Walking 11 miles a day: Who is it good for and how to make the most out of it?

11 miles is approximately 22,000-27,500 steps. It’s a rather long walk that can take you from 2 hours to 3 hours and 40 minutes to complete. And it’s definitely not a good goal for a beginner who hasn’t been very active before.

On the other hand, walking 11 miles a day can help you build muscle, lose weight, become more enduring, and significantly improve your heart health. So if you are ready for the time and effort commitment it requires, you can try it yourself. Most importantly, start gradually and listen to your body to gain benefits and avoid potential risks.

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Daily physical activity has always been known as an essential part of healthy and quality living. It’s something every person needs to maintain health and longevity, and to manage weight. The American Heart Association recommends at least 150 minutes per week of low- or moderate-intensity activity. And walking is the number one suggested activity type.

Walking has always been praised as an excellent type of everyday aerobic activity. Why? Because it’s easy, accessible, and doesn’t require significant investment. That is, anyone can get started with it. Yet, the amount of benefits it offers is enormous.

When looking for the right daily walking goal, you might be considering plenty of options. And while starting with a small distance may sound easy, many people aim for something bigger, such as walking 11 miles a day, to get more benefits and lose weight faster.

But is walking 11 miles a day good? Or is it too much exercise? Let’s figure it out!

Is Walking 11 Miles a Day Healthy?

Generally, walking is incredibly beneficial and safe for most people. It helps build up muscle, endurance, and heart strength. In the long run, it can even extend your life expectancy. These and other benefits can be obtained from walking for as little as 30 minutes a day. But what if you start walking 11 miles a day?

Potentially, this can be healthy and beneficial for you. It’s a form of high-volume exercise that helps you burn plenty of calories and lose weight effectively. Long-distance walking is also perfect for building endurance and preventing heart disease in the long run. But there are many considerations.

Most importantly, walking 11 miles a day is a lot. It requires lots of time and energy to cover this distance. And it puts significant strain on your muscles, bones, and joints. So while it can be healthy, it can also do more harm than good if you are not prepared for such a significant physical load.

What Happens When You Start Walking 11 Miles a Day?

When you start walking 11 miles a day, it triggers a significant physical and mental transformation. The main effects you can start noticing earlier include:

• Cardiovascular health: Though it may feel quite hard at first, your cardiovascular health will start building up soon after you start walking every day. You may notice that you’re becoming more enduring and your resting heart rate decreases, leading to heart disease prevention and overall health.
• Mental health: Walking triggers the release of endorphins in your brain. When this happens, your stress levels decrease, while mood and energy go up. In the long run, regular walks can help you prevent anxiety and depression, promote mental well-being, and improve sleep.
• Physical strength: Although walking is a low-impact exercise, long-distance walking is quite intensive. Hence, it can be very effective in terms of building strength and overall fitness. When you start walking 11 miles a day, the capacity and function of your lungs will improve. Your bones will become denser, and your joints gain more mobility. Eventually, your muscles (first of all, legs and glutes) will become more toned and strong.
• Weight loss: Last but not least, walking is considered a highly effective exercise for burning fat and dropping extra pounds. Regularly walking 11 miles a day can help you burn from 600 to 1,000+ calories per walk. With the right diet and calorie deficit, it can stimulate significant weight loss and help you achieve your body goals.

Potential Risks & Management

Now that the benefits of walking 11 miles a day are clear, it’s also important to talk about the possible side effects. Although walking is generally a good type of daily exercise, massive goals like 11 miles per day can actually put too much strain on your body and lead to several risks:

• Overtraining: If you don’t reach this walking goal gradually, it can lead to overtraining syndrome. It’s a condition in which excessive physical load results in adverse effects, such as fatigue, persistent stiffness and soreness, and weakened immunity.
• Injuries: Walking is safe in moderation. In fact, when you engage in this activity regularly, you can actually improve balance and movement confidence to prevent the risk of falls in the future. However, an unprepared person also risks facing different types of injuries, including shin splints, blisters, fractures, and others.
• Changes in dietary needs: When you expend 500+ calories per a daily exercise, of course, your body needs food to replenish its energy stores. For someone who is not well-versed in fitness and training (or someone striving to lose weight quickly), there is a significant risk of failing to hydrate and fuel their body properly. This can lead to persistent fatigue. On the other hand, it’s also possible that you will feel so hungry after such a high-volume exercise that it leads to overeating.

Is Walking 11 Miles a Day Too Much? 

There is no single, certain answer to this question. Walking 11 miles a day can have many benefits and may not be “too much” for experienced fitness enthusiasts and people preparing for sports events. Yet, it might be too much for a regular person looking to support health and lose weight.

It’s important to understand that an 11-mile walk takes quite a lot of time and effort. Besides, now you see that it can have a range of adverse effects on people who are not used to being very active. Hence, it’s important to get there gradually. Or choose a more manageable goal, for example, walking 5 miles a day.

Walking 11 Miles a Day: Key Tips

If you’re still determined to start walking 11 miles a day, despite the commitment it requires, it’s crucial to approach it wisely and ensure safety. Here are a few tips that can help:

• Set clear and manageable goals. Remember about healthy weight loss recommendations (1-2 pounds a day) to prevent health consequences.
• Start slow and increase the load as you become stronger and more confident. If you are not active at all, begin with 1 mile a day and then gradually increase the distance.
• Wear comfortable clothes and invest in suitable walking shoes.
• Experiment with pace, intervals, and terrain to maximize walking 11 miles a day weight loss.
• Remember to stay hydrated and follow a balanced diet that focuses not only on a calorie deficit but also on nutrition.
• Listen to your body and recover well to prevent injuries.

FAQ

How many steps is 11 miles?

The answer depends on many factors, from how you walk (e.g., pace, terrain, etc.) to your height and stride length. It’s considered that one mile of walking equals approximately 2,000 to 2,500 steps. That is, walking 11 miles a day will make you take from 22,000 to 27,500 steps. Generally, the best way to determine the number of steps you take per walk is by using fitness apps and wearable devices, such as a smartwatch.

How long does it take to walk 11 miles?

11 miles is a rather large distance. Approximately, you can expect to cover this distance in 2 hours if walking at a very fast pace or 3 hours and 40 minutes if it’s an easy walk. So, if you’ve been wondering: Is 11 miles a long walk? The answer is certainly “yes.” It takes several hours, which can make it hard to fit into your schedule, especially if you are working or studying.

How much weight can I drop walking 11 miles a day?

It depends on a variety of factors, including your initial weight, regularity of exercise, diet, and how you walk. However, based on real-life stories, we know that it’s possible to lose around 5 pounds of weight if walking for just 1 hour a day for a month. With this logic, the average walking 11 miles a day for a month results can actually exceed 5 pounds. But it’s important to remember that experts and healthcare providers do not recommend rapid weight loss, so losing too many pounds in a short time shouldn’t be your goal.

Conclusion

Walking 11 miles a day isn’t a goal for beginners. Despite all the potential benefits, you can actually experience more side effects than advantages if you begin your journey with such a massive goal.

Yet, if you are looking to build endurance and lose weight, it’s possible to gradually achieve this distance. Use the advice from this guide to walk safely and prevent side effects. Or consider trying a more manageable goal that easily fits your schedule and fitness level.

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