How Long Does It Take to Walk a Mile? Plus, Tips to Increase Your Speed

The average time it takes a person to walk one mile typically ranges from 15 to 22 minutes. This estimate is assuming that someone is walking at a moderate pace and on a relatively flat surface.

For example, an experienced walker or hiker on a flat trail might complete a mile in under 15 minutes, while someone new to exercise or walking on an incline might take closer to, or even longer than, 22 minutes.

Learn the factors at play that affect how fast you can walk a mile — plus what you can do to decrease your time.

What factors affect someone’s walking speed?

There are several things that can impact someone’s walking speed, including physical fitness level, the terrain and even environmental conditions:

• Fitness level: Those with better cardiovascular health and stronger muscles tend to walk faster. A conditioned walker usually walks faster than a newbie.

• Terrain: Walking uphill or on uneven ground can slow the pace compared to walking on a flat, smooth surface.

• Weather conditions, such as strong winds or extreme temperatures, can also affect walking speed.

Even personal factors like motivation and energy levels can disrupt speed when you are not in the right mindset to exercise. If you’re more tired than usual, feeling sick, or dealing with hormonal issues, your speed may be slower.

Does our walking speed slow with age?

As we age, walking speed often decreases due to natural declines in muscle mass and joint flexibility. Muscle mass and strength naturally decline as we get older, which can reduce the power and efficiency of each step. Joint stiffness and decreased flexibility can also limit the range of motion.

Age-related changes in the nervous system can also affect balance and coordination, leading to a more cautious and slower gait. The good news is that regular physical activity, including strength training and flexibility exercises, can help mitigate these effects and can help to maintain a more youthful walking speed as we age.

Tips to help you walk faster

To effectively increase your walking speed and reduce the time it takes to complete a mile, consider incorporating interval training into your cardio routine.

Interval training involves alternating between periods of high-intensity walking and periods of slower, recovery walking. This method helps improve cardiovascular fitness and leg muscle endurance. (I guide you through 10-minute HIIT walks in my walking podcast series!)

Walking form can make a significant difference in increasing your walking speed, too. Be mindful of your posture: Maintain an upright stance, engage your core, and look ahead to ensure a more efficient stride. Bring your shoulders back and breathe in through your nose and out through your mouth. Bending your arms at a 90-degree angle and swinging them rhythmically can also help propel you forward.

Exercises to increase walking speed

Incorporating specific exercises that target the glutes and hamstrings can help improve walking speed and efficiency. Stronger glutes provide more power for each step, while strong hamstrings aid in propulsion and stability. To strengthen these muscles, add these exercises to your routine regularly:

• Squats are a great exercise that strengthens both muscle groups, as well as the quadriceps.

• Lunges are another excellent choice, as they work each leg independently, improving balance and coordination in addition to strength.

• Good mornings help increase strength in the back of the legs, specifically the hamstrings

• Calf raises build muscles in the lower part of the back of the legs.

Regularly performing these exercises can lead to noticeable improvements in your walking speed and overall lower-body strength.