10 Miles by Age and Gender?

If you walked 10 miles a day, it would be great for your body. Your body fat would go down a lot, your muscles would get stronger, and your heart health would get better. Additionally, you would have more energy and stamina, and you would feel great overall! 10 miles of Walking can support a weight loss program, particularly when combined with dietary changes. However, the only challenge with long walks is the duration taken, and 10 miles is no different. So, how long does it take to walk 10 miles?

Usually, A healthy person takes approximately 2 hours and 30 minutes to 3 hours and 20 minutes to walk 10 miles. A physically fit person takes 3 hours and 20 minutes at an average walking pace of 3 mph to walk 10 miles and 2 hours and 30 minutes at 4 mph.

The walking time may vary based on various factors, including your walking speed, age, gender, fitness level, terrain, and path.

Since it is achievable and worth the strain, we have compiled a number of topics you should know about how long it takes to walk 10 miles, including the benefits accrued to the exercise. Keep scrolling…..

  • How Long Does It Take to Walk 10 Miles at Different Paces
  • 10 Miles: Average Walking Times by Age and Gender
  • How Long Does It Take to Walk 10 Miles on a Treadmill
  • How Many Steps Do You Take to Walk 10 Miles
  • Is 10 Miles a Day Too Much Walking
  • Side Effects of Walking 10 Miles a Day
  • How to Avoid Side Effects of Walking 10 Miles a Day
  • Tips for Walking 10 Miles Per Day

How Long are 10 Miles? 10 miles is equivalent to 52,800 feet and approximately 16.09 km. Therefore, if you walked on a 400-meter track, it should take you at least 40 laps to complete 10 miles.

Is It Possible to Walk 10 Miles a Day? Yes, it is possible to walk 10 miles a day. However, one requires practice and physical body fitness to achieve the distance without the risk of side effects. For beginner walkers, start with shorter distances as you aim for the 10 miles walking goal.

How Long Does It Take to Walk 10 Miles

Different people take different duration to walk 10 miles due to the difference in walking speeds. On average, people walk at paces between 2.5 and 5 miles per hour. Let’s look at the time taken for the different walking speeds;

Walking PaceTime
Slow walk (2.5 Mph)/ 60 to 79 steps per minute/ 24 minutes per mile4 hrs
Easy Walk (3 Mph)/ 80 to 99 steps per minute / 20 minutes per mile3 hrs 20 min
Moderate Walk (4 Mph)/ 100 to 119 steps per minute / 15 minutes per mile  2 hrs 30 min
Fast Walk (5 Mph)/ 120+ steps per minute/ 12 minutes per mile  2 hrs

10 Miles: Average Walking Times by Age and Gender

How Long Does It Take to Walk 10 Miles by age and gender

How long it takes you to walk 10 miles daily will depend on plenty of things. Some of these factors are your age, your current fitness level, your sex, how fast you walk, and your body size. Other factors include the terrain, slope, and weather where you walk.

A study examined how age and gender affect how fast people walk. Based on the statistics, the researchers said the following about how fast people walked:

AgeGenderAverage speed (Mph)How long does it take to walk 10 miles
20-29Male3.043 hrs 17 min
 Female3.03 hrs 20 min
30-39Male3.23 hrs 08 min
 Female3.03 hrs 20 min
40-49Male3.23 hrs 08 min
 Female3.113 hrs 13 min
50-59Male3.23 hrs 08 min
 Female2.933 hrs 25 min
60-69Male3.03 hrs 20 min
 Female2.773 hrs 37 min
70-79Male2.823 hrs 33 min
 Female2.533 hrs 57 min
80-89Male2.174 hrs 36 min
 Female2.14 hrs 46 min

How Long Does It Take to Walk 10 Miles on a Treadmill?

If you walk on a treadmill, you will take the same time you would take walking outdoors at a specific average speed. Even better, a treadmill allows you to preset the speed, which helps predetermine the time you will take. Such as,

Walking Speed (mph)Minutes per mileTime for 10 miles of walking
2.524:004 hrs
3.020:003 hrs 20 min
3.119:213 hrs 14 min
3.218:453 hrs 08 min
3.318:103 hrs 02 min
3.417:382 hrs 56 min
3.517:082 hrs 51 min
3.616:402 hrs 47 min
3.716:122 hrs 42 min
3.815:472 hrs 38 min
3.915:232 hrs 34 min
4.015:002 hrs 30 min
4.114:382 hrs 26 min
4.214:172 hrs 23 min
4.313:572 hrs 20 min
4.413:382 hrs 16 min
4.513:202 hrs 13 min
5.012:002 hrs

Therefore, if you walk 3 miles per hour, you will finish the 10 miles in 3 hours and 20 minutes. On the other hand, if you walk at a brisk pace of 5 miles per hour, you will complete the distance in exactly 2 hours.

How Many Steps Do You Take to Walk 10 Miles?

On average, you will take approximately 21,000 steps to complete 10 miles of walking. However, there are a few factors that influence the exact number of steps one takes walking the distance;

  • Height:  a man of 5 feet and 5 inches walking at an average speed of 3 miles per hour will take 22675 steps in 10 miles walk. On the other hand, a man of 6 feet will take 21688 steps to complete the distance at the same pace.
  • Speed:  a man of 5 feet and 5 inches walking at an average speed of 3 miles per hour will take 22675 steps in 10 miles of walking. In contrast, the same man takes 19505 steps if he increases his speed slightly to 4 miles per hour.
  • Gender: a man of 5 feet and 5 inches walking at an average speed of 3 miles per hour will take 22675 steps in 10 miles walk. However, a woman of the same height walking 3 miles per hour takes 23005 steps to complete the distance.

Is 10 Miles a Day Too Much Walking?

Well, 10 miles is a lot to walk for ordinary individuals. Therefore, walking fewer times a week, twice or thrice, with less exercise in between, is advisable. After all, walking alone is not enough to keep fit, and one will need other exercises, such as strength training. 

However, 10 miles is a standard distance for athletes and adept walkers. They can walk the distance daily since their bodies have higher endurance levels. Besides, they walk faster, usually at a speed between 4 and 5 miles per hour, which further saves the time they spend walking.

Side Effects of Walking 10 Miles a Day

  • Fatigue: Walking 10 miles a day is no joke, as you have to spend hours on the walking track. Without proper practice and if overdone, the walk will cause too much fatigue, interfering with daily activities.
  • Dehydration: Walking for 2 to 4 hours at a time will cause dehydration if you don’t take sufficient fluids in preparation for the walk.
  • Moody emotions: One is easily irritated and becomes moody if they walk for 10 miles, especially if their body is not adapted to the exercise.
  • Aching muscles and joints: It is normal to experience joint pains and muscle aches after walking non-stop for 10 miles, especially if you haven’t had enough practice and warm-up.
  • Headaches: Headaches during and after walking such a long distance are a result of dehydration and hypoglycemia, also an indication of low energy levels due to much walking.

How to Avoid Side Effects of Walking 10 Miles a Day

  • Have enough rest in between the walking days. You can start by walking once a week while taking shorter walks in between and getting complete rest days to ensure that your body recovers completely. Over time, your body will become accustomed to the long walk, but you still need more self-love and should set aside at least two days of rest weekly.
  • Practice with shorter distances. Regardless of your fitness level, it is advisable to start walking shorter distances, then advancing to the 10 miles over time.
  • Listen to music you actually enjoy if you have to, which will keep your mind occupied and less on the distance.
  • Use the right walking clothes and shoes to avoid chaffing, sores, blisters and general discomfort.
  • Take on the appropriate walking posture throughout your walking time. This includes walking straight without bending the back, with arms at the sides bent at 90 degrees at the elbows, and with the eyes straight ahead.

Tips for Walking 10 Miles Per Day

  1. Preparing for the exercise with endurance training and shorter walks.
  2. Eating well; a balanced diet with healthy starch, proteins, vitamins, minerals, and sufficient fluid intake.
  3. Sleeping well; sleep for at least 7 hours to ensure proper recovery from the walks.
  4. Take a walk as part of your hobby routine in order to enjoy the whole process.
  5. Alternate between the treadmill and outdoor walking, or choose different paths for a more adventurous walk.
  6. Since the walk is long, always take on a pace you can sustain to prevent injuries and fatigue. However, you can always slow down and even stop mid-way whenever the walk becomes strenuous. The best advice would be to listen to your body, even when it goes against your initial goals.
  7. Carry water and refill your water bottles along the way to ensure optimal hydration, especially in outdoor walking.


Walking for 10 miles is advantageous, as one does not have to strain their muscles and joints to get sufficient cardio benefits. However, it requires sufficient practice, eating healthy, sleeping well, and additional strength training, especially for the lower body.

People take different durations to complete 10 miles, depending on the average pace that they take during the walk. However, regardless of the pace, the time will almost always lie between 2 and 4 hours.

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Written by

Jennifer Lewis