Walking 10 miles a day: Advantages and tips for getting started

10 miles includes roughly 20,000 to 25,000 steps and takes from 1 hour and 50 minutes to 3 hours and 20 minutes to overcome. Although walking itself is considered a low-intensity exercise, walking 10 miles a day is actually a high-volume activity, which means that it can put a lot of strain on your body and result in overtraining.

For an unprepared (non-typically-active) individual, setting a goal of 10-mile walking can be too much. It can lead to numerous side effects, such as:

• Blisters
• Joint pain
• Muscle soreness and stiffness
• Decreased physical performance
• Elevated resting heart rate
• Higher stress levels and depression
• Recurrent infections
• Severe fatigue

However, it’s possible to reach this goal gradually, through regular exercise and slow intensity increase. If you take it slow, hitting this goal can significantly aid the weight loss process and bring many additional benefits.

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According to the Physical Activity Guidelines for Americans, walking is the top favorite activity type. That’s because it doesn’t require special skills or expensive gear to get started with. But also because it’s a good type of aerobic activity that helps start a healthy lifestyle, manage weight, and gain a wealth of benefits.

If you are trying to lose weight and support your overall physical and mental health, walking can be an excellent option. However, it’s important to pick a goal that suits your goals and fitness level.

Often, hoping for faster and more prominent results, people rush into it and set a massive goal, such as walking 10 miles a day. But is walking 10 miles a day good for you, or too much? In this guide, we’ll look at the possible benefits and downsides, and answer some of the biggest questions. Let’s dive in!

Benefits of Walking 10 Miles a Day

The general benefits of walking are well-known. In short, walking every day can help you:

• Improve cardiovascular fitness
• Prevent heart disease
• Boost energy levels
• Increase endurance
• Regulate blood pressure and sugar
• Enhance mental well-being
• Promote better sleep

Apart from health benefits, walking is considered a good type of activity for weight loss. It engages a large number of muscles, helping you build up strength. At the same time, it’s an aerobic exercise, which means that it helps burn fat and trim your waist.

Walking 10 miles a day, in particular, has all these benefits. It is a high-volume exercise that can help you significantly strengthen your heart and endurance. As for walking 10 miles a day weight loss, the results can be stunning because this amount of walking can burn from 568 to 1,705 calories, depending on your weight.

While all these benefits sound pretty impressive, there is a catch. 10 miles is a significant distance that’s not easy to endure for an unprepared person. So, is walking 10 miles a day too much? Generally, it is, unless you reach this goal gradually or are a highly active person with a good fitness level.

How Many Steps Is 10 Miles?

An average adult takes 2,000 to 2,500 steps per mile. Considering this, a 10-mile walk can take from 20,000 to 25,000 steps.

Keep in mind that the exact number of steps can vary significantly from one person to another. It’s affected by a wealth of individual factors, such as your height, stride length, and weight. And it’s also affected by how you walk, including the terrain type, pace, etc. 

How Long Does It Take to Walk 10 Miles?

Before you get started with it, there is another important question to answer: Is 10 miles a long walk?

It really is. Walking 10 miles a day takes a long time. You can expect to spend from 1 hour and 50 minutes to 3 hours and 20 minutes on it, depending on how fast you walk.

Unfortunately, there is no way around it. Even if you pick up the pace, a 10-mile walk will take a few hours, which is why it might not be an accessible type of daily activity for people with busy schedules. But if you have enough time and motivation to go toward this goal, a good way to optimize the load is to break your daily goal into several parts. For example, go on two 5-mile walks in the morning and evening so that you don’t have to walk for 10 miles straight at once. It can also help if you have a gym membership or a treadmill at home. This way, you can train consistently and comfortably regardless of weather conditions.

How to Start Walking 10 Miles a Day

Walking 10 miles a day sounds like a big goal. And it really is. It takes significant time and requires you to have a certain level of fitness. However, the good news is that you can get there if you take the right steps:

Step 1: Define Your Goal

First of all, you need to set a goal that will guide you through your walking journey. It can be weight loss, heart health, or increasing endurance, whatever feels right for you. Goal-setting matters because it helps you gain and maintain motivation for consistent training. Most importantly, make your goal manageable and time-bound.

Step 2: Get All the Gear You Need

One of the biggest benefits of walking is that it doesn’t require special or very expensive gear. Basically, all you need is:

• Comfy clothes – Generally, you can walk in any clothes. However, remember that 10 miles is quite a long walk, which is why it can be wise to pick comfortable, sporty clothes.
• Shoes – Choose well-fitted and well-cushioned shoes that will let you walk comfortably and avoid injuries. Specialty walking or running shoes work best.
• Wearable device – Although this is not mandatory, a smartwatch or fitness band will help you track your distance, steps, pace, and other progress metrics. 
• Water bottle – Since walking 10 miles a day takes several hours, it’s crucial that you can stay hydrated in the process. Having a reusable water bottle with you is always a good idea.

Step 3: Start Gradually

Generally, walking 10 miles a day can be very beneficial for your cardiovascular and mental health. It’s also a great type of aerobic activity to stay fit and toned. But remember that it’s not a beginner-friendly goal.

Unless you have a strong background in fitness or are used to being very active throughout your day, it’s best to start with a smaller distance first. For example, start walking 2 miles a day. Then, increase the distance by one mile every 1-2 weeks. This way, you will gradually build endurance and muscle strength to handle the 10-mile goal.

Step 4: Listen to Your Body

Walking 10 miles a day is a high-volume exercise. That is, it can be both beneficial and harmful to your body. Rushing into it can lead to overtraining and the following side effects:

• Blisters
• Joint pain
• Muscle soreness and stiffness
• Decreased physical performance
• Elevated resting heart rate
• Higher stress levels and depression
• Recurrent infections
• Severe fatigue

Of course, you don’t want to experience these or any other negative effects. That’s why it is crucial to listen to your body and ensure that you don't push yourself to the limit. Remember the importance of a thoughtful approach and rest.

FAQ

What are the approximate walking 10 miles a day for a month results?

After a month of walking 10 miles a day, you can notice a general improvement in your health and well-being. Your heart will strengthen, you will become more enduring, and your stress levels will decrease. If you are aiming for weight loss, daily long-distance walks can help you lose 6 to 10+ pounds in a month, thanks to a huge calorie expenditure. However, it’s important not to create too large a calorie deficit in order to prevent fast and unhealthy weight loss.

Is walking 10 miles a day healthy?

It can be, but not always. Although every adult is recommended to get a certain amount of physical activity every day, walking 10 miles a day significantly exceeds general recommendations. If you are not very active in your day-to-day life and are not used to high-volume exercise, it can actually cause overtraining and do more harm to you.

How do I recover from walking 10 miles a day?

Any significant strain on your body, including walking 10 miles a day, requires holistic recovery. This is the key to supporting your body and letting it heal properly. And it’s also important for your mental well-being. After your walks, always follow the “four Rs” rule:

• Rehydrate: Drink plenty of water to replace the fluid you’ve lost.
• Refuel: Eat a nutritional, carb-rich meal to make up for lost energy.
• Repair: Consume enough protein to help your muscles repair and grow.
• Rest: Get 7-9 hours of sleep to support your body and brain.

Conclusion

Walking 10 miles a day may sound like running a marathon, especially if you are new to daily physical activity. Indeed, it’s a high-volume exercise that requires significant time commitment and can put quite a lot of strain on your muscles and joints if you’re unprepared for it.

As you now know, 10 miles is definitely not a beginner’s goal. It’s not recommended to start with it if you are used to a more sedentary lifestyle. However, you can achieve this goal gradually. With the right and thoughtful approach, you can start walking 10 miles a day in several months and receive all the benefits associated with it. Just take it slow!

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