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How Long Does It Take to Walk 8 Miles by Age and Gender?

A new study from the U.K. discovered that people who walked more than 15,000 steps per day—roughly 8 miles—or spent more than seven hours a day standing had lower risk factors for heart disease than more sedentary people. Walking 8 miles a day burns a lot of calories and has many health benefits. However, the only challenge with long walks is the duration taken, and 8 miles is no different. So, how long does it take to walk 8 miles?

Usually, a healthy person takes approximately 2 hours to 2 hours and 40 minutes to walk 8 miles. It takes around 2 hours and 40 minutes to walk 8 miles at an average pace of 3mph (20 minutes per mile). The time drops to about 2 hours if you walk at faster speeds of 4mph (15 minutes per mile). It is a perfect goal for hiking and country walks, and you can also consider it for treadmill walks.

Also, your walking duration of 8 miles depends on several factors, such as walking speed, terrain, and individual fitness level.

Read on to learn more about how long it takes to walk 8 miles. We’ll also discuss

  • Average Walking Time by Age and Gender
  • Possible side effects,
  • How to avoid side effects,
  • and Tips to help you walk this distance.

How long are 8 Miles? If you’re familiar with kilometers, one mile equals 1.609 kilometers. This means 8 miles is about the same as 12.88 kilometers (1.609 x 8) or 42240 feet or 15480 steps on Average walk(4 mph).

How Long Does It Take to Walk 8 Miles?

The exact time it takes to walk 8 miles varies mostly depending on your pace. You’ll take less time if you’re a speedy walker and more if you’re a slow walker. Here’s a summary of how long it takes to walk 8 miles at different speeds:

Walking paceTime
Slow walk (2.5 Mph) 60 to 79 steps per minute/ 24 minutes per mile3 hours 12 minutes
Easy Walk (3 Mph) 80 to 99 steps per minute / 20 minutes per mile2 hours 40 minutes
Moderate Walk (4 Mph) 100 to 119 steps per minute / 15 minutes per mile2 hours
Fast Walk (5+ Mph)  120+ steps per minute/ 11 minutes per mile1 hour 28 minutes

Read Also: How Many Calories Does Walking 8 Miles Burn & Weight Loss?

Essentially, several factors affect the time taken walking the distance by affecting the pace. These include age, gender, terrain, weather conditions, and whether you walk outdoors or on the treadmill.

Therefore, you find that you walk faster on a flat terrain than on a holly terrain, hence taking a shorter time. Likewise, you will walk faster in a serene breeze than in the rain or the scorching sun.

Let’s have an in-depth discussion on how age, gender, and treadmill walks affect the time taken walking 8 miles;

Average Walking Time by Age and Gender

Generally, younger people walk faster than older people, hence covering 8 miles in a shorter time. Likewise, men walk faster than women and complete the distance in a shorter time. However, all these are subject to the health and fitness level as well.

Interestingly, men in their 20s walk slower than men between ages 30 and 59, while women in their 20s and 30 walk slower than women in their 40s. This beats the reasoning that younger people in their prime walk faster, though this logic starts to make sense after middle age, when most people will slow.

study by PLOS ONE reveals that walking speed reduces with age. The data collected also shows that males tend to walk faster than females. Here’s the summary of these findings:

Age Gender Average speed (Mph)How long does it take to walk 8 miles
20-29Male3.042 hrs 38 min
 Female3.02 hrs 40 min
30-39Male3.22 hrs 30 min
 Female3.02 hrs 40 min
40-49Male3.22 hrs 30 min
 Female3.112 hrs 34 min
50-59Male3.22 hrs 30 min
 Female2.932 hrs 44 min
60-69Male3.02 hrs 40 min
 Female2.772 hrs 53 min
70-79Male2.822 hrs 50 min
 Female2.533 hrs 10 min
80-89Male2.173 hrs 41 min
 Female2.13 hrs 49 min

How Long Does It Take to Walk 8 Miles on the Treadmill?

I find it easier to walk on the treadmill than outdoors, and actually faster. This is because the treadmill has minimal disruptions, and you decide on the average pace that will fit into your time limit.

For example, if you set your treadmill pace at 3 mph, you will definitely finish the walk in 2 hours and 40 minutes if you walk continuously. Also, if you put your speed at 5mph, you should complete 8 miles in 1 hour and 36 minutes.

The table below shows a summary of the general time many people need to complete 8 miles of walking on the treadmill:

Walking Speed (mph)Minutes for taking a per mileTime for taking 8 miles
2.524:003 hrs 12 min
3.020:002 hrs 40 min
3.119:212 hrs 35 min
3.218:452 hrs 30 min
3.318:102 hrs 25 min
3.417:382 hrs 21 min
3.517:082 hrs 17 min
3.616:402 hrs 13 min
3.716:122 hrs 10 min
3.815:472 hrs 06 min
3.915:232 hrs 03 min
4.015:002 hrs
4.114:381 hr 57 min
4.214:171 hr 54 min
4.313:571 hr 52 min
4.413:381 hr 49 min
4.513:201 hr 47 min
5.012:001 hr 36 min

How Many Steps Are in 8 Miles?

The number of steps in 8 miles depends on many factors, including height, walking speed, and gender.

Average walk (3 Mph)18016 Steps
Brisk walk (4 Mph)15480 Steps

A person with average height has a step length of 2.1 to 2.5 feet. This means each mile has around 2252 steps (at 3 mph). Some people walk at a brisk speed of 4 mph and make about 1935 steps a mile.

Is Walking 8 Miles a Day Too Much?

Well, it is exciting to start walking, especially when you have health and fitness goals to go along with the walk. In this case, you may actually end up overwalking.

So, is 8 miles a day too much walking? Usually, this will depend on you. For professional athletes, walking 8 miles daily is a piece of cake since their bodies are fit for exercise.

However, for beginners and people who rarely got to that distance before, 8 miles a day can be too much to start with. However, you will find the distance easy to manage if you practice walking, starting with shorter, more achievable distances.

Side Effects of Walking 8 Miles a Day

8 miles is a long distance that could cause the following side effects if taken before prior practice and exercise;

  • Fatigue: Though walking is not a high-intensity exercise, walking a long distance will definitely cause too much fatigue, especially for beginners.
  • Sores, blisters, and chaffing: These result from wearing the wrong type of walking shoes, clothes that are too tight, or attire that is not appropriate for walking. The challenges are also a result of walking for a longer distance than your body can handle.
  • Dehydration and hypoglycemia: Dehydration is the aftermath of insufficient fluids, while hypoglycemia indicates a deficiency of glucose, and hence energy, in the body. They may cause headaches, dizziness, and even unconsciousness.
  • Irritation and moody emotions: These result from the body’s overactivity.
  • Injuries: Walking 8 miles daily without rest days can cause joint and muscle injuries.

How to Avoid Side Effects

Nonetheless, walking 8 miles a day without experiencing any of the nasty side effects mentioned above is possible. Let’s dive into the solution;

  • Always start with shorter distances, which you add over time until you get to 8 miles to ensure your body can handle the distance.
  • Carry enough water for the walk, or consider refilling points along the way to ensure that you constantly rehydrate. In this regard, you can also consider taking an energy bar with you, even if you don’t need it. Your body may need it, especially if you changed routes to a rougher or hilly path.
  • Invest in your walk. You can do this by getting clothes that are appropriate for the walk, both in material and size. Also, consider walking shoes as opposed to all-sports shoes for walks that are 8 miles or more.
  • Always listen to your body. Regardless of the goals you set, consider slowing or even stopping for a rest if you feel tired or dizzy.
  • Consider the weather outdoors. If you can, take your walks when in the morning or evening during hot seasons, and go for calm as opposed to windy weather for walking.

Tips for Getting the Best Results Out of Walking 8 Miles a Day

  1. Eat well if you consider walking 8 miles daily. Ensure you take food rich in energy-giving nutrients, proteins, and vitamins for successful long walks. Also, take a lot of water and healthy drinks to ensure you are well-hydrated.
  2. Take a warm-up before the walk each time you have to walk 8 miles, which will help stretch your muscles and prepare your joints for the long exercise.
  3. Consider exploring new paths if you can. As the new environment occupies your mind, the distance seems shorter and more manageable.
  4. If you walk on the treadmill, consider alternating it with an outdoor walk to prevent boredom and to get the benefits of both options.
  5. Consider the weather before going outdoors. If it is cold, ensure you dress well to avoid respiratory illnesses and other cold-related challenges. If the weather is hot, put on light and loose clothes for comfort.
  6. Get a heart rate monitor that will give you the distance, pace, time, and other important metrics during your long walk.
  7. Last but not least, ensure that you start with a pace you can handle throughout the walk. This will help prevent fatigue along the way while helping you complete the distance.


The duration it takes to complete 8 miles varies depending on an individual. In general, the distance is quite long, and an average walker will still take close to 3 hours. 

Nevertheless, 8 miles will give you lucrative heart health benefits, as well as help with physical fitness goals such as weight loss. Therefore, with appropriate training and planning, it is a great idea to incorporate an 8-mile walk into your training schedule.

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Written by

Jennifer Lewis