How Long Does It Take To Walk 2 Miles? A Quick Guide (2024)

Walking is a popular way to exercise, which provides many health benefits. Most people set targets, like walking or running few miles, to stay healthy and active.
But have you ever thought about how long does it take to walk 2 miles? The answer is not as simple as you think, as it varies due to several factors, like your walking or running speed, terrain, and fitness level.
In the upcoming article, I will try to explore the time it takes to walk 2 miles. Moreover, I will provide some expert tips to improve your daily walking routine.

How Long Does It Take to Walk 2 Miles?

Normally, it takes 30–45 minutes to walk two miles. But your walking speed can reduce or increase at this time. Moreover, this walking time may be shorter or longer depending on your age, your health, and where you are walking. By keeping all these factors in mind, you can easily manage your walking time.

How far is 2 miles?

2 miles is equal to 3.21 kilometers. The number of steps required to cover 2 miles depends on your stride length, but on average, it would take between 4000 – 5000 steps.

Average time to walk 2 miles for women by age

The time it takes to walk 2 miles also depends on your overall health. On an average basis, women would take approximately 40 minutes to complete a 2-mile walk. Young women can walk faster than older women, and they can walk more at the same time. But no matter your age, walking at a speed of about 3 miles per hour might be a good target.

As a fitness expert, I consider 100 steps per minute, or 3 to 3.5 miles per hour, a brisk walk pace. At this speed, you can complete a 2-mile walk in 40 minutes.

Average time to walk 2 miles for men by age

For men, the time to walk 2 miles depends on their age and their exercise habits. But generally, men can cover this distance in less time than women, which can be 30 minutes. The main reason for this is that men walk faster than women. Young men can walk faster than older men, and they can walk 2 miles more at the same time.

What are the health benefits of walking?

Walking 2 to 3 miles per day helps to improve your health. It is very easy to incorporate this distance into your daily life and it improves your physical and mental health. And now I will explain the health benefits of daily walking.

1. Improves heart health

Walking for 30–40 minutes daily at an average walking speed makes your heart healthier. This physical activity is very effective in lowering your blood pressure and regulating your heartbeat.

2. Help in losing weight

Daily brisk walking helps burn calories. Walking 2 miles at a brisk pace burns around 100 calories, depending upon your body weight and speed.

3. Reduces the risk of dangerous diseases

The habit of walking every day can protect you from many dangerous diseases, such as diabetes and heart attacks. According to research, a daily walk of 2 kilometers reduces the risk of diabetes by 20–40%.

4. Boost immunity

The habit of daily walking increases your immunity and makes your body ready to fight against infections.

5. Improves brain health

By walking, the blood flow in your brain increases by 20%, which increases its functionality.

6. Encourages creative thinking

Walking is directly linked to enhanced creative thinking. It frees your mind by releasing the stress, enable you to think more clearly, and ends with innovative ideas. Studies show walking can improve creative thinking by 60%.

7. Increases energy

Walking increases oxygen flow throughout the body. This can help you feel more energized and ready to spend an active day.

8. Strengthens bones and muscles

Regular walking at a comfortable pace can strengthen your bones and muscles, reducing the risk of osteoporosis and muscle loss. Regular walkers have a 40% lower risk of hip fractures.

9. Improves mood and mental health

Walking is an excellent way to relieve stress and anxiety. It releases endorphins, which are natural mood lifters, improving your overall mental health. Walking releases endorphins, reducing symptoms of depression and anxiety by 30%.

How do you make a 2-mile walk interesting?

Walking is beneficial for your heart and mind, but it can be boring over time. In the following lines, we will suggest some tips to make your 2-mile walk interesting.

Change your walking route.

Changing your walking route will help you explore new areas and make your walk enjoyable.

Listen your favorite music.

Listening to your favorite music while walking can make your walk more enjoyable.

Walk with your friend.

A good friend’s company on a walk may be helpful to make your walk enjoyable. Apart from that, you will feel more motivated and active while walking with your friend.

Set goals

Challenge yourself to run a specific distance daily and increase this challenge daily, or challenge yourself to reduce your walking time.This will give you a motivation.

Add strength exercises

Add strength booster exercises like squats, lunges, or push-ups when walking. This can help improve your fitness level and make the walk enjoyable.

How many steps are in 2 miles?

The number of steps to walk 2 miles at average walking speed depends on your stride length.

Calculation:

Average stride length:

Men: Approximately 2.5 feet

Women: Approximately 2.2 feet

There are 5,280 feet in a mile.

Divide 5,280 feet by your stride length.

Example

5280 feet / 2.2 feet per stride = Approximately 2400 steps per mile

2400 steps per mile x 2 miles = Approximately 4800 steps

Please keep in mind, that this is just an estimated value. Many factors, like your height and walking pace can influence the exact number of steps to complete 2 miles walk.

How many calories do you burn walking 2 miles?

The number of calories burned walking 2 miles depends on various factors, including your weight, walking speed, and terrain. On average, walking 2 miles at a moderate pace can burn approximately 100 to 150 calories. This number increases if you walk fast or if the route is smooth. Walking is an excellent way to burn calories and maintain a healthy weight, complementing a balanced diet.

Is walking 2 miles daily enough?

Daily walking 2 miles is a great start to becoming more physically active and offers numerous health benefits. It can improve cardiovascular health, strengthen bones, enhance mental health, and support weight management. However, whether it’s “enough” depends on your fitness goals, age, and current fitness level.

For general health, adults should aim for at least 150 minutes of moderate-intensity exercise per week, as recommended by health authorities like the World Health Organization. Walking 2 miles a day at a moderate pace, which roughly takes about 30 to 40 minutes, contributes significantly to this goal. If you’re looking to lose weight or improve specific fitness levels, you might need to increase the distance, pace, or incorporate other type of exercises into your routine.

Can 2 miles daily walk helps to lose weight?

Walking 2 miles a day can contribute to losing weight as part of an overall healthy lifestyle. While you can’t target fat loss in specific areas of the body through exercise alone, walking helps burn calories, which in turn can reduce overall body weight. The key to weight loss is creating a calorie deficit, where you burn more calories than you consume. Regular walking, especially at a moderate or brisk pace, can effectively burn calories and, when combined with a balanced diet, can help you reduce body weight over time.

How to track my walk time?

Tracking your walking time can be both motivating and informative.

Here are some methods to track your walking time accurately:

Smartphone Applications: There are many tracking applications through which you can track your walking distance and time. These apps use your GPS data to track your distance and time.Some popular tracking applications are Strava, MapMyWalk, and Runkeeper.

Wearable Devices: you can track your walking distance and time by wearing some tracking devices like smartwatches. These devices provide detailed information about your walking distance, speed, time, and calories burned.

Stopwatch: If you are not using a smartphone or any wearable device, then you can use a stopwatch to estimate your 2 km walking time. Start the time when you begin the walk and stop when you have completed it.

Treadmill: If you are walking on a treadmill, it can be more easy for you to track your 5 km walking time. Because most treadmills provide the details of your workout like time, distance, and speed. Just select your desired distance and it will track your time as u walk.

Mapping Tools: You can also use online mapping tools (Google Maps) on your phone before and after your walk. Note the distance covered by you and determine your walking time by combining the start and end times.
You can also use online miles-to-steps converter.

Walking Tips for Beginners

The upcoming section will provide a beginner’s training guide to walk daily.

1. Wear the proper walking gear.

It is vital to have suitable shoes for your walking plan. Running shoes can also be used, but open shoes or sandals should not be used.Along with the shoes, you need comfortable and breathable clothes.

2. Hydrate yourself

Your body needs adequate water before, during, and after running. Plain water can be used to make up for the lack of water.

But if you sweat profusely, you may want to use electrolyte replacement water.Always keep a water bottle with you for long walks.

3. Maintain body’s energy

Walking for one or two hours a day requires a lot of energy. So, use a balanced diet to maintain your body’s energy.

4. Stretch your muscles

After walking, do proper exercises to stretch your hamstrings, quads, glutes, and tight or sore muscles.

5. Make your walk enjoyable

Try to make your walk more enjoyable by taking any friends or family with you, listening to music, or finding other ways.

Conclusion

Walking is more than just a way to get from point A to point B; it’s a gateway to improved health, a happier mind, and a longer life. By incorporating a 2-mile walk into your daily routine, you’re taking a significant step towards better cardiovascular health, stronger muscles and bones, weight management, and a reduced risk of chronic diseases. Walking also offers mental health benefits, such as reduced stress and anxiety, and fosters creativity and clearer thinking.

To embark on this journey, start by setting clear goals, choosing a safe and enjoyable route, and gradually building up your pace and distance. Remember the importance of warming up, cooling down, and listening to your body to avoid injury and ensure your walking routine is sustainable and enjoyable.

Safety Tips

When walking outdoors, especially if you prefer early mornings or evenings, prioritize your safety with these tips:

• Make sure you’re visible to drivers, cyclists, and other pedestrians.
• Stick to paths that are well-lit and avoid secluded areas to ensure your safety.
• Use only one earbud if you enjoy walking with music, so you can stay alert to what’s happening around you.
• Cross at designated crossings, follow traffic signals, and always walk on the sidewalk when available.

Frequently Asked Questions: How Long Does It Take To Walk 2 Miles?

1. How long does it take to walk 2 miles?

To calculate how long it will take to walk 2 miles, your average walking pace should be 30 minutes per mile. Hence, walking 2 miles at a moderate pace would take approximately 60 minutes.

2. Can I run 2 miles instead of walking?

Yes you can! if you prefer running, you can choose to run 2 miles rather than walking. Running significantly reduce the time it takes to cover the distance towards achieving the milestone.

3. How long would it take to walk 2 miles every day?

If you plan to walk 2 miles a day as part of your regular exercise routine, you can estimate time you need to spare for it. You can multiply your average walking pace with the distance to find time. This can help in scheduling your daily activities more effectively.

4. What is the average time it takes to walk 2 miles?

The average time it takes to walk 2 miles can varies person-to-person. It depends upon individual fitness levels and walking speeds. On average, it may take almost 30 to 40 minutes for most individuals.

5. How does running affect the time needed to cover 2 miles?

Running enables individuals to cover distances faster compared to walking due to the increased speed and intensity involved. Therefore, running 2 miles would will help you to hit your milestone more earlier than walking