How Far Can a Healthy Person Walk With No Training?

How Long Can You Walk if You Aren't a Regular Walker?

Woman walking
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Question: How Far Can a Healthy Person Walk With No Training?

Answer: You could probably walk five to seven miles if you are a healthy person without diabetes, heart disease, or orthopedic problems. That is approximately 9 to 11 kilometers, a walk of about two hours at a steady pace.

This figure comes from decades of personal experience as a walking event director hosting 10K (6.2 mile) volkssport walking events.

I have seen countless untrained walkers come and enjoy a 10 kilometer (6.2 mile) volkssport walking event. These include my family and friends who are not regular walkers. All have survived with no ill effects although, some rare people have developed blisters.

This distance takes them about two hours to walk. I do not recommend walking for two hours as a starting place for regular walking exercise, I am simply saying that's how far a healthy person COULD walk without training.

Beginner's Walking Schedule

It is wise to start with a 15-minute or 30-minute walk each day and build up from there.

You can add 5 to 10 minutes to the walking session time per week. If you have no strain at all when you walk for 30 minutes, you can increase your longest walk of the week to an hour. From there, you can continue to build up your walking time by adding 15-30 minutes more to the longest walking session each week.


Beginner's Walking Schedule

How Far is Too Far to Walk Without Training?

Most people whose feet are not prepared by being toughened up on previous walks will have blisters by 10 or 12 miles. If you are going to walk more than six miles, you should steadily increase the longest mileage by one mile per week or two miles every two weeks. The general rule of thumb for exercise is to increase your distance or exertion by 10% per week. That will lessen your risk of getting an injury.

An untrained person should not enter a half-marathon or marathon unless they begin to train seriously three months in advance for a half-marathon and nine months ahead for a marathon.
Training for a Marathon or Half-Marathon

Cautions for People With Diabetes

People with diabetes need to use caution and discuss their exercise plans with their health care provider. This is true both for blood sugar level concerns and for foot care. Blisters must be avoided through use of lubricants, pads, and wicking socks.
Ten Tips for Walking With Diabetes

Pace and Distance Tools

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