How Long Does It Take to Walk 2 Miles by Age, Gender and Pace? | Verywell Shape (2024)


ByVerywell Shape

The time it takes to walk 2 miles varies based on several factors, including age, gender, walking pace, and fitness level. On average, a brisk walk at a speed of 3.5 mph may take around 30 to 40 minutes, but individual times can range from 30 to 50 minutes.

In this comprehensive guide, we’ll explore the factors influencing the time it takes to walk 2 miles, considering age, gender, walking pace, terrain, and even the use of a treadmill.

Whether you’re an experienced walker or just beginning, this guide aims to provide insights into the benefits of walking and the diverse factors that impact the time it takes to cover 2 miles.

How Far is 2 Miles?

Before we delve into the details of walking time, let’s establish the distance. Two miles is equivalent to approximately 3.22 kilometers, a distance that provides a solid cardiovascular workout and is often used as a benchmark in fitness programs.

How Many Steps in 2 Miles?

The number of steps required to cover 2 miles depends on your stride length, which can vary from person to person. On average, individuals take approximately 2,000 to 2,500 steps per mile. Therefore, walking 2 miles could involve roughly 4,000 to 5,000 steps.

Chart: Converting 2 miles into different units

Kilometers3.22 km
Meters3220 meters
Yards3520 yards
Feet10560 feet
Inches126720 inches
Nautical Miles1.74 nautical miles

How Long to Walk 2 Miles by Age and Pace?

The time it takes to walk 2 miles can vary significantly based on both age and walking pace. Here’s an estimated breakdown:

SEE ALSO: How Long Does It Take to Walk 3.5 Miles by Age and Pace?
Age GroupSlow Pace (2 mph)Moderate Pace (3 mph)Brisk Pace (4 mph)
20s1 hour40 minutes30 minutes
30s1.1 hours36 minutes27 minutes
40s1.2 hours33 minutes25 minutes
50s1.3 hours30 minutes23 minutes
60s+1.5 hours27 minutes20 minutes

How Long to Walk 2 Miles by Gender and Pace?

GenderPace (min/mile)Time to Walk 2 Miles
Female1530 minutes
Female2040 minutes
Female2550 minutes
Male1530 minutes
Male2040 minutes
Male2550 minutes

How Long to Walk 2 Miles in Different Terrain?

The type of terrain you’re walking on can influence your pace. Here’s an approximate breakdown:

TerrainAverage Time
Flat surface30 – 40 mins
Hilly terrain33 – 45 mins
Uphill40 – 50 mins

How Long Does It Take to Walk 2 Miles on a Treadmill?

Walking on a treadmill provides a controlled environment. Here’s an estimate based on various speeds:

Treadmill SpeedAverage Time
2 mph1 hour
3 mph40 minutes
4 mph30 minutes

Calories Burned While Walking 2 Miles

The number of calories burned while walking 2 miles depends on factors such as weight and pace. On average, a person may burn around 150-250 calories during a brisk 2-mile walk.

Factors Affecting the Time to Walk 2 Miles

How Long Does It Take to Walk 2 Miles by Age, Gender and Pace? | Verywell Shape (1)

Several factors can influence the time it takes to walk 2 miles, including:

  • Age and fitness level
  • Gender
  • Walking pace
  • Terrain and elevation changes
  • Rest breaks

The Effect Of Motivation And Mental Focus On Speed

Motivation plays a crucial role in determining how quickly we walk. When we are motivated and focused on achieving a goal, such as completing a 2-mile walk within a certain time frame, our speed tends to increase. On the other hand, if we lack motivation or are easily distracted, our walking speed may slow down.

SEE ALSO: How Long Does It Take to Walk 4 Miles? (By Age, Gender and Terrain)

Additionally, mental focus is another important factor in determining walking speed. When we are mentally focused on the task at hand, our attention is directed towards maintaining a consistent pace, ensuring efficient movement, and pushing through any discomfort. This increased mental focus can result in a faster walking speed. Conversely, a lack of mental focus can lead to a slower pace and decreased efficiency.

Is Walking 2 Miles a Day Good?

Walking 2 miles a day is an excellent way to promote cardiovascular health, maintain a healthy weight, and enhance overall well-being. It can be a manageable yet impactful part of a daily fitness routine.

Can I Lose Weight by Walking 2 Miles a Day?

Walking 2 miles a day can contribute to weight loss when combined with a balanced diet. The number of calories burned during this activity can create a calorie deficit, a key factor in weight management.

Is Daily 2 Miles of Walking Enough for Exercise?

While a daily 2-mile walk is a great start, additional physical activity may be needed for individuals with specific fitness goals. Gradually increasing the intensity and duration of walks can provide added benefits.

Health Benefits of Walking 2 Miles Daily

Walking 2 miles daily offers various health benefits, including:

  • Improved cardiovascular health
  • Enhanced mood and mental well-being
  • Weight management
  • Increased overall physical activity

Tips for Starting a 2 Miles Walking Routine

  1. Start slow: If you’re new to walking, begin at a comfortable pace and gradually increase speed and distance.
  2. Find a walking buddy: Walking with a friend or family member can make the activity more enjoyable and encourage consistency.
  3. Stay hydrated: Even for a 2-mile walk, staying adequately hydrated is crucial for overall health.
  4. Warm-up and cool down: Incorporate gentle stretches before and after your walk to prevent injury and enhance flexibility.
SEE ALSO: Is Walking Effective As Running?


Can I split the 2-mile walk into segments throughout the day?

Yes, breaking the walk into shorter segments throughout the day can still provide health benefits and contribute to overall activity levels.

Is it better to walk fast or far for optimal health benefits?

Both brisk walking and longer, slower walks offer health benefits. The choice depends on individual fitness goals and preferences.

Final Words

Walking 2 miles is not just an exercise; it’s a journey towards better health. Regardless of age, gender, or fitness level, a daily 2-mile walk can be a simple yet impactful step towards a more active and healthier lifestyle. Enjoy the process, listen to your body, and let each step bring you closer to your health and fitness goals.

You May Also Find These Interesting

  1. Is Walking Effective for Weight Loss?
  2. How Long Does It Take to Walk 4 Miles? (By Age, Gender and Terrain)
  3. How Long Does It Take to Walk 5 Miles by Age and Pace?
  4. How Long Does It Take to Walk 3 Miles by Age and Pace?
How Long Does It Take to Walk 2 Miles by Age, Gender and Pace? | Verywell Shape (2024)


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