Walking is a great way to stay fit and improve your overall health. You can improve your cardiovascular health, reduce fat, strengthen bones, and improve endurance by walking just 30 minutes a day. And the best part is that it’s free and you don’t have to train for it.
But do you know how fast you can walk? Measuring your walking speed can help you calculate the number of calories you are burning. Sometimes you may also need to know our speed to fill a racing form. You can easily know your walking pace with the help of this online pace calculator. You can enter the distance, time, and pace here. When you enter any two of the three values here, it calculates the third for you.
- Also read: Running Your First Marathon & Dos and Don’ts
What is the average walking speed?
On average, we can walk three to four miles per hour when we keep a brisk pace. A 3 mph speed is equal to walking 1.34 meters per second. Our walking speed decreases as we age. A 2011 study that used mobile accelerometry, also showed that walking speed decreases with age (1).
Average walking speed according to age –
|20 – 29||1.34 to 1.36||3.0 to 3.04|
|30 – 39||1.34 to 1.43||3.0 to 3.2|
|40 – 49||1.39 to 1.43||3.11 to 3.2|
|50 – 59||1.31 to 1.43||2.93 to 3.2|
|60 – 69||1.24 to 1.34||2.77 to 3|
|70 – 79||1.13 to 1.26||2.53 to 2.82|
|80 – 89||0.94 to 0.97||2.1 to 2.17|
Understanding walking terminology
Brisk walking, jogging, power walking, race walking, we often come across various terms linked to walking, which can leave us confused. These terms sound similar but are quite different.
1. Easy health walk
If you’re able to have a full conversation while walking around your neighborhood, it can be called an easy health walk. The pace is around 5 kilometers or 3 miles per hour.
2. Brisk walk
A brisk walk can vary according to age, weight, and fitness levels. If your pace raises your heart rate to a moderate-intensity exercise zone, it is considered a brisk walk. This rate is ideal for weight loss and calorie burn. The pace is around 6.5 kilometers per hour or 4 miles per hour.
3. Power walk
Power walking is similar to brisk walking as it is done at a higher than normal pace. The pace is around 4.5 to 5.5 miles per hour, though it can vary according to the weight and fitness levels of the person. Power walkers use their arm-swing to increase speed and burn more calories. By using the exaggerated front to back arm swing, the power walkers also strengthen their upper bodies.
Racewalk is a competitive Olympic sport. The events range from 3,000 meters to 100kms. People who take part in these events have to follow strict rules. One foot has to remain on the ground at all times. The leading leg must stay straight from the point of contact until the body passes over it. These rules are the reason why race walkers have a typical rolling hip movement. Racewalkers can walk at the pace of around 6 miles per hour.
How to walk faster?
You can walk faster by improving your posture and technique.
- Stand up straight and let your shoulders relax. Keep your chin level to the ground and focus 20 feet ahead.
- Bend your arms at 90 degrees and move them in opposition to your feet. Keep your arms and elbows close to your body, and do not cross them in front of your body.
- You should step with a heel to toe motion. Land with your heel and then roll through the step from heel to toe. Push off with the ball of your foot and your toes as you walk.
- Do not lengthen your steps to walk faster as this will make your walk unnatural and slow you down. Take more steps with your natural stride.
Track your progress through walking apps
Walking apps are an excellent method to track your progress and boost your motivation. These apps use the GMS and the accelerometer chip in your smartphones to help you track your walks. Some of the best walking apps include –
1. Map my Walk
This app uses the GPS to enable you to see your distance, speed, pace, and calories burnt over the elapsed time. It can also give you audio feedback as you walk. You can also use this app to connect with other apps and wearables, such as Fitbit, Garmin, Jawbone, and MyFitnessPal.
2. Walkmeter Walking and Hiking GPS
This app is useful for people who want to improve their speed and distance. This app gives you audio alerts about your stats. You can also listen to the replies of your friends about your workout posts from Facebook and Twitter. You can use Siri’s voice commands to stop and start workouts.
This app uses the motion sensor of your phone to work as a pedometer. The workout tracker of the app displays your time, distance, and the map of your route. At the end of the workout, you can see calories, steps, elevation gain, best pace, average pace, average cadence, graphs, and map.
4. Fitbit app
You do not need a Fitbit device to use this app. You can use this app to track your walks with GPS and your all-day steps with the motion sensor in your phone.
5. Virtual walk
This unique app helps to spice up your regular walks. While you walk on your treadmill or outdoors, this app tracks your distance through a scenic or a historic place. At different checkpoints along the way, you can look at pictures of the sights like the Grand Canyon, or the Appalachian Trail. You also receive a medal at the end of your walk.
Gadgets to track walking speed
From fitness bands to GPS receivers and foot pods, there are a plethora of fitness gadgets that can measure your walking speed. These devices give you speed and distance data, which can help you improve your training program.
Pedometers measure steps, distance, speed, and calories burnt. The best place to wear your pedometer is on your hip, slightly towards the front.
2. Foot pod
A foot pod is a tiny device that is attached to your shoe. It uses an accelerometer to estimate the length of your stride, and also takes into account any variations due to terrain, fatigue, etc. Your SDM watch then combines all of your foot pod’s stride data with other calibrating information to approximate your speed and distance.
3. Fitness bands
Fitness bands like Fitbit, Garmin, and Xiaomi Mi Band 3 track all aspects of your walk or other activity. You can use these to record distance, speed, and calories burned, minutes active, and also sleep activity.
Online Mapping tools
You can make your walks more fun by using online mapping tools. These tools help you to track your route, calculate the total distance, and elevation gained or lost. The tools also help you find restrooms, restaurants, and tourist sites along your path.
Some of the favorite mapping tools include G-Map Pedometer, Plotaroute.com, MapMyWalk, WalkJogRun, and LiveTrekker.
Standard walking distances and time taken
When you are preparing for a race or a marathon, knowing in advance how much time you will take to finish it, can be helpful. Here are some of the standard distances and times –
|Kilometers||Miles||Time taken (moderate pace)|
|1||.62||10 to 12 minutes|
|1.61||1||15 to 20 minutes|
|3||1.85||30 to 37 minutes|
|21 (half marathon)||13.1||4 to 4 1/2 hours|
|42 (marathon)||26.2||61/2 to 8 hours|
|50 (ultramarathon)||31||10 or more|
Walking is an excellent way to stay healthy and fit. It offers numerous health benefits at no cost. You also have plenty of apps, online tools, and gadgets that can help you measure your speed, pace, and distance while walking. Once you know your speed, you can improve it by learning to walk faster.