Home Blogs Average Walking Pace: Calculate | Running Pace | Speed | Calories Walking One Mile

Average Walking Pace: Calculate | Running Pace | Speed | Calories Walking One Mile

Average Walking Pace

In order to determine a good average walking pace or speed, one should take into consideration factors such as ones fitness levels, age, leg length, whether the terrain is hilly or flat and even the gender because studies have shown that men tend to walk faster than women. Generally the average walking speed of an individual usually ranges between 3-3.5 miles per hour which basically means that an individual can walk for one mile in 17 to 20 minutes. Devices like pedometers and calories counters can also help calculate walking pace and calories burnt. At such a brisk pace, most people will be able to derive the aerobic benefits of walking such as lower blood pressure, improved overall physical fitness and even a strengthened cardiovascular system. Irrespective of one’s age and gender or ones current fitness levels, calculating ones walking pace is important  so as to find a walking pace that would elevate ones heart rate to 60 % or 80% of its maximum thereby burning more calories. This will also help one determine the number of calories burnt walking one mile. The heart rate once elevated to a suitable level is known as the target heart rate zone and if one keeps their heart rate within this zone while they are walking at all time, then they will be able to derive the benefits of walking. The average walking pace or the average running pace is not a hard and fast rule but is instead more of a guideline for an individual to follow to achieve physical fitness. For some people the walking pace will be fast enough whereas for others the average walking pace will be too fast. Hence it is always better to determine the right pace for oneself by simply listening to ones body and paying attention to ones heart rate. If one finds that the average walking pace as mentioned is too slow then one may take up interval walking into their walks 22-3 times a week as it is an excellent way of boosting ones  calorie burning and fat burning potential and also to prevent the walking program from getting monotonous and boring. On the other hand if one finds that they are unable to match the average walking pace then they should not push themselves to do so. Instead it is always recommended that one should start walking slowly and then gradually build their stamina and fitness levels before further increasing their speed. The best way to determine when to increase ones walking pace is when they are able to walk for 30 minutes at a time and not feel exhausted.

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