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How Long Does It Take to Walk 9 Miles and Calories burn?

Usually, a healthy person takes approximately 2 hours and 15 minutes to 3 hours to walk 9 miles, which tells you the distance is long. If You walk at an average pace of 3 mph, you can walk 9 miles in 3 hours. However, increasing your speed allows you to walk the distance quickly! For example, at a pace of 4 mph, you’ll take 2 hours and 15 minutes to walk 9 miles. Walking speed is the primary determinant of walking duration, and it is affected by terrain, age, gender, and even weather conditions. You can train on 9 miles if you plan to be a professional athlete for physical fitness and to build endurance. Walking 9 miles daily is an effective way to support weight loss goals.

You burn many calories walking 9 miles, A person weighing 140 lbs (64 kg) and walking at a normal pace of 2.5 to 3.5 Mph for 3 hours would burn roughly 700 calories. While someone weighing 180 lbs (82 kg) would burn approximately 950 calories under the same circumstances..

Since the distance is time-consuming and quite tiring, consider splitting it into several walks daily. Alternatively, you can walk approximately two to three times a week. The good news is that either way, you will still reap the benefits of a 9-mile walk. These include cardiovascular health and weight loss.

How Long are 9 Miles? If you use km to calculate the distance, 9 miles is 14.5 km. You may also consider it in terms of feet, which is equal to 47520 feet. Nine miles is approximately a third of a marathon.

Is It Possible to Walk 9 Miles in a Day?

If you are fit, not overweight, and with no health concerns, you could likely walk 9 miles without training. If you are a beginner, you should not start walking 9 miles a day right away. Instead, start with shorter distances as you aim for the 9 miles walking goal. However, one requires practice and physical body fitness to achieve the distance without the risk of side effects.

How Long Does It Take to Walk 9 Miles a Day?

It is advisable to take an easy walk the first time you try out a longer distance than you normally take. For an easy walk, you walk at a pace of between 2.5 to 3 miles per hour.

Walking PaceTime
Slow walk (2.5 Mph)/ 60 to 79 steps per minute/ 24 minutes per mile3 hours and 36 minutes
Easy Walk (3 Mph)/ 80 to 99 steps per minute / 20 minutes per mile3 hours
Moderate Walk (4 Mph)/ 100 to 119 steps per minute / 15 minutes per mile  2 hours and 15 minutes
Fast Walk (5 Mph)/ 120+ steps per minute/ 12 minutes per mile  1 hour and 48 minutes

Nonetheless, your exact duration is determined by pace, which factors in age, gender, terrain, type of path, health and fitness levels, and weather conditions. If you walk outdoors, you may not control your pace as well as you would on the treadmill, which means that the duration you take on the Walk may vary.

Average Walking Times by Age and Gender for 9 Miles

While some people beat the odds of their age and gender limitations, most people tend to fall into a specific pattern in athletics.

Therefore, men will tend to finish a 9-mile walk faster than women since they walk faster on average.

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)How long does it take to walk 9 miles
20-29Male3.042 hrs 58 min
 Female3.03 hrs
30-39Male3.22 hrs 49 min
 Female3.03 hrs
40-49Male3.22 hrs 49 min
 Female3.112 hrs 54 min
50-59Male3.22 hrs 49 min
 Female2.933 hrs 04 min
60-69Male3.03 hrs
 Female2.773 hrs 15 min
70-79Male2.823 hrs 11 min
 Female2.533 hrs 33 min
80-89Male2.174 hrs 09 min
 Female2.14 hrs 17 min

How Long Does It Take to Walk 9 Miles on the Treadmill?

The best part about walking on a treadmill is that when you preset the Speed, you will walk at the same Speed for as long as you decide. Likewise, you can determine the time it takes to complete a certain distance at the set pace.

Usually, it takes approximately 2 hours and 15 minutes (4 Mph) to walk 9 miles on the treadmill. 

However, just like outdoors, 9 miles is tedious on the treadmill and not exactly meant for beginners at a brisk pace. Therefore, if you start with the recommended leisurely pace of 3 miles per hour, you will take 3 hours to walk 9 miles on the treadmill.

Nonetheless, if you take a brisk walk of 5 miles per hour on the treadmill, you should complete the distance in 1 hour and 48 minutes.

Walking Speed (mph)Minutes for taking per mileTime for taking 9 miles
2.524:003 hrs 36 min
3.020:003 hrs
3.517:082 hrs 34 min
4.015:002 hrs 15 min
4.513:202 hrs
5.012:001 hr 48 min

How Many Steps Does It Take to Walk 9 Miles?

The number of steps you take to complete 9 miles varies depending on gender (men and women), age, height, and pace. 

At an average speed of 3 miles per hour;

Men have longer strides than women, taking fewer steps to complete 9 miles. For example, an average man of 5 Ft 7 inches takes 20154 steps to complete 9 miles, while an average woman of the same height takes 20451 steps for a 9-mile walk.

Taller people take fewer steps to complete a walk compared to shorter people. For example, a man of 5 ft 9 inches takes 19900 steps in a 9-mile walk, while a man of 5 ft 4 inches takes 20534 to finish the Walk.

If you change the Speed to 5 miles per hour, an average man of 5 Ft 7 inches takes 17301 steps to complete 9 miles, while an average woman of the same height takes 17958 steps for a 9-mile walk.

Likewise, people in their prime ages (their 30s and 40s) walk faster than people from their mid-50s upwards. Therefore, they need to take more steps to complete the 9-mile Walk.

How Many Calories Burned and weight loss Walking 9 Miles?

Typically, an average person burns 100 calories walking for 1 mile. Literally, this translates to burning 900 calories walking for 9 miles.

In most cases, the calories you burn vary depending on your body weight, terrain, and distance. Usually, a heavier person will burn more calories walking than a lighter or fitter person. 

On Flat Surfaces

These calculations assume 9 miles of walking on flat surfaces like sidewalks:

Weight lbs or kgNormal pace 2.5 to 3.5 Mph (Calories Burned)Brisk pace 3.5 to 4 Mph (Calories Burned)Faster pace 4.5 Mph (Calories Burned)Weight loss of Normal pace (Pound)
100 lbs (45 kg)479-540 cal.511 cal.572-605 cal.0.1546 lbs
120 lbs (54 kg)574-648614688-7260.1855 lbs
140 lbs (64 kg)670-756716802-8470.2164 lbs
160 lbs (72 kg)765-864818916-9680.2474 lbs
180 lbs (82 kg)861-9729211031-10900.2783 lbs
200 lbs (90 kg)957-108010221146-12110.3092 lbs
220 lbs (100 kg)1053-118811251260-13320.3401 lbs
250 lbs (113 kg)1197-135012781432-15130.3865 lbs
275 lbs (125 kg)1316-148514071575-16650.4252 lbs
300 lbs (136 kg)1436-162015351718-18160.4638 lbs

On Uphill Surfaces

The calculations in the chart below are based on walking on uphill surfaces such as hills and treadmill inclines. Walking uphill for 9 miles significantly increases your calorie burn and weight loss:

Weight lbs or kgThe moderate pace of 3.5 Mph (Calories Burned)Fast pace of 4.5 Mph   (Calories Burned)Weight loss at a moderate pace (Pound)
100 lbs (45 kg)657 cal.745 cal.0.1881 lbs
120 lbs (54 kg)7888940.2257 lbs
140 lbs (64 kg)91910430.2633 lbs
160 lbs (72 kg)105111920.3009 lbs
180 lbs (82 kg)118213410.3386 lbs
200 lbs (90 kg)131414900.3762 lbs
220 lbs (100 kg)144516390.4138 lbs
250 lbs (113 kg)164218620.4702 lbs
275 lbs (125 kg)180620490.5173 lbs
300 lbs (136 kg)197122350.5643 lbs

Is Walking 9 Miles a Day Good for Weight Loss?

Absolutely! It may be too much to expect a person to walk more than three days a week for 9 km. However, 2 to 3 days is achievable, and sufficient rest is suitable for recovery.

Do you know of the 3500 calories = 1 pound rule? Well, in this case, it means that in order to shed 1 pound, you have to burn or get a calorie deficit of 3500.

If a person weighing 300 pounds aims to lose weight by walking 9 miles a day for three days a week, they will walk at an average speed at first. However, they still burn 1535 calories for one Walk and 4605 calories for three walks. Therefore, they shed approximately 1.314 pounds without straining much.

The rate is amazing and actually healthy. After all, approximately 2 pounds of weight loss in 2 weeks is recommended, as more weight loss in a short time could have a negative impact on your overall health.

However, there are still ways to get faster results if your doctor approves it;

  • The person can reduce calorie intake to further the calorie deficit, which translates into more weight loss.
  • Once they catch the momentum, they can walk uphill, requiring more energy and faster weight loss.
  • Most importantly, they have to stick to the walking schedule as consistency is key to getting weight loss results.

Is 9 Miles a Day Too Much Walking?

Well, 9 miles a day is not only time-consuming, but it is exhausting for people who are not professional walkers. However, if you find it easy, you will gain a lot of health and fitness benefits from the Walk.

If not, consider the following;

  • Walk once, twice, and a maximum of 3 times a week for fitness and weight loss.
  • Consider a shorter distance that is manageable, and only walk 9 miles occasionally; for example, when on hikes or vacations.
  • Split the 9 miles into more achievable distances; 5 miles in the morning, 1 in the afternoon, and 3 in the evening.

Side Effects of Walking 9 Miles a Day

You know if 9 miles is too much for you if you have the following signs and symptoms during or after the Walk;

  • Sore feet and toes
  • Too much fatigue to handle other tasks
  • Irritability, stress, and moody feelings
  • Decreased pace during the Walk

How to Avoid the Side Effects

  • Start small: If you just started walking, start with a mile and add on your steps until you achieve the 9-mile mark. Also, start with a slower pace, between 2.5 and 3 miles per hour, to prevent fatigue before you go through your preferred distance.
  • Wear comfortable shoes and outfits: these will reduce the risk of chaffing, blisters, and soreness.
  • Eat well: Ensure you eat at least 2 hours before the Walk. The food should contain energy-giving healthy foods such as potatoes and whole grains. Avoid junk to prevent undeserved fatigue. After the Walk, ensure that you take sufficient proteins, fruits, and vegetables for the healing and recovery of tissues.
  • Warm-up: ensure that you stretch and warm up your muscles and joints before subjecting them to the Long Walk.

Tips for Getting the Best Results Out of Walking 9 Miles a Day

The best results after walking 9 miles have fewer side effects and satisfying outcomes. Let’s see how you can maximize this;

  1. Stay consistent: consequences such as weight loss and endurance are built over time. You will also realize that it is more difficult to sustain an injury after some time into exercise. 
  2. Hydrate during the Walk to prevent fatigue and the consequences of dehydration.
  3. Take a cold shower or bathe after the Walk. It helps shrink the cells that bulged and could swell.
  4. Concentrate your mind on your health, fitness, and personal life. The Walk will help with self-reflection, building a better life, and avoiding stress and depression.
  5. Eat healthy before and after the Walk. It helps energize and refresh your body.
  6. Explore new paths: If you walked in the park today, try the hilly area at the edge of the residential area tomorrow, and explore other paths thereafter. The experience keeps you from thinking about the long Walk, as you will be occupied with the new experience.


Walking 9 miles will take three hours of your time, but you also benefit from burning over 1000 calories. Also, one is at liberty to split the Walk into shorter achievable walks, giving you the same results in the end.

Therefore, consider the Walk to build on muscle and joint strength, lose weight and keep fit physically and mentally.

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Written by

Jennifer Lewis