Walking is one of the best ways to improve your overall fitness level and provides many health benefits.
Many people of all ages love to walk as it allows for stress free exercise for free.
Depending on your fitness level, you can choose to walk short or long distances.
Of course, you need to take into many other factors like weather conditions, location, and terrain.
If you are a beginner or not in great shape, walking 4 kilometers is most likely too far to start with.
Although there are many factors to consider, the average time to walk 4 kms for a healthy person is between 50 to 60 minutes. This time is based on the average walking speed of 4 to 5 kph. If you walk 4 kph (Kilometers per hour), it will take you 60 minutes or 1 hour to walk 4 Kilometers. If you walk 5 kph, it will take you 48 minutes.
4 Kilometers is equal to about 2.5 miles.
What Is The Average Time To Walk 4 Kms?
As mentioned, there are many factors that affect the time it takes to walk 4 kms. They include:
- Fitness level
- Walking speed
- Weather conditions including altitude
- Clothing (type of footwear)
- Walking technique
- Rest breaks
Taking these factors into consideration, it will take the average healthy person 50 to 60 minutes to walk 4 kms.
According to healthline.com, the average walking speed for a 50 year old male is 3.2 miles per hour. Which is just over 5 kilometers per hour.
Depending on your age and gender, a brisk walking speed is considered to be between 3 to 3.5 miles per hour.
Use the following chart to see the difference in walking speeds between age and gender.
|20-29||Male||3.04 MPH (4.89 KPH)|
|Female||3 MPH (4.83 KPH)|
|30-39||Male||3.2 MPH (5.15 KPH)|
|Female||3 MPH (4.83 KPH)|
|40-49||Male||3.2 MPH (5.15 KPH)|
|Female||3.11 MPH (5 KPH)|
|50-59||Male||3.2 MPH (5.15 KPH)|
|Female||2.93 MPH (4.71 KPH)|
|60-69||Male||3 MPH (4.83 KPH)|
|Female||2.77 MPH (4.46 KPH)|
|70-79||Male||2.82 MPH (4.54 KPH)|
|Female||2.53 MPH (4.07 KPH)|
How to calculate how long it will take to walk 4 kms?
You can use a simple formula to help calculate the time it will take to walk 4 kms. Simply divide the distance by your walking speed to calculate time.
For example, if you are walking 4 kms at a speed of 5 kph, it will take you 0.8 hours or 48 minutes.
4/5 = 0.8
Use the following chart to see the time it will take to walk 4 kms based on age and gender. Based on the walking speeds mentioned above.
|Age||Gender||Time to walk 4 kms|
|20-29||Male||0.818 hours (49.08 min)|
|Female||0.828 hours (49.48 min)|
|30-39||Male||0.776 hours (46.56 min)|
|Female||0.828 hours (49.48 min)|
|40-49||Male||0.776 hours (46.56 min)|
|Female||0.8 hours (48 min)|
|50-59||Male||0.776 hours (46.56 min)|
|Female||0.849 hours (50.94 min)|
|60-69||Male||0.828 hours (49.48 min)|
|Female||0.897 hours (53.82 min)|
|70-79||Male||0.881 hours (52.86 min)|
|Female||0.982 hours (58.92 min)|
According to the above chart, it will take a 70 to 79 year old female almost 10 minutes longer to walk 4 kms than a 20 to 29 year old female.
It will take a 70 to 79 year old male almost 4 minutes longer to walk kms than a 20 to 29 year old male.
How many steps is 4 kms?
How many steps you take in a 4 km walk depends on how tall you are and how long your stride is. It varies from person to person.
Your age and gender are also factors.
However, most people have a stride length between 2.1 and 2.5 feet. Females generally have a shorter stride than males.
There are over 13,000 feet in 4 kms. Therefore, on average, there are between 5,200 to 6,190 steps per 4 kms.
The average child will take 6,500 steps to walk 4 kms.
The faster you walk, the longer your stride will be, which means you’ll take fewer steps to walk 4 kms.
How many calories is burned during a 4 km walk?
The amount of calories burned during a 4 km walk will vary based on a person’s weight, length of stride, walking time, terrain.
The average person will burn around 4 calories per minute or 240 calories per hour at a normal walking pace.
If you are a 50 year old female that takes 50 minutes to walk 4 kms, you will burn close to 200 calories during that 4 km walk.
But keep in mind that everyone is different in weight and walking speed, so the amount of calories burned will vary.
According to healthline.com:
- Average 130 pound person who walks at a speed of 3 mph will burn 195 cal/hr.
- Average 155 pound person who walks at a speed of 2.5 mph will burn 211 cal/hr
- Average 180 pound person who walks at 3.5 mph will burn 311 cal/hr
- Average 205 pound person who walks at 3 mph will burn 307 cal/hr
You can use this tool to calculate how many calories you will burn during your walk.
How can I improve walking times?
The more you walk, you will gain more stamina and build strength.
This means that you won’t become as winded or tired over longer distances, and your muscles will be prepared for lengthy walks, all of which increases your walking speed.
To further engage your muscles, remember to engage your core as you walk. This strengthens your muscles and can help you maintain a better posture.
A good posture, along with keeping your head up and your eyes forward, can help to increase your walking speed.
- Relax your shoulders but keep your arms engaged.
- Bend your arms slightly at the elbows.
- Letting your arms swing gently can increase your momentum and help you pick up the pace.
- As you walk, don’t focus on taking longer strides. Instead, let your body move into a natural rhythm.
- You can instead focus on pushing off the toes of your back foot to propel yourself forward more.
Basically, the more experience you have walking, your walking times will naturally improve.
The following video includes more tips to help increase walking speed.
What is the average time to run 4 kms?
Of course, the average person can run 4 kms much faster than walking 4 kms.
On average, it will take between 25 to 30 minutes to run 4 kms.
An experienced runner might only take 12 minutes to run 4 kms while a beginner might take 40 minutes.