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How Long Does It Take to Walk 20 Miles by Age and Gender?

Across the month-long Camino de Santiago pilgrimage in Spain, walkers often cover 12 to 20 miles per day on terrain with numerous hills.

Many walkers can complete 20 miles route in about seven hours if they train. This implies that a well-trained walker who takes breaks can walk 20 miles in a day.

20 miles is a long distance to walk. It takes approximately 5 hours to 6 hours and 40 minutes to walk 20 miles. If you walk at a Easy pace of 3 mph, it will take you around 6 hours and 40 minutes to cover a distance of 20 miles. If you walk at a moderate speed of 4 mph, it will take you 5 hours to cross the distance. The time required to complete the journey will decrease if you walk faster.

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

How far are 20 miles? 20 miles is equal to 105600 feet or 32.2 kilometers.

Is It Possible to Walk 20 Miles A Day? Believe it or not, humans are built to walk, so someone reasonably fit and active can easily walk 20 miles daily. For instance, the security guard at our local supermarket claims to wear a pedometer and track about 20 miles of daily walking just within the store.

I can answer this question based on what I know from my own life. I started by walking 1.5 miles every day for three months. Then, I slowly built up to walking 20 miles a day, which helped me lose weight. My weight is 59 kg today.

However, this does not apply to everyone. So, try to divide it; you’d have to split it and not do it all at once. A typical person can walk 4 to 5 miles per hour. If you can walk 4 miles in an hour, it will take 5 hours to walk 20 miles. So, break it up into two hours, a short break, another two hours, a short break, and an hour. Start a short distance and gradually increase it to your final goal.

How Long Does It Take to Walk 20 Miles at a different pace

The pace plays a big role in how long it takes to walk 20 miles.

Walking PaceTime
Slow walk (2.5 Mph)/ 60 to 79 steps per minute/ 24 minutes per mile8 hours
Easy Walk (3 Mph)/ 80 to 99 steps per minute / 20 minutes per mile6 hours and 40 minutes
Moderate Walk (4 Mph)/ 100 to 119 steps per minute / 15 minutes per mile5 hours
Fast Walk (5 Mph)/ 120+ steps per minute/ 12 minutes per mile4 hours

Time varies walking 20 miles by age and gender

According to a 2011 study, age, and gender have an impact on how long it generally takes to walk. Based on the study, men can walk a mile significantly more quickly than women. But they aren’t that significant.

AgeGenderAverage speed (Mph)Times
20-29Male3.046 hrs 35 min
 Female3.06 hrs 40 min
30-39Male3.26 hrs 15 min
 Female3.06 hrs 40 min
40-49Male3.26 hrs 15 min
 Female3.116 hrs 26 min
50-59Male3.26 hrs 15 min
 Female2.936 hrs 50 min
60-69Male3.06 hrs 40 mn
 Female2.777 hrs 13 min
70-79Male2.827 hrs 06 min
 Female2.537 hrs 54 min
80-89Male2.179 hrs 13 min
 Female2.19 hrs 31 min

Is Walking 20 Miles Too Much?

Whether 20 miles is too much walking depends on your fitness level, health status, and walking conditions (e.g., terrain, climate, altitude). Walking 20 miles might be achievable for some people while challenging for others. For example, A trained walker may complete 26.2 miles marathon in under 8 hours or walk 20 to 30 miles one day.

However, those who live sedentary lives will find walking 20 miles in a day challenging. Even if they succeed, they could sustain wounds like sores and blisters.

Side Effects of Walking 20 Miles:

Walking 20 miles can have positive and negative effects on the body, depending on various factors such as your fitness level, health status, and the conditions under which you are walking. Here are some of the potential side effects of walking 20 miles:

  1. Muscle soreness: Walking 20 miles can strain the muscles, especially if you’re not used to walking long distances. This can lead to muscle soreness, stiffness, and fatigue.
  2. Joint pain: Walking long distances can also stress your joints, mainly your knees, hips, and ankles. If you’re not careful, this can lead to joint pain or even injury.
  3. Blisters and calluses: Walking for extended periods can cause friction between your feet and your shoes, leading to blisters and calluses.
  4. Dehydration: Walking 20 miles can cause you to lose a lot of fluids through sweat, leading to dehydration if you don’t drink enough water and electrolytes.
  5. Exhaustion: Walking 20 miles can be mentally and physically exhausting, especially if you’re not used to it. This can lead to fatigue, headaches, and difficulty concentrating.

Listening to your body and taking breaks when walking long distances is essential. If you experience severe pain or discomfort, it’s always a good idea to consult a healthcare professional.

Avoid Side Effects of Walking 20 Miles:

To avoid or minimize the side effects of walking 20 miles, there are several things you can do:

  • Plan your route and check the weather forecast: Plan your route and choose a way suitable for your fitness level and the conditions under which you’ll be walking. Check the weather forecast and avoid walking in extreme heat or cold.
  • Wear comfortable and supportive shoes: Wear shoes that are comfortable, supportive, and have good traction to prevent slips and falls. Make sure they fit well and don’t rub against your feet.
  • Use proper walking form: Use good walking, which involves keeping your head up, shoulders back, and arms swinging naturally at your sides. Take shorter strides and land on the middle of your foot rather than your heel.
  • Hydrate and fuel your body: Drink plenty of water and electrolyte-rich fluids before, during, and after your walk to stay hydrated. Eat a balanced meal before your walk and bring healthy snacks to fuel your body during your walk.
  • Take breaks and stretch as needed to rest, hydrate, and stretch your muscles. Stretching before and after your walk can help prevent muscle soreness and injury.
  • Build up gradually: If you’re new to walking or haven’t walked long distances, gradually build up your space to give your body time to adapt. Don’t try to walk 20 miles right away.
  • Protect your skin: Wear sunscreen and protective clothing to prevent sunburn and other skin damage.

By following these tips, you can help prevent or minimize the side effects of walking 20 miles and make walking more enjoyable and beneficial for your health.

Tips for walking 20 miles

  • Start short and gradually increase the distance by one mile until you can walk 20 miles. The majority of the difficulties, including overexertion, a lack of focus, and injuries, will be overcome by doing this.
  • If possible, walk on grass or rubberized paths, which are soft on the feet and will prevent blisters. Similarly, avoid asphalt and rocky terrains.
  • Take it easy as you walk. Start at 2 to 3 miles per hour if you are walking the distance for the first time or occasionally. If you can cover the distance without slowing down or feeling like it’s too much for you, you can keep up this pace.
  • Eat well before and after your walk. It energizes and refreshes your body.
  • Bring water and snacks that will give you energy. To stay hydrated, drink as much water as you can even when you’re not thirsty. You should also sometimes snack to keep yourself going and avoid the negative consequences of hypoglycemia.
  • Get clothes and shoes that are good for walking. The clothes shouldn’t be too tight, and the fabric should let air in and get rid of sweat. On the other hand, the shoes should be cushioned, light, and have enough room for your feet to spread out if they need more as you walk. Comfortable clothes don’t rub and keep you comfortable, and comfortable feet make it less likely that you’ll hurt your feet or knees.
  • Wear a heart rate monitor on your arm. It will help you keep track of how far you go, how fast you go, how long it takes, and how many calories you burn.
  • Take into account the season and the weather; walking 20 miles can be taxing, and it is even more so in adverse weather. Avoid taking a walk in the hot midday sun if it’s sunny and instead think about going in the morning or evening. In the winter, you might want to consider bringing warm clothing and walking shoes. In bad weather or when it’s raining, you can also walk on a treadmill. The advantages of walking the distance are comparable, but you won’t be affected by the weather.
  • Listen to what your body is telling you. Even if slowing down makes the walk too hard for you, that doesn’t mean it’s wrong. If your body tells you it needs a break, take it and keep going when you can.


In conclusion, the time it takes to walk 20 miles varies based on individual pace and physical fitness. On average, it takes 6-8 hours to complete the journey. To ensure a safe and successful experience, it is important to properly prepare the body by fueling and hydrating, wearing comfortable footwear, and breaking the walk into smaller segments. With determination and proper preparation, walking 20 miles can be a physically and mentally challenging, yet rewarding experience.

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Written by

Jennifer Lewis