Walking is now part of a physically active lifestyle for more than 145 million people. More than 6 out of 10 people walk to get around, have fun, relax, exercise, or do things like walk the dog. Walking long distances has undeniably fantastic health benefits, which make it worth incorporating a 20 km distance in your schedule occasionally. Besides, it is doable, and most people manage the Walk with sufficient training, appropriate diet plans, and the right walking shoes. Also, it is low-impact and suitable for most healthy people.
On average, a fit person can walk 20 km in 3 to 4 hours. Walking at an easy pace of 5 km/h takes 4 hours; at 6.5 km/h, it takes 3 hours to walk 20 km.
The walking time may vary based on various factors, including your walking speed, age, gender, fitness level, terrain, and path.
Keep scrolling to know about…
- How Long Does It Take to Walk 20 Km a Day based on your walking speed?
- Can You Walk 20 Km a Day?
- 20 km: Average Walking Time by Age and Gender
- How Many Steps to Walk in 20 Km
- Preparation for a 20 Km Walk
- Side Effects of Walking 20 Km a Day
- How to Avoid the Side Effects
How Long Are 20 Km? 20 km equals 20,000 meters, 65616.8 feet, and 12.4274 miles. So, if you were to walk on a 400-meter track, you would require 50 full laps to complete the distance!
How Long Does It Take to Walk 20 Km a Day?
A person walking at a slow conversational pace of an average of 4 kph will take 5 hours to complete a 20 km walk. If they increased the walking speed to 5 kph, the duration would reduce to 4 hours.
Moderate walkers at a pace of 6.5 kph take approximately 3 hours, while fast walkers at an average of 8 kph will require only 2 hours and 30 minutes to complete 20 km.
| Walking pace | Time |
| Slow Walk (4 kph) / 60 to 79steps per minute/ 15 minutes per kilometer | 5 hrs |
| Easy Walk (5 kph)/ 80 to 99 steps per minute/ 12 minutes per kilometer | 4 hrs |
| Moderate Walk (6.5 kph)/ 100 to 119 steps per minute/ 9 minutes per kilometer | 3 hrs |
| Fast Walk (8 kph)/ 120+ steps per minute/ 7.5 minutes per kilometer | 2 hrs 30 min |
Can You Walk 20 Km a Day?
20 km a day is a distance you can manage, and It’s perfectly OK if you have no existing joint problems in your hips, knees, or ankles and no foot problems. I have been used to walking to and from work four or five days a week for two years, over eight km each way. I measured it with my watch; also, I walked three to four kilometers daily in the office, at lunch, or in the evening. I suffered no problems whatsoever from this.
However, 20 km is quite a distance, and we would overestimate ourselves if we thought of just getting up from a relaxed lifestyle to walking 20 km at a go. While some would not complete it, others would finish the distance with soreness, blisters, injuries, and extreme fatigue.
Therefore, it is necessary to ensure that you practice walking at shorter distances and engage in other endurance exercises to ensure that you train for a 20 km walk. It is a great distance when targeting practice for half marathons and marathons while helping you keep fit and healthy.
20 km: Average Walking Time by Age and Gender
Basically, people in their prime, between 30 and 50, walk faster than individuals younger and older. Likewise, on average, men walk faster than women when under the same health and fitness conditions.
Let’s see;
| Age | Gender | Average speed (Kph) | How long does it take to walk 20 km |
| 20-29 | Male | 4.89 | 4 hrs 05 min |
| Female | 4.82 | 4 hrs 09 min | |
| 30-39 | Male | 5.14 | 3 hrs 53 min |
| Female | 4.82 | 4 hrs 09 min | |
| 40-49 | Male | 5.14 | 3 hrs 53 min |
| Female | 5 | 4 hrs | |
| 50-59 | Male | 5.14 | 3 hrs 53 min |
| Female | 4.71 | 4 hrs 15 min | |
| 60-69 | Male | 4.82 | 4 hrs 09 min |
| Female | 4.45 | 4 hrs 30 min | |
| 70-79 | Male | 4.53 | 4 hrs 25 min |
| Female | 4.07 | 4 hrs 55 min | |
| 80-89 | Male | 3.49 | 5 hrs 44 min |
| Female | 3.37 | 5 hrs 56 min |
How Many Steps to Walk in 20 Km
Approximately 20 km takes 26000 steps to walk. Usually, different paces call for different steps taken to complete a specific distance. Consequently:
Slow walkers take an average of 60 to 79 steps per minute to complete 1 km in 15 minutes. Next, easy walkers take 80 to 99 steps per minute to complete 1 km in 12 minutes. Then, average walkers will take 100 to 119 steps per minute to complete 1 km in 10 minutes. Finally, fast walkers will take over 120 steps per minute and complete the distance in 7 minutes or less.
However, you can get more specific figures if you also include your height and gender on top of your pace in your calculation. Here, you will realize that women have shorter steps than men, hence taking more steps. Also, shorter people have shorter strides than taller people and take more steps to complete a walk. Let’s take a look;
A man of 5 ft 8 inches takes 27654 steps walking 20 km at an easy of 5 kph. However, at a faster pace of 8 kph, the same person will reduce the number of steps to 23714.
Next, a man of 5 feet walking at an easy of 5 kph takes 29055 steps to complete a 20 km walk. However, a woman of the same height and at the same pace will take 29465 steps to complete the Walk. (Also note the difference in steps between the 5 feet 8 inches man and the 5 feet man in the number of steps).
Preparation for a 20 Km Walk
Do you have an upcoming half marathon that you need to practice walking? Well, below are guidelines that should help you prepare for the Walk;
- Hydrate and eat well: Ensure you take as many fluids as possible in preparation for your Walk, and even get a water bottle to carry water for your walks. Also, check on how you eat to ensure that you get sufficient energy and nutrients to save you from extreme fatigue and help you recover.
- Engage in strength and endurance exercises: Ensure you train in strength and endurance, concentrating on lower body training. The exercises will build muscle mass, strength, and endurance to ease walking.
- Start walking shorter distances daily: Ensure that you walk some distance daily and build on your mileage over time for sufficient practice.
- Get ready with quality walking shoes: Sadly, many blisters and foot injuries stem from wearing inappropriate shoes. Therefore, spending your time looking for and purchasing the most comfortable shoes will save you quite a chunk of walking problems.
- Know your walking pace: If the Walk you target is a charity or organization walk, ensure that you master your most comfortable pace. This will help you sustain a specific speed without fatigue or slowing during the Walk and actually enjoy the Walk.
- Get a heart rate monitor or a speedometer: The heart rate monitor or speedometer will keep track of your major walking metrics, such as distance, time, and pace. While it is not the primary motivator, it is actually a source of motivation when you know how far along you are and the improvements, such as the calories you burn during the Walk.
Side Effects of Walking 20 Km a Day
Unfortunately, walking 20 km a day can come with some negative side effects, some of which are mild, while others can be extreme, especially without prior practice and the wrong type of shoes. Let’s have a glimpse into these side effects;
- Dehydration due to lack of water and fluids
- Hypoglycemia comes with lower energy levels in the body
- Blisters and sores on the feet, toes, and body muscles friction points
- Irritation and foul mood
- Dizziness and headaches. In extreme cases, these can lead to loss of consciousness.
- Nausea and vomiting
- Muscle and joint injuries and pain
- Fatigue
How to Avoid the Side Effects
The good news is that you can actually avoid or at least minimize the risk of all the injuries that come with walking 20 km. Let’s have a look at some of the significant solutions;
- Always hydrate well during the Walk and refill your water bottle whenever possible to ensure you don’t run out of water.
- Ensure that you pack energy bars or snacks or carry some cash in case you need replenishment along the way. The preparation will save you from hypoglycemia, headaches, and dizziness.
- Go for clothes that are most comfortable for walking to avoid blisters in friction points. This also goes for shoes, which should be suitable for cushioning the feet against feet-ground friction.
- Start with a warm-up before the Walk to awaken your muscles and joints and pull them to the reality of an exercise, which helps avoid injuries and fatigue.
- If you are taking on personal walks, look for new routes that you will find interesting to avoid boredom that leads to irritation and a foul mood.
- Ensure you take on a comfortable pace to avoid dragging behind and finding the distance challenging to complete.
- Slow down occasionally if you feel tired to recover, take your snacks, and rehydrate for the rest of the Walk.
Conclusion
It takes 2 hours and 30 minutes to 5 hours to complete a 20 km walk, depending on the pace. The distance is not only great for refreshing, hiking, and clearing one’s head, but it is also perfect for burning calories and losing weight. Therefore, having it in your schedule at least once or twice a week will be a great addition to your fitness goals.
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