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adidas / October 2023

How Long Does It Take To Walk A Mile

Reboot your fitness settings and learn how long it takes to walk a mile, so you can head into the new year with confidence and the ability to walk a mile easier than ever before.

Walking is one of the easiest ways to level up your physical health and show your body love without overworking it. A popular low-impact way to exercise, walking is a cost-efficient and easily accessible way to stay active. According to the American Heart Association, adding walking into your fitness routine can boost cognitive function, increase your energy and stamina, improve blood circulation, and increase your overall quality of life.
 
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How Long Does It Take To Walk A Mile?

Whether you’re looking for a low-impact way to work out, prepping for a marathon, or want to get active outside, walking a mile a day is a fantastic way to care for your body and boost your health.
 
According to data gathered in a 2019 scientific study, it takes the average person 15-22 minutes to walk one mile. Remember that the weather, your age, the terrain you’re walking on, and how fast you’re walking are all factors that can impact your mile time.
 
Most people can walk a mile in under 30 minutes, but if it takes longer, don’t worry. You can always decrease your mile time by upping your pace and sticking to a consistent walking schedule to lower your mile time.
 

How Long Does It Take To Walk A Marathon?

Similar to walking a mile, there are several factors—like your age, pace, and the weather— that can impact your marathon time. However, it typically takes the average person 6-9 hours to walk a marathon if they are walking at about 3mph. 
 
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Know Your Pace

Your pace is highly dependent on your age, fitness level, and the terrain you’re walking on. According to the CDC, the average walking speed for adults is 2.5-4 mph. At 2.5 miles per hour, you can get through a mile in 24 minutes. You can walk a mile at 4 mph in 15 minutes.
 
To improve your mile time, it’s helpful to track your pace. Use a smartwatch or download an app that tracks your pace and step count on your phone. To get an accurate measure of your pace, try to walk on the same terrain for your mile every time. Once you know where you’re starting, making progress is easier.
 

How To Increase Your Walking Pace?

The best way to increase your pace and lower your mile time is to walk more. The more you walk, the more your stamina, speed, and endurance will improve. Challenge yourself to find creative ways to walk more throughout your day to get your steps up and increase your walking pace.  
 

Set A Walking Goal

Creating a weekly walking schedule is a terrific way to hit all your goals and reduce your mile time. If you are a beginner, set a goal to get a mile in a day. If you’re an intermediate or advanced walker, work on shaving 2-3 minutes off your mile time by upping your pace. Regardless of your walking level, dedicate 25-30 minutes daily to getting up and moving around.
 
 
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Let's Get Walking

Walking is the game of the century, and you can crush it at every level. Remember to hold yourself accountable, start small but be consistent, and always log your progress.
 
Aiming to walk a mile daily is a phenomenal way to stay active. Although simple, the benefits of walking are astronomical. From better physical health to mental clarity, walking is the gift that keeps on giving.
 
Illustrations by Nick Little 
adidas / October 2023
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