How Long Does It Take To Walk 4 Miles?

Walking is a great way to stay healthy and get some exercise. No matter what your age or fitness level, this exercise can help you improve your quality of life. If you’re looking for an easy way to add more steps into your day, try this simple trick: walk 4 miles every day!  

This may sound like a lot, but it’s really not that bad once you break it down! Scroll down to learn why spending your time on this exercise is worth the effort, as well as how long does it take to walk 4 miles for weight loss!

How Long Does It Take To Walk 4 Miles?

Based on a large-scale study, it will take around 1 hour to finish a 4-mile walk. The time you need to spend will be longer or shorter based on some factors such as your gender, age, terrain, physical ability, etc. In general, men have the tendency to move faster than women, and the older you get, the longer it takes you to finish the round.

How Long Does It Take To Walk 4 Miles


Factors That Affect The Walking Time

As we’ve mentioned above, there are factors that affect the time. Let’s take a closer look at the most critical factors: 

1. Weights

You will have a slower speed than a person who is much lighter than you. To be more specific, you might get worn out faster (which will lower your speed) due to the extra weight you must carry while doing exercise. 

2. Surface

This would require less time to walk on the flat surface than walking on a steeper inclination. It’s because going up a higher slope, including a hill or hillside, creates greater resistance.

Elevated amounts of air friction might also impede your pace. The greater the gradient, the more rapidly you will become fatigued, slowing down the movement velocity.

Walking over slick surfaces, such as gravel, sand, or mud, can lead your feet to slide, exhaust your muscles faster, and reduce your movement. You can sustain a regular stride and maintain a steady velocity on level, dry surfaces like a track or concrete.

3. Speed

The time it takes someone to finish a 4-mile round is determined by his/her walking pace. This would take anybody less time to traverse 4 miles if they walk faster than if they walk at one slower rate. Besides, a person who normally does workout would also have a faster velocity in comparison with those who rarely do. 

How Fast Do You Need To Walk To Get The Health Benefits?

The walking speed would be determined by the fitness level plus previous walking experience. Your total speed is also affected by difficult terrains like traveling downhill and uphill. Some broad principles might be provided below, assuming one level and solid route.

Therefore, to get good health effects, the required velocity will range from 3 to 5 miles per hour.

RELATED: List Of Folding Treadmill That Compact For Your Home And Good For Your Everyday Workout

How Long Does It Take To Walk 4 Miles On Treadmill? 

Doing a workout on a treadmill provides extra health advantages compared with the normal one. There are also a few factors that can affect the time it takes to finish a 4-mile treadmill walk. So, how long does it take to walk 4 miles? – At a normal pace (about 4 miles every hour), it should take you around 50 to 65 minutes.

For any exercise on the treadmill, you should start first at a low pace. During the exercise, you can increase the incline level of the machine once you get used to the speed. 

Woman on aerobic exercise

Is It Better To Walk Longer Or Faster?

Obese women and men may get more bang for the buck when it relates to burning calories, as well as avoiding knee problems by taking one slower-than-normal stroll.

Suggestions For Daily Walking

Researchers claim that overweight persons benefit most from strolling slower since they burn more calories while also reducing joint stress. In particular, moving slowly over a longer length of time boosts the number of calories expended significantly.

Strolling at a speed of 2 miles per hour is indeed better for overweight persons than moving at a regular speed of 3 miles per hour. Although slow walking might help obese women and men burn calories more effectively, experts warn that it lacks significant cardiovascular advantages.

For best health, they recommend the combination of leisurely strolling and other intense low-impact exercises such as swimming, cycling, and elliptical training routines.

Suggestions For Daily Walking

How To Increase Your Speed?

Here are some tips to speed up the steps, whether you choose to improve your fitness regimen or keep up with your fast-walking family and friends:

  1. Push off your rear foot’s toes to produce a boost on your following step. Don’t slouch, like mother always said. To boost your speed, keep the body straight and the head up, gaze on the horizon.
  2. Keep the arms bent and swing them front to back in a fast and compact motion to enhance momentum. Shoulders must be down and relaxed. To develop your muscles, squeeze the glutes plus activate your core.


In summary, how long does it take to walk 4 miles? –  On average, 1 hour. The time you need to spend will be shorter or longer based on factors such as your gender, age, terrain, physical ability, etc. 

If you are trying to reach your fitness goals, adding this exercise to your daily routine is a great way to start! Not only will it help with weight loss but also clear your mind and give you more energy! It’s never too late or too early in the day for a stroll around the block.

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