7 miles is equal to 11.2 kilometers. For most people, walking 7 miles is quite a long distance that would take a significant amount of time to complete. It’s over 28,000 steps for the average person. Very few people could walk 7 miles without taking at least one break.
Steps to Cover 7 Miles:
On average, most healthy adults require an estimated 13,000 to 15,000 steps to walk 7 miles continuously. Step totals vary substantially by individual based on factors like height, fitness level, walking speeds, terrain, and more.
Height:
Taller people take longer strides covering more distance per step – about 700 more steps per mile for a 6′ person vs a 5′ person.
Speed:
Brisk walking speeds translate to fewer steps required to travel 7 miles compared to light strolling.
Terrain:
Flat smooth surfaces are more efficient requiring fewer steps than uneven trails.
Fitness Level:
Better fitness means a more powerful leg drive and improved walking economy – using fewer steps.
Body Weight:
Increased weight requires slightly more effort often marginally slowing paces/extending steps.
Technique:
Proper posture, arm carriage, and forward leans enhance efficiency lowering needed steps.
How Long Does It Take To Walk 7 Miles?
On average, it takes 2 to 2.5 hours for most people to walk 7 miles continuously without any breaks at a moderate pace. However, walking time can vary substantially based on factors like:
Walking Pace:
- Brisk pace: 14-16 min per mile
- Moderate pace: 17-20 min per mile
- Light stroll: 22-25 min per mile
Terrain:
- Flat sidewalk or pavement: Faster
- Hilly trail: Slower
- Treadmill: Typically faster pacing
Fitness Level:
Fitness impacts both pace and endurance which affects the time to complete 7 miles.
Breaks:
Taking breaks allows walkers to complete 7 miles in intervals with rest periods.
Weather:
Extreme heat, cold, wind, or rain can slow pace.
Body Weight:
Increased body weight typically slows the pace slightly.
The below table summarizes approximate completion times to walk 7 miles continuously with no breaks:
| Walking Pace | Time to Walk 7 Miles |
|---|---|
| Very Brisk (14-15 min/mile) | 1 hr 20 min – 1 hr 30 min |
| Brisk (16-17 min/mile) | 1 hr 50 min – 2 hr 10 min |
| Moderate (18-19 min/mile) | 2 hr 15 min – 2 hr 20 min |
| Light Stroll (21-23 min/mile) | 2 hr 50 min – 3hr 20 min |
What Is The Average Walking Speed?
The average walking speed for most healthy adults is about 3 to 4 miles per hour. That translates to about 20 to 15 minutes per mile. Contrast that to running/jogging speeds which average 6-7 miles per hour (about 10 minutes per mile).
However, average walking speed does vary substantially by factors like age, fitness level, terrain, effort exerted, purpose (fitness walk vs casual stroll), and more according to research.
Some key factors influencing walking speed:
- Fitness Level: Research has found fitter adults walk about 30% faster than less fit people. Exercise improves cardiovascular fitness for brisk muscle movement.
- Weight: Heavier body weight tends to very gradually slow walking speeds. Muscles work harder moving more weight.
- Age: Most studies find walking speed peaks around ages 30-50 years for most healthy adults before gradually declining with age as muscles weaken.
- Terrain: Speed walking on flat sidewalks or pavement is about 10-15% faster than uneven natural terrain based on research.
- Incline: Walking speed slows as the incline increases while descending speed can be faster.
- Weather: Strategies for managing extreme heat/cold can interfere with pace. Wind/rain also slows most walkers.
- Breaks: Frequent short 1-3 minute walking breaks help people manage faster speeds over long distances by allowing some muscle recovery.
Below are guidelines on average mile walking times at different paces based on research:
| Walking Pace | Minutes Per Mile |
|---|---|
| Brisk/Fitness Walking (3.5+ mph) | 15 minutes or less |
| Moderate Walking (2.5 – 3 mph) | 16 to 20 minutes |
| Average Walking (2.5 – 3 mph) | 20 minutes |
| Casual Walking/Strolling (<2.5 mph) | More than 20 minutes |
So if walking at a moderate 20-minute-per-mile pace, it would take about 2 hours and 20 minutes to complete a 7-mile walk. At a brisk fitness walker’s 15 minutes per mile pace, could complete 7 miles in about 1 hour and 45 minutes.
Walking Pace Over Longer Distances
Maintaining your regular 1 to 3-mile walking pace is often unrealistic over longer 5 to 7+ mile distances. Muscle fatigue sets in gradually slowing most walkers. Often your pace over the first 1 to 3 miles resembles your regular short distance speed.
However, expect your pace to slow beyond that even for trained athletes. The magnitude of slowing depends substantially on your fitness level. Well-trained runners/walkers better optimize breathing, heart rate, muscles, and mental stamina which minimizes pace declines.
Less fit walkers often experience more substantial pace slowdowns between miles 4 to 7+. For example, you might start at your normal 15-minute-per-mile brisk pace for the first 3 miles managing 45 minutes before substantially slowing to 22-minute miles over the next 4 miles finishing 7 miles in 2 hours 22 minutes. Taking occasional short walking breaks allows muscle recovery helping better maintain speeds.
Consider establishing an easy finish goal time allowing for pacing declines over longer distances instead of strict minute-per-mile pace targets. Monitor energy levels taking breaks as needed to avoid overexertion. Stay hydrated while using positive self-talk regarding marveling at nature’s beauty around you rather than fixating solely on speed or finish times.
Walking Pace On A Treadmill
Most research finds people consistently walk about 10-15% FASTER on treadmills compared to overground walking at self-selected paces. Treadmills use a continuous uniform surface limiting environmental variability that subconsciously drives slightly faster speeds.
However, some walkers purposely compensate on treadmills using slower paces because the perceived effort feels harder compared to overground at the same speeds. Some factors promoting faster treadmill paces:
Less Incline Impact
- Treadmill belts provide smooth, flat, consistent terrain unlike sidewalk cracks, cambered roads, or trails requiring increased exertion levels.
Music & Entertainment Factors
- Music, video screens, and people-watching at gyms provide mental distraction from physical exertion allowing slightly faster paces.
Mental Pace Challenges
- Outdoor terrain features normally signal walkers to subtly slow pace walking downhill as muscles get a break. Treadmills lack such cues.
The bottom line is most treadmills enable slightly faster-walking paces compared to overground when people walk at self-selected natural speeds. However, consciously slower treadmill speeds are needed if targeting specific outdoor walking pace training.
Walk Uphill
Walking uphill requires substantially more energy exertion than walking on flat terrain which invariably slows pacing. The grade or incline percentage determines the magnitude of pace declines.
For example, research found a 5% incline slows walking speeds by about 20% while a 10% grade cuts speeds by roughly 30%. The impacts compound steadily with increasing elevation gain.
Uphill walking tips:
Adjust Expectations
Accept substantially slower speeds and greater energy exertion is unavoidable on inclines compared to walking on flat ground based on exercise physiology.
Shorten Stride Length
The exertion requires moving body weight upward limits leg extension slowing cadence. Short, quicker steps work best.
Lean Forward
Leaning forward shifts weight towards the toes improving traction while minimizing the burden on calf muscles.
Use Trekking Poles
Trekking poles relieve up to 25% of weight burdens from legs providing stability and easing uphill walks.
Focus on Breathing
Concentrate on steady rhythmic breathing rather than your pace to optimize oxygenation.
Accept slightly slower speeds walking uphill as a necessary part of the experience enjoying stunning surrounding views that earned the higher vantage point.
Benefits Of Walking 7 Miles A Day
Walking 7 miles per day provides tremendous physical health advantages decreasing disease risk while boosting fitness, longevity, moods, and sleep quality according to extensive research.
Cardiovascular Health
- Brisk walking 7 miles daily meets minimum exercise levels lowering heart disease, stroke, and hypertension risk.
Weight Control
- Burns roughly 500 calories for many adults aiding weight loss/maintenance when combined with a good diet.
Reduces Mortality
- Cut early death risk substantially over sedentary people based on a Mayo Clinic study’s findings.
Diabetes Aid
- Decreases Type 2 diabetes risk by over 50% with regular brisk walking according to major Harvard research.
Combat Depression
- Boosts mood-enhancing chemicals like serotonin and endorphins relieving some depression/anxiety symptoms.
Healthy Aging
- Helps retain muscle mass and strong bones reducing frailty and lowering risks from falls for seniors.
Brain Cognition
- Enhances attention span, learning capability, memory, alertness, and moods.
Reduces Disease
- Low risks for serious conditions like diabetes, depression, dementia, osteoporosis, and various cancers.
Eases Joint Strain
- Helps lubricate knees and hips unlike higher impact exercises placing less skeletal strain while strengthening bones.
Cognitive Sharpness
- Enhances memory, learning capability, concentration, mood, and alertness according to studies.
Blood Pressure
- Studies confirm regular walking lowers blood pressure reducing hypertension risks.
Muscle Toning
- Tightens quadriceps, hamstrings, calves, and core boosting efficiency for daily mobility compared to sedentary behaviors.
Commit to daily walking recognizing the immense benefits for both physical and mental well-being regardless of age or current fitness levels. Start wherever you’re at now proceeding gradually.
Walking 7+ miles daily serves as a longevity elixir delivering sustainable health, disease reduction, fitness, and mental boosts for people of all ages.
Tips For Walking 7 Miles A Day
Embarking on a new walking routine entailing 7 miles daily requires preparation, smart goal setting, and safety mindfulness. Consider these tips:
Gradual Build Up
- Start with 1-3 miles of building weekly until reaching 7 miles avoiding overexertion injuries.
Stretch Thoroughly
- Stretch quadriceps, calves, and hamstrings for 8-10 minutes pre-walk reducing muscle strain, and injury risks.
Alternate Terrain
- Vary routes between flatter pavement on some days and trails/hills on others working different muscles.
Refuel/Hydrate
- Carry water and healthy snacks like fruits/nuts eating mid-walk to power efforts.
Allow Rest Days
- Take off 1-2 rest days weekly allowing muscle recovery and preventing burnout.
Recruit Partners
- Walk with friends/family providing camaraderie, safety, and motivation.
Mind Pacing
- Monitor energy levels taking short breaks to sustain brisk speeds longer.
Use Trekking Poles
- Reduces leg strain while providing stability on rough trails.
Enjoy The Journey
- Appreciate nature’s marvels surrounding you instilling a love for walking beyond just exercise.
Starting slow while implementing these tips facilitates safely progressing towards ultimately walking 7+ miles daily delivering immense health and wellness benefits.
Conclusion
Walking 7 miles in a day delivers tremendous health and fitness benefits for people of all ages. However, the time required to complete the full 7-mile distance varies substantially based on walking pace, terrain, fitness level, weather conditions, and other factors. On average, most healthy adults take between 2 to 3 hours proceeding at a moderate pace with occasional short breaks.
With training, pacing, and endurance improve gradually over months enabling faster completion times. But avoid overexertion when beginning by pacing efforts and taking regular short rests. Hydrate adequately and fuel up with healthy snacks to power efforts. Appreciate nature’s marvels surrounding you on your walk rather than just staring at devices.
Equipped with the knowledge of the various factors influencing walking duration, anyone can undertake 7-mile treks at appropriate paces matching current fitness capabilities while progressing safely towards enhanced endurance delivering immense gains towards health, longevity, and quality of life. Just be sure to allow sufficient time buffering for slower pacing on inclined or uneven walking terrain.
FAQs About 7 miles Walk
How long will it take me to walk 7 miles if I walk at a brisk pace?
At a brisk pace of 3-4 mph or 15-16 minutes per mile, it will take 1 hour 50 min – 2 hrs 10 min to walk 7 miles continuously.
How long does it take most people to walk 7 miles?
On average, it takes most healthy adults between 2 – 2.5 hours to walk 7 miles at a moderate walking pace of 17-20 minutes per mile with occasional short breaks.
How many steps are in a 7-mile walk?
Most people require an estimated 13,000 – 15,000 total steps to walk 7 miles. The exact steps vary based on factors like height, walking speed, and terrain.
Does walking speed change when going long distances?
Yes, research shows most people experience gradual declines in walking speed after going beyond distances of 3-4 miles as muscle fatigue. The magnitude varies based on fitness level, pacing, and rest intervals.
How can I maintain brisk speeds over 7 miles?
Taking short 1-3 minute walking breaks every 30-45 minutes helps muscles recover so speeds can be sustained better over full 7 miles. Staying hydrated and fueling properly also helps.
How much faster is walking on a treadmill vs overground?
Most studies show people consistently walk 10-15% FASTER on treadmills vs overground when at similar perceived effort levels due to factors like uniform surface.
Why is walking uphill so much slower?
Walking uphill requires substantially more energy exertion slowing muscle movements. For example, a 10% incline slows speeds by about 30% according to research. It’s unavoidable when elevation gains.
What are some techniques to walk uphill better?
Shortening stride length, maintaining forward lean alignment, focusing breathing, and using trekking poles all help efficiency walking uphill according to experts.
What should my initial goal pace and duration be for 7-mile walks?
A reasonable initial goal time for previously sedentary adults is 2-3 hours to walk 7 miles at a moderate 20-25 minute per mile pace. Fitness gains will speed this up over time.
Will walking 7 miles every day provide health benefits?
Yes, research confirms walking 7+ miles daily provides major boosts to cardiovascular health, aids healthy weight maintenance, and reduces disease risks like diabetes, depression, and more.
How does walking improve heart health?
Walking strengthens heart muscle, and improves circulation and lung function which together significantly reduce risks for heart disease, stroke, and hypertension based on medical studies.
Does walking help support healthy aging & retention of mobility?
Yes, regular walking promotes muscle/bone strength helping seniors retain balance, and mobility and reducing risks of dangerous falls according to health experts.
Will walking 7 miles daily help me manage my weight?
When combined with healthy nutrition, brisk walking 7 miles per day lets most adults burn 500+ calories supporting healthy calorie deficits for gradual fat loss and weight control according to research.
What should I bring on the 7-mile walk?
Carry adequate water, healthy snacks like nuts/dried fruits to refuel, cell phone, wind jacket, hat/sunscreen as needed, walking sticks on trails and wear properly broken-in walking shoes.
How long do treadmills last walking 7 miles daily?
Quality treadmills typically last 5-7 years with regular maintenance. Budget models may degrade sooner with such heavy daily use. The key is steady lubrication, inspection, and periodic belt/deck replacements.
Is it better to walk on a sidewalk or trail to improve fitness?
Experts recommend varying routes between sidewalks and trails to stimulate muscles differently while introducing slight instability elements on trails that enhance fitness.
Will bad weather impact my walking pace that much?
Yes, extremely high heat/humidity, heavy rain/snowfall or brisk winds force most walkers to slow pacing for safety reasons according to research. Allow greater duration cushions for inclement weather walks.
How can I make walking 7 miles more enjoyable mentally?
Recruit friends to walk together for camaraderie. Listen to upbeat music podcasts. Appreciate natural surroundings. Vary routes to prevent boredom. Break into intervals alternating walking pace. Chat on the phone if not accompanied.
Why should I stretch thoroughly before and after long 7-mile walks?
Adequate stretching before/after walking helps muscles warm up gradually while enhancing post-exertion recovery. This reduces next-day soreness while lowering the risks of injuries from overexertion.
Will walking long distances every day put a lot of strain on joints?
No, per orthopedic experts walking strengthens muscles/bones around knee/hip joints boosting lubrication, unlike higher impact exercises. It protects joint health long-term for most people.
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