In the Paleolithic, our ancestors walked that much and more often. In modern times, studies of hunter-gatherers have shown that their way of life involves a lot of Walking (and for hunters, regular jogging or running), but on their days off, they walk much less. The study said they walked at least 15 km daily, often much more.
In my own experience, I can say, Walking changed my medical profile dramatically. It improved my heart rate, cholesterol, Blood Pressure levels, stamina, strength, and willingness to do more and go further.
However, a healthy person takes approximately 2 hours and 30 minutes to 3 hours to walk 15 km. For example, if You walk at an average pace of 5 km/h, you can walk 15 km in 3 hours. And increasing your speed allows you to walk the distance quickly! For example, at a pace of 6.5 km/h, you’ll take 2 hours and 30 minutes to walk 15 km.
The walking time may vary based on various factors, including your walking speed, age, gender, fitness level, terrain, and path.
The good news is that while your walking pace may start as slow, over time, you can actually advance to a quicker walk. Therefore, with better endurance and practice, you can move from walking 15 km for over three hours to barely two hours.
This content describes you ….
- Is it possible to walk 15km?
- How Long Does It Take to Walk 15 KM Based on Your Walking Speed?
- How Long Does It Take to Walk 15 KM a Day? (By Age and Gender)
- How Long Does It Take to Walk 15 KM on a Treadmill?
- How Many Steps to Walk in 15 KM
- Is Walking 15 KM a Day Too Much?
- Side Effects of Walking 15 KM a Day?
- How to Avoid the Side Effects
- How do I prepare for a 15km walk?
How Long Are, 15 KM? 15 km is equivalent to 49212.6 feet and approximately 9.32 miles.
Is it possible to walk 15km? Yes, you can walk 15 km a day. The great thing about Walking is that you can do it daily and change the distance from 5 km to 1 km to 15 km without any trouble. Some workouts need a day off to let the muscles rest and heal. Since you were a year old, you’ve been able to walk. You know almost everything you need to know to walk without getting hurt or having health problems.
If you’re new to Walking and intend to go 15 km a day, that’s a lot of Walking. It could take up to a few months to get used to it. In the meantime, you would probably get hurt and take a long time to improve. For example, one Park Service guards have to walk 15 km daily on their rounds. They are all fit, and it takes them a few months to get used to it.
Suppose You wish to plan to walk 15 km a day. You may have to start quite gradually. It’s always best to start gradually and increase your distance and pace over time. This is how you practice your walk, then a few months later, you can walk 15 km a day without any injuries or other issues.
Therefore, it is time-consuming, and some people may skip the walk due to time constraints.
How Long Does It Take to Walk 15 KM?
Walking speed is the primary determinant of walking duration, and it is affected by terrain, age, gender, and even weather conditions.
|Walking Speed||Time for 15 km walking|
|Slow walk (4 km/h) / 60 to 79steps per minute/ 15 minutes per kilometer||3 hours and 45 minutes|
|Easy Walk (5 km/h)/ 80 to 99 steps per minute/ 12 minutes per kilometer||3 hours|
|Moderate Walk (6.5 km/h)/ 100 to 119 steps per minute/10 minutes per kilometer||2 hours and 30 minutes|
|Fast Walk (8 km/h)/ 120+ steps per minute/ 7.5 minutes per kilometer||1 hour and 53 minutes|
How Long Does It Take to Walk 15 KM a Day? (By Age and Gender)
As mentioned above, age and gender are key determinants of walking speed, as several studies have proven.
Primarily, younger people walk faster than older people, while people in their prime tend to walk fastest. Also, men walk faster than women, hence completing a given distance faster on average speed.
Studies show the following average speeds, which will give us the duration it takes different people to walk 15 km.
|Age||Gender||Average speed (Km/h)||How long does it take to walk 15 km|
|20-29||Male||4.89||3 hrs 04 min|
|Female||4.82||3 hrs 07 min|
|30-39||Male||5.14||2 hrs 55 min|
|Female||4.82||3 hrs 07 min|
|40-49||Male||5.14||2 hrs 55 min|
|50-59||Male||5.14||2 hrs 55 min|
|Female||4.71||3 hrs 11 min|
|60-69||Male||4.82||3 hrs 07 min|
|Female||4.45||3 hrs 22 min|
|70-79||Male||4.53||3 hrs 19 min|
|Female||4.07||3 hrs 41 min|
|80-89||Male||3.49||4 hrs 18 min|
|Female||3.37||4 hrs 27 min|
How Long Does It Take to Walk 15 KM on a Treadmill?
Interestingly, you take the same time walking outdoors as you take on the treadmill, as long as you walk at a constant average pace. Nonetheless, you may need to set the outdoor walking pace higher since unaccounted factors, such as weather, terrain, and people, among others, could slow you.
On the other hand, you have an assurance with duration as long as you set a specific average pace on the treadmill.
|Treadmill Speed/Miles per hour (mph)||Km per hour (km/h)||Time needs for 15 km|
|2.5||4.00||3 hrs 45 min|
|3.0||4.82||3 hrs 07 min|
|3.2||5.15||2 hrs 55 min|
|3.3||5.31||2 hrs 49 min|
|3.4||5.48||2 hrs 44 min|
|3.5||5.63||2 hrs 40 min|
|3.6||5.80||2 hrs 35 min|
|3.7||5.95||2 hrs 31 min|
|3.8||6.11||2 hrs 27 min|
|3.9||6.27||2 hrs 24 min|
|4.0||6.44||2 hrs 20 min|
|4.1||6.60||2 hrs 16 min|
|4.2||6.76||2 hrs 13 min|
|4.3||6.92||2 hrs 10 min|
|4.4||7.00||2 hrs 09 min|
|4.5||7.24||2 hrs 04 min|
|5.0||8.04||1 hr 52 min|
When you set the speed at a slow pace of 4 km per hour, you will complete the walk in 3 hours and 45 minutes. On the other hand, if you set the pace at a brisk pace of 8.04 km per hour, you will complete the walk in 1 hour and 52 minutes.
How Many Steps to Walk in 15 KM
Generally, 15 km takes around 18000 to 20000 steps to walk. Technically, the number of steps you take in a 15 km is determined by your walking pace, body height, and gender.
|Pace: Usually, a person walking at a fast pace will take longer strides, hence fewer steps in the long run. For example, a 5 ft 5″ man walking at an average pace of 5 km per hour will take 21134 steps. However, the same man walking briskly at 6.5 km per hour will take 18180 steps to cover 15 km.|
|Height: Taller people walk at longer strides than shorter people, hence completing a distance quicker and with fewer strides. For example, a man of 5 ft 7″ walking at a brisk pace of 6.5 km per hour takes 17917 steps walking 15 km. On the other hand, a 5 ft 1″ man walking at a brisk pace of 6.5 km per hour will take 18705 steps on a 15 km walk.|
|Gender: Usually, men have longer strides than women, hence fewer steps when walking. For example, a 5 ft 4″ man walking at a slow pace of 3 km per hour takes 27175 steps on a 15 km walk. However, a woman of the same height and walking at the same speed will take 27483 steps.|
Is Walking 15 KM a Day Too Much?
Walking 15 km a day is too much if you don’t work on building up the distance from smaller distances. Therefore, it could lead to over-walking challenges such as foot sores, blisters, and headaches.
However, if you build up walking from smaller distances, walking 15 km is achievable, and for people who often walk, the distance is manageable and easy a day. After all, they have managed the art of walking faster, which saves time and increase the benefits of the walk.
Side Effects of Walking 15 KM a Day?
Walking 15 km a day is great, but there are side effects you will realize, especially as a first-time walker;
- It leads to fatigue and body weakness.
- One becomes dehydrated, leading to headaches and dizziness.
- The body experiences hypoglycemia, and the low energy levels increase fatigue and dizziness.
- 15 km takes a long time at a slow or average speed, irritating and demoralizing under hot or harsh weather conditions.
- The walk can end up in sores and blisters on the feet and friction areas of the body.
- Muscle and joint injuries, especially in a brisk walk or for people who are first-time walkers.
How to Avoid the Side Effects
Luckily, there is always a way to get around challenges in fitness, and Walking is no exception. Let’s have a look at how to avoid the side effects of Walking;
- Carry water and a small snack package with you to prevent dehydration and hypoglycemia. You can always snack whenever you feel tired or have an urge to refill.
- Wear comfortable shoes and clothes, which will help prevent sores and blisters.
- Walk at a pace you can manage throughout the walk and slow when the speed still feels too much for you.
- It is advisable to start with a warm-up before taking on the walk to ‘wake’ your muscles and joints.
- Check the weather and determine the most favorable time of the day to walk, preferably mornings and evenings.
How do I prepare for a 15km walk?
- If you want to start walking 15 km, build the walk from smaller distances. Starting with 15 to 20 km is advisable, adding up the time and distance every week. By the time you get to 15 km, you will have mastered your most comfortable pace and other favorable walking conditions.
- Start taking lower body strength training to strengthen your muscles and build muscle mass while ensuring sufficient endurance for the long walk.
- Watch your nutrient intake to ensure you incorporate all the necessary nutrition in your meals. This will help provide sufficient energy and recovery.
- Ensure that you own a pair of quality walking shoes. The shoes will prevent too much friction with the ground during Walking, which prevents foot sores and blisters.
- Take note of the climatic and weather conditions to determine the type of outfit to wear during the walk. The more appropriate the outfit, the more you will enjoy the walk.
- Identify walking routes that are safe for walking to ensure you are relaxed and safe from danger.
- Identify different walking paths to prevent boredom and encourage a sense of adventure.
- Remember that you don’t have to walk 15 km all at once. You can always split the walk into two or three walks that are easier to achieve.
- Ensure that you get rest days in between your walking schedule. Getting two to three days of rest a week is important to ensure your body gets time to recover.
Walking has amazing benefits that we cannot ignore, and 15 km is perfect for an exquisite package. Even better, you can actually manage the walk at barely 2 hours with sufficient practice and commitment.
Besides, you can always split the walk into two or three, ensuring you get 5 to 8 km at a time. And while this is manageable in terms of time and ease on the joints, it still grants you the benefits of a 15 km walk.
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