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How Long Does It Take to Walk 4 Miles by Age and Gender?

It takes approximately 1 hour to walk 4 miles, the exact duration based on your pace. Typically, 4 miles is one of the most walked distances, manageable and still sufficient to keep fit and healthy aerobically.

Usually, a healthy person takes approximately 1 hour to 1 hour and 20 minutes to walk 4 miles. Even at an average speed of 3 miles per hour, one would take 1 hour and 20 minutes to walk 4 miles. At a moderate pace of 4 miles per hour, it takes 1 hour to complete the distance, and at a fast speed of 5 miles per hour, approximately 45 minutes is enough to finish the race.

How Long are 4 Miles? You probably calculate the distance in terms of kilometers, meters, or feet. In this case, 1 mile is 5280 feet, which approximates 1609 meters or 1.6 km. Therefore, 4 miles is equal to 21120 feet and approximately 6.4 km.

How Long It Takes to Walk 4 Miles

You might have heard about it from a doctor, a nutritionist, or even a friend, “try walking 4 miles several times a week.” So, is it really easy to walk 4 miles, and how long would it take?

Four miles may not be an easy distance, but it is manageable even for people who feel weak, are in injury or illness recovery, or even feel too heavy to walk.

  • Easy Walk (3 Mph)/ 80 to 99 steps per minute/ 20 minutes per mile:For a beginner going at the recommended beginner pace of 3 miles per hour, it takes approximately 1 hour and 20 minutes to walk 4 miles.
  • Moderate Walk (4 Mph)/ 100 to 119 steps per minute/ 15 minutes per mile: If you increase the Speed to a moderate pace of 4 miles per hour, approximately an hour is all you need when walking outdoors. However, if you walk on a treadmill, you will manage to complete the 4 miles walk in precisely 1 hour walking for 4 miles per hour.
  • Fast Walk (5+ Mph)/ 120+ steps per minute/ 11 minutes per mile: Surprisingly, consistency in walking makes you lighter and fitter to walk faster. It is, therefore, no surprise that some people walk at a pace of 5 miles per hour consistently for 4 miles, which keeps the time frame shorter than 1 hour, approximately 45 minutes.

Other than pace, the terrain, weather conditions outdoors, and nature of the path can determine how long you take to complete the distance. For example, you take longer walking uphill, against the wind in windy weather, or by the beach. Interestingly, these time limitations are significant for resistance and burning more calories.

Read Also: How Many Calories Does Walking 4 Miles Burn And Weight Loss?

How Long to Walk 4 Miles by Age and Gender?

Studies show that younger people up to middle age walk faster than people in their older generations and men faster than women in constant conditions.

For example, people in their 20s to 50s maintain an average pace of 3 miles per hour walking at a slow speed, while those in their 60s and upwards maintain an average of 2.8 miles per hour at a slow pace.

A  2011 study found that the average time it takes to walk depends on your age and gender. The study shows that men can walk a mile a little bit faster than women. But the differences aren’t that big.

The study revealed that women walk the fastest per mile between the ages of 40 and 49. Between the ages of 30 and 49, men are at their best.

AgeGenderAverage Speed (Mph)Time for 4 miles walking
20-29Male3.041 hr 19 min
 Female3.01 hr 20 min
30-39Male3.21 hr 15 min
 Female3.01 hr 20 min
40-49Male3.21 hr 15 min
 Female3.111 hr 17 min
50-59Male3.21 hr 15 min
 Female2.931 hr 22 min
60-69Male3.01 hr 20 min
 Female2.771 hr 27 min
70-79Male2.821 hr 25 min
 Female2.531 hr 35 min
80-89Male2.171 hr 51 min
 Female2.11 hr 54 min

How Long Does It Take to Walk 4 Miles on a Treadmill?

A treadmill is an indoor exercise machine for running and walking. It is excellent for avoiding outdoor pressures such as weather, seasonal changes, crowding, and insufficient walking space.

Technically, you preset a treadmill so that the belt moves at your preferred pace. Consequently, you can actually decide precisely how long you want to walk 4 miles. 

For example, if you set your treadmill to 3 mph speed, then 4 miles takes 1 hour and 20 minutes. At 4mph speed it will take 1 hour on the treadmill, and more about see the below table

Walking Speed (mph)Minutes for taking per mileTime for 4 miles walking on Treadmill
2.524:001 hr 36 min
3.020:001 hr 20 min
3.119:211 hr 17 min
3.218:451 hr 15 min
3.318:101 hr 13 min
3.417:381 hr 11 min
3.517:081 hr 09 min
3.616:401 hr 07 min
3.716:121 hr 05 min
3.815:471 hr 03 min
3.915:231 hr 02 min
4.015:001 hr
4.114:3859 min
4.214:1757 min
4.313:5756 min
4.413:3855 min
4.513:2053 min
5.012:0048 min

How Many Steps to Walk 4 Miles?

Your stride length determines how many steps you take to walk 4 miles. The stride varies from one individual to another, depending on height, gender, and Speed. Usually, taller people, men, and people walking fast have longer strides, hence take fewer steps than their counterparts.

For example, at a leisurely speed of 3 miles per hour, a man of 5 ft 9 inches makes 8844 steps walking 4 miles, while a woman of the same height takes 8976 steps. A shorter man at 5 ft 2 inches takes 9239 steps, while a woman of the same height takes 9371 steps in 4 miles.

On the other hand, at 4 miles per hour, a man of 5 ft 9 inches takes 7576 steps to walk 4 miles, while a woman takes 7708 steps. 

On average, people have a stride ranging between 2.1 feet and 2.5 feet. Therefore, 1 mile is approximately 2240 steps walking at an average speed for a person of average height, while 4 miles take around 8960 steps on average.

A study published in the American College of Sports Medicine‘s Health & Fitness Journal, which looked at how many steps you take in one mile when walking and running. The researchers looked at how many steps people took at different walking speeds. The individuals were all regarded to be “average weight.”

Steps to Walk 4 Miles based on Pace

  • Average Walk Pace (3 Mph): 9008 Steps
  • Brisk Walk Pace (4 Mph): 7740 Steps steps

For more details, read this article: How Many Steps to Walk or Run 4 Miles by Height and Gender?

Is Walking 4 Miles a Day Good?

Yes, walking 4 miles a day is good. The distance is manageable for daily exercises, and one can comfortably take a walk 5 to 6 days a week without compromising their health. 

Moreover, 4 miles is suitable for all groups of healthy and recovering individuals, people from all walks of life, and all fitness levels.

It helps build cardiovascular health, prevent and manage arthritis and joint pains and injuries, and keep fit. It is also suitable for mental health, as it helps manage dementia and depression.

However, the distance is not good for weight loss goals, at least not short-term ones on their own. Nevertheless, it is an excellent exercise to incorporate into diet changes for calorie deficits and weight loss.

What Does Walking Do for Your Body?

Walking is an exercise everyone should incorporate into their daily activities, as what it does to the body is undeniable;

  • Walking helps manage weight and keep fit, which is not only good for our physical health but also our mental and emotional health. For example, people who stay healthy are more confident in their bodies.
  • Walking helps manage terminal illnesses such as diabetes and hypertension.
  • It helps bond with our loved ones if done in a group, especially at a chatting pace, such as 2.5 to 3 miles per hour. When walking alone, the exercise provides time for self-reflection and rejuvenation.

Benefits of Walking 4 Miles a Day

Walking has numerous benefits, among which are the following;

1. It is a Low-Intensity Workout for All

Walking is a low-intensity workout that is achievable by everyone. People who are overweight and easily tired by exercise can start with walking as the foundation of their fitness journey.  Physiotherapists also recommend walking to patients recovering from injury for fast, active recovery.

If you feel that your time is constrained for exercise, you can always opt to walk to and from work and school, walk your dog, and walk to the grocery store. This way, you will incorporate the Walk into your busy schedule without compromise.

2. Walking Helps Manage Long-term Illnesses

People with type II diabetes are encouraged to walk to manage their sugar levels, while those with hypertension walk to controlling their blood pressure. Walking also prevents the recurrence of obstructive cardiovascular diseases such as thrombosis and embolism. Also, you can slow Alzheimer’s disease and improve memory and concentration in old age through walking.

3. Muscle and Joint Strength and Endurance

You will realize that the more you walk, the easier it becomes on your muscles and joints. Therefore, you can walk longer and faster and even take on other exercises without risking injury because you gain power, joint strength, and endurance over time.

4. Burning Calories and Weight Loss

Walking is a cardiovascular activity that helps burn calories and lose weight. Longer distances, steep terrains, and faster speeds are some of the adjustments in walking that make these goals even more realizable.

5. Reducing Stress and Depression

Walking is low-intensity and helps improve your mood, which is important in reducing stress and depression. It also treats insomnia, which further helps improve your emotional and mental health.

Tips for Getting the Best Results Out of Walking 4 Miles a Day

Basically, walking 4 miles a day is suitable for getting optimal walking benefits, and the following tips should help:

  1. Walk in the right form. Usually, this includes maintaining an upright posture, with your back straight and chin up. Walk heel to toe to avoid dragging the feet, and keep your arms bent at 90 degrees during the Walk.
  2. Pick a comfortable pace from the start to prevent fatigue and joint injuries. While 5 miles per hour burns more calories, starting at 2.5 to 3 miles per hour helps build endurance for longer and faster walks for beginners.
  3. Increase your pace over time to minimize the duration taken to cover 4 miles and increase the calories you burn in a walk.
  4. Go for hilly terrains, add your treadmill incline, and add resistance to help with weight loss goals and muscle resistance.
  5. Create a consistent walking schedule. If you want to see results such as a drop in sugar levels or weight loss, ensure that you walk consistently. You can walk 4 miles for 4 to 6 days a week for the best impact.
  6. Ensure that you eat a healthy and balanced diet with different types of foods. This helps improve your strength, prevent fatigue, and promote goals such as lowering blood pressure and losing weight.
  7. Walk on different paths to explore your surrounding even as you exercise. It helps improve your mood and motivates you to walk more often.


Walking 4 miles takes between 45 minutes and 1 hour and 20 minutes, depending on pace. It is helpful with keeping fit and managing cardiovascular and mental health.

Most importantly, the distance is affordable for most people, either as a single walk or in split walks. Besides, the benefits are worth it in the long run.

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Written by

Jennifer Lewis