So, question: how long does it actually take to walk a mile?
Like the clothes we wear, food we eat or the type of exercise we prefer, running and walking are individual things. Meaning, there's no one-size-fits-all when it comes to timings – but, you might still be wondering what the average time to walk a mile is (that's around 1.6km, FYI), so you have a benchmark for guidance or something to aim for.
Equally, you might be wondering how long it should take you to run a mile – again, so that you have some kind of time to aim for or compare yourself against.
So, wonder no more! Here, we've answered both of those questions with the help of an expert and some study-drawn data. You're welcome... walking boots or trainers at the ready, gang.
How long does it take to walk a mile?
First thing's first, given that every individual human has different strengths, weaknesses and fitness levels, there's not a magical answer here that can be applied to everyone. However, the average time to walk a mile is between 14 and 22 minutes (when talking about a woman of a healthy weight).
There are lots of other elements at play though which could impact on timing, says Hannah Kerridge, a PT and online coach (who also leads a running club in Colchester). These can range from your age to individual fitness levels, to sex and the kinds of workouts you usually prefer, the pro details. For example, you could be an absolute beast in the weights room at your gym but if your cardio fitness is on the softer side, well... that's probably going to have an impact.
"Walking is a brilliant form of low-impact exercise – meaning it's kinder on the joints – with so many of the same benefits as running, such as boosting your cardiovascular (read: heart) health, encouraging fat loss and improving mental wellbeing," Kerridge explains, caveating that there are lots of reasons why your time it takes to walk a mile might change. "Factors like the weather (if it's really hot then you might walk at a slower pace, for example) can have an impact, so your time may even vary on a day to day level. On cooler days, you can pick up the pace a little easier. That's totally normal."
The PT also points out that terrain, things like going uphill or over difficult surfaces, can have an effect on how long it takes to walk a mile too. "Given that treadmills are flat, steady and help to carry your feet, people may also find they can achieve a quicker time on them," Kerridge says. "But really, unless you're competing in a specific timed event, as long as you're putting one foot in front of the other, nobody cares how fast you are."
She also takes care to remind that all movement is good movement, and it starts with putting one foot in front of the other. "Consistency wins every time," Kerridge says.
Walking speed and age
Sadly, as we age it can be tougher to achieve the same physical feats as we once did. One study published by the National Library of Medicine suggests that our walking pace drops off by around −0.0037 m/s per year. In layman's terms, this means that between the ages of 20 and 60, the average person will add around 1.2 minutes to their mile-walking time.
How long does it take to run a mile?
This is another answer that needs to take variables into account. But according to data shared by the running app Strava (and reported on by Runner's World), the average time it takes to run a mile is 10 minutes and 25 seconds – based on Strava user data. Or, if you're looking at it from a kilometres perspective, on average it takes about 6 minutes and 28 seconds to run a kilometre. According to Healthline though, the average time to run a mile can more broadly range from 9 to 15 minutes.
Again though, there are lots of caveats to consider. Times will vary depending on whether or not you're doing an out and out sprint, or running an entire marathon where pacing yourself for the many, many miles is crucial. Ditto your fitness levels, how often you run and whether or not you're recovering from any injuries.
"Even though I'm a personal trainer and I'm strong in the gym, I'm a newbie runner and have only recently started taking it more seriously," says Kerridge. "My 5k running time is around 31 minutes – not the fastest – but I don't compare myself to others and nor should you! In the early stages of starting to run, slow and steady truly wins the race. Going too fast will fatigue you and you'll burn out. To end up a fast runner, you have to start off slow."
Like walking, fitness levels also have an impact on how quickly or slowly you can run a mile. "Don't feel down, embarrassed or upset about either your run or walking times, there's no such thing as a 'slow' time – it's just your time. It's still a valuable walk or a run, however long it takes," the PT says.
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