{"id":10588,"date":"2023-02-21T21:24:21","date_gmt":"2023-02-21T21:24:21","guid":{"rendered":"https:\/\/www.runwithcaroline.com\/?p=10588"},"modified":"2023-03-21T18:47:02","modified_gmt":"2023-03-21T18:47:02","slug":"walking-10-miles-a-day","status":"publish","type":"post","link":"https:\/\/www.runwithcaroline.com\/walking-10-miles-a-day\/","title":{"rendered":"Walking 10 miles a day: Is it good for weight loss?"},"content":{"rendered":"<style>img#mv-trellis-img-1::before{padding-top:192.1200750469%; }img#mv-trellis-img-1{display:block;}img#mv-trellis-img-2::before{padding-top:149.92679355783%; }img#mv-trellis-img-2{display:block;}img#mv-trellis-img-3::before{padding-top:149.92679355783%; }img#mv-trellis-img-3{display:block;}img#mv-trellis-img-4::before{padding-top:149.92679355783%; }img#mv-trellis-img-4{display:block;}<\/style>\n<p>Walking 10 miles a day is an admirable goal if you&rsquo;re looking to lose weight.<\/p>\n\n\n\n<p>Many people choose to walk every day to support their weight loss goals.<\/p>\n\n\n\n<p>Even by adding 30 minutes of walking each day into your routine, you&rsquo;ll be taking the necessary steps to improve your physical and mental wellbeing. <\/p>\n\n\n\n<p>Combined with a healthy, balanced diet, walking every day is a powerful way to shed the pounds. <\/p>\n\n\n\n<p>But how much weight can you lose by walking 10 miles a day, and how many calories can you expect to burn?<\/p>\n\n\n\n<p>In this guide we&rsquo;ll explore:<\/p>\n\n\n\n<ul>\n<li>How far is 10 miles?<\/li>\n\n\n\n<li>Is walking 10 miles a day good for you?<\/li>\n\n\n\n<li>Why walk 10 miles a day?<\/li>\n\n\n\n<li>How long does it take to walk 10 miles?<\/li>\n\n\n\n<li>How much weight can you lose by walking 10 miles a day?<\/li>\n\n\n\n<li>How many calories does walking 10 miles a day burn?<\/li>\n\n\n\n<li>Risks of walking 10 miles a day<\/li>\n\n\n\n<li>Tips for walking 10 miles a day<\/li>\n<\/ul>\n\n\n\n<p>Ready?<\/p>\n\n\n\n<p>Let&rsquo;s get started!<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"533\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-10-miles-a-day-533x1024.png\" alt=\"walking 10 miles a day\" class=\"wp-image-10593\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-10-miles-a-day-533x1024.png 533w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-10-miles-a-day-156x300.png 156w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-10-miles-a-day-768x1475.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-10-miles-a-day-500x960.png 500w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-10-miles-a-day-625x1200.png 625w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-10-miles-a-day-150x288.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-10-miles-a-day.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"eager\" decoding=\"async\" width=\"533\" height=\"1024\" src=\"data:image\/svg+xml,%3Csvg%20xmlns='http:\/\/www.w3.org\/2000\/svg'%20viewBox='0%200%20533%201024'%3E%3Crect%20width='533'%20height='1024'%20style='fill:%23e3e3e3'\/%3E%3C\/svg%3E\" alt=\"walking 10 miles a day\" class=\"wp-image-10593 eager-load\" title=\"\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-10-miles-a-day.png\" id=\"mv-trellis-img-1\" data-src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-10-miles-a-day-533x1024.png.webp\" data-srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-10-miles-a-day-533x1024.png.webp 533w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-10-miles-a-day-156x300.png.webp 156w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-10-miles-a-day-768x1475.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-10-miles-a-day-500x960.png.webp 500w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-10-miles-a-day-625x1200.png.webp 625w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-10-miles-a-day-150x288.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-10-miles-a-day.png.webp 1000w\" data-svg=\"1\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>How far is 10 miles?<\/strong><\/h2>\n\n\n\n<p>10 miles in kilometres is 16.09 km.<\/p>\n\n\n\n<p>This is equivalent to roughly 22,258 steps when walking and 16,720 steps when running.&nbsp;<\/p>\n\n\n\n<p>Many runners view a 10-mile run as a way to prepare and train for a longer distance event like the half marathon (13.1 miles) and marathon (26.2 miles).<\/p>\n\n\n\n<p>A 10-miler is a good distance to aim for in a reasonable amount of time.&nbsp;<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/walking-3-miles-a-day\/\" data-type=\"post\" data-id=\"10411\">Walking 3 miles a day: 5 surprising benefits<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Is walking 10 miles a day good for you?<\/strong><\/h2>\n\n\n\n<p>It&rsquo;s no surprise that walking has many benefits for your physical and mental health.<\/p>\n\n\n\n<p>By walking 10 miles a day &ndash; or any distance for that matter &ndash; you will see many of these benefits.<\/p>\n\n\n\n<p>Walking every day helps you to:<\/p>\n\n\n\n<ul>\n<li>Improve your cardiovascular fitness<\/li>\n\n\n\n<li>Lose weight and burn calories<\/li>\n\n\n\n<li>Decrease your BMI<\/li>\n\n\n\n<li>Lower your blood pressure<\/li>\n\n\n\n<li>Improve cholesterol levels<\/li>\n\n\n\n<li>Maintain your bone density<\/li>\n\n\n\n<li>Reduce symptoms of anxiety and depression<\/li>\n\n\n\n<li>Reduce the risk of certain diseases like diabetes and some cancers&nbsp;<\/li>\n\n\n\n<li>Boost your energy levels<\/li>\n<\/ul>\n\n\n\n<p>Various studies have shown the benefits of walking for your heart health.<\/p>\n\n\n\n<p>According to the <a href=\"https:\/\/walking.heartfoundation.org.au\/benefits-of-walking\" target=\"_blank\" rel=\"noopener\">Heart Foundation<\/a>, walking for an average of 30 minutes or more a day can lower the risk of heart disease.<\/p>\n\n\n\n<p>It can also reduce the risk of stroke by 35% and type 2 diabetes by 40%.&nbsp;<\/p>\n\n\n\n<p>Walking in the morning also has benefits for your body&rsquo;s natural circadian rhythm (your body&rsquo;s internal clock).&nbsp;<\/p>\n\n\n\n<p>The <a href=\"https:\/\/www.sleepfoundation.org\/physical-activity\/best-time-of-day-to-exercise-for-sleep#:~:text=Exercise%20and%20the%20Circadian%20Rhythm,and%20shifts%20the%20circadian%20rhythm\" target=\"_blank\" rel=\"noopener\">Sleep Foundation<\/a> points out that aerobic exercise like walking or running in the morning have added benefits of exposure to sunlight.<\/p>\n\n\n\n<p>This helps to entrain your circadian rhythm and makes it easier to fall asleep early.&nbsp;<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/walking-one-hour-a-day\/\" data-type=\"post\" data-id=\"10335\">Walking one hour a day: Benefits + expected results<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-10-miles-a-day-2-683x1024.png\" alt=\"walking 10 miles a day\" class=\"wp-image-10595\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-10-miles-a-day-2-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-10-miles-a-day-2-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-10-miles-a-day-2-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-10-miles-a-day-2-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-10-miles-a-day-2-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-10-miles-a-day-2-800x1200.png 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-10-miles-a-day-2-150x225.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-10-miles-a-day-2.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-10-miles-a-day-2-683x1024.png.webp\" alt=\"walking 10 miles a day\" class=\"wp-image-10595 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-10-miles-a-day-2-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-10-miles-a-day-2-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-10-miles-a-day-2-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-10-miles-a-day-2-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-10-miles-a-day-2-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-10-miles-a-day-2-800x1200.png.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-10-miles-a-day-2-150x225.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-10-miles-a-day-2.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-10-miles-a-day-2.png\" id=\"mv-trellis-img-2\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/walking-4-miles-a-day\/\" data-type=\"post\" data-id=\"10816\">Walking 4 miles a day: Is it good for weight loss?<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Why walk 10 miles a day?<\/strong><\/h2>\n\n\n\n<p>Depending on your fitness levels and lifestyle, walking 10 miles a day may or may not be an desirable, achievable or realistic goal for you.<\/p>\n\n\n\n<p>A good base level of fitness is needed in order to walk what effectively is 3 miles short of a half marathon.&nbsp;<\/p>\n\n\n\n<p>Here are some reasons why you may choose to walk 10 miles a day:<\/p>\n\n\n\n<p><strong>#1 You&rsquo;re training for a long race<\/strong><\/p>\n\n\n\n<p>There are many walking and hiking events which require you to walk 10 or more miles a day.<\/p>\n\n\n\n<p>The <a href=\"https:\/\/www.threepeakschallenge.uk\/\" target=\"_blank\" rel=\"noopener\">Three Peaks Challenge<\/a> in the United Kingdom, for example, involves you walking a total distance of 23 miles (37 kilometres) within 24 hours.<\/p>\n\n\n\n<p>Many people also choose to walk half marathon and marathon distances for charity.&nbsp;<\/p>\n\n\n\n<p><strong>#2 You&rsquo;re taking your dog for a long walk<\/strong><\/p>\n\n\n\n<p>Some dog breeds like Huskies and Border Collies require a lot of exercise.<\/p>\n\n\n\n<p>In fact, the average dog can walk 10 miles a day!<\/p>\n\n\n\n<p>But not every dog is the same. There are a lot of factors that determine whether or not your dog can walk 10 miles a day.<\/p>\n\n\n\n<p>Just like humans, dogs have different stamina and fitness levels depending on the breed, age and health of the dog.&nbsp;<\/p>\n\n\n\n<p><strong>#3 You&rsquo;re planning a hike<\/strong><\/p>\n\n\n\n<p>If you&rsquo;re a keen hiker then you may be planning to walk 10 or more miles in a single sitting.&nbsp;<\/p>\n\n\n\n<p>The average person can walk between 8 to 15 miles per day.<\/p>\n\n\n\n<p>At a pace of 2mph, you can comfortably walk 10 miles in a day.&nbsp;<\/p>\n\n\n\n<p><strong>#4 You&rsquo;re planning a walking tour<\/strong><\/p>\n\n\n\n<p>Planning a trip to your favourite city or countryside locale?<\/p>\n\n\n\n<p>Then walking 10 miles a day (albeit with rest breaks) is not entirely unheard of if you love to sight see and explore what a city or country has to offer. <\/p>\n\n\n\n<p>Many major cities in the US and worldwide offer self-guided and free and paid-for group walking tours. <\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/walking-a-mile-a-day\/\" data-type=\"post\" data-id=\"9812\">Walking a mile a day: Benefits + 7 tips to get you started<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>How long does it take you to walk 10 miles?<\/strong><\/h2>\n\n\n\n<p>How long it takes you to walk 10 miles will depend on a variety of factors including your walking speed and the terrain you plan to walk on.&nbsp;<\/p>\n\n\n\n<p>Even your age and gender will determine how fast you can walk 10 miles.<\/p>\n\n\n\n<p>Typically we see the following walking speeds:<\/p>\n\n\n\n<ul>\n<li>A<strong> walking pace on flat terrain <\/strong>is 15 minutes per mile \/ 4 miles per hour.<\/li>\n\n\n\n<li>A <strong>fast to brisk walking pace on flat terrain<\/strong> is 12 minutes per mile \/ 5 miles per hour.&nbsp;<\/li>\n\n\n\n<li>A<strong> walking pace on uneven terrain<\/strong> is 20 minutes per mile \/ 3 miles per hour.&nbsp;<\/li>\n<\/ul>\n\n\n\n<p>Here is a breakdown of expected finish times by walking speed:<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Expected finish time<\/strong><\/td><td><strong>Pace per mile (minutes)<\/strong><\/td><td><strong>Pace per mile (mph)<\/strong><\/td><\/tr><tr><td>2 hours<\/td><td>12.00<\/td><td>5 miles per hour<\/td><\/tr><tr><td>2.5 hours<\/td><td>15.00<\/td><td>4 miles per hour<\/td><\/tr><tr><td>3 hours<\/td><td>18.00<\/td><td>3 miles per hour&nbsp;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/do-you-burn-more-calories-on-your-period\/\" data-type=\"post\" data-id=\"9384\">Do you burn more calories on your period? Your common questions answered<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-10-miles-a-day-3-683x1024.png\" alt=\"walking 10 miles a day\" class=\"wp-image-10596\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-10-miles-a-day-3-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-10-miles-a-day-3-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-10-miles-a-day-3-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-10-miles-a-day-3-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-10-miles-a-day-3-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-10-miles-a-day-3-800x1200.png 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-10-miles-a-day-3-150x225.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-10-miles-a-day-3.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-10-miles-a-day-3-683x1024.png.webp\" alt=\"walking 10 miles a day\" class=\"wp-image-10596 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-10-miles-a-day-3-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-10-miles-a-day-3-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-10-miles-a-day-3-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-10-miles-a-day-3-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-10-miles-a-day-3-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-10-miles-a-day-3-800x1200.png.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-10-miles-a-day-3-150x225.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-10-miles-a-day-3.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-10-miles-a-day-3.png\" id=\"mv-trellis-img-3\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/lose-30-pounds-in-30-days\/\" data-type=\"post\" data-id=\"10952\">Is it safe to lose 30 pounds in 30 days? Your questions answered<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>How much weight can you lose by walking 10 miles a day?<\/strong><\/h2>\n\n\n\n<p>Many people opt to walk every day to support their <a href=\"https:\/\/www.runwithcaroline.com\/running-for-weight-loss\/\" data-type=\"post\" data-id=\"2828\">weight loss<\/a> goals.<\/p>\n\n\n\n<p>According to the <a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/weight-loss\/in-depth\/calories\/art-20048065#:~:text=And%20if%20you%20eat%20fewer,losing%201%20pound%20a%20week.\" target=\"_blank\" rel=\"noopener\">Mayo Clinic<\/a>, research tells us that about 3,500 calories equates to about 1 pound of fat.<\/p>\n\n\n\n<p>So if you burn 500 calories per day, you may be able to lose around 1 pound per week.<\/p>\n\n\n\n<p>However, the amount of weight you are able to lose will depend on a number of factors, including your gender, activity levels and body type.&nbsp;<\/p>\n\n\n\n<p>By walking 10 miles a day, you can expect to burn between 700 &ndash; 1,200 calories per day, which far surpasses the 500 calorie per day goal.<\/p>\n\n\n\n<p>More importantly, however, is how you combine exercise with a healthy, balanced diet.&nbsp;<\/p>\n\n\n\n<p>To really succeed with your weight loss goals, it&rsquo;s important you eat healthy wholefoods as part of your diet and focus on portion control.&nbsp;<\/p>\n\n\n\n<p>Avoid sugary, highly processed foods and aim to drink enough water.&nbsp;<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/how-many-miles-should-i-run-a-day\/\" data-type=\"post\" data-id=\"10232\">How many miles should I run a day? Benefits + risks of running every day<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>How many calories does walking 10 miles a day burn?<\/strong><\/h2>\n\n\n\n<p>The number of calories you are able to burn during a 10 mile walk will depend on your walking speed and your body weight.&nbsp;<\/p>\n\n\n\n<p>Although it is thought that your walking speed matters less when it comes to total number of calories burned.&nbsp;<\/p>\n\n\n\n<p>The heavier you weigh, the more calories you can expect to burn.<\/p>\n\n\n\n<p>As we explained above, general guidelines tell us that you can expect to burn between 700 &ndash; 1,200 calories by walking 10 miles a day at an average walking speed of 4 mph.&nbsp;<\/p>\n\n\n\n<p>Here&rsquo;s a breakdown of calories burned by body weight per hour of walking.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Walking speed<\/strong><\/td><td><strong>135 lbs \/ 61.2 kg<\/strong><\/td><td><strong>155 lbs \/ 70.3 kg<\/strong><\/td><td><strong>185 lbs \/ 83.9 kg<\/strong><\/td><td><strong>Total calories burned over 10 miles<\/strong><\/td><\/tr><tr><td>Casual pace (2 mph)<\/td><td>122<\/td><td>140<\/td><td>167<\/td><td>610 &ndash; 835<\/td><\/tr><tr><td>Moderate pace (3 mph)<\/td><td>202<\/td><td>232<\/td><td>276<\/td><td>673 &ndash; 919<\/td><\/tr><tr><td>Brisk pace (3.5 mph)<\/td><td>232<\/td><td>267<\/td><td>318<\/td><td>662 &ndash; 908<\/td><\/tr><tr><td>Very brisk pace (4 mph)<\/td><td>306<\/td><td>351<\/td><td>419<\/td><td>765 &ndash; 1,047<\/td><\/tr><tr><td>Fast pace (5 mph)<\/td><td>551<\/td><td>632<\/td><td>755<\/td><td>1,102 &ndash; 1,510<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/running-for-weight-loss\/\" data-type=\"post\" data-id=\"2828\">Running for weight loss: The most effective running workouts to help you lose weight <\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-10-miles-a-day-4-683x1024.png\" alt=\"walking 10 miles a day\" class=\"wp-image-10597\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-10-miles-a-day-4-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-10-miles-a-day-4-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-10-miles-a-day-4-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-10-miles-a-day-4-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-10-miles-a-day-4-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-10-miles-a-day-4-800x1200.png 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-10-miles-a-day-4-150x225.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-10-miles-a-day-4.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-10-miles-a-day-4-683x1024.png.webp\" alt=\"walking 10 miles a day\" class=\"wp-image-10597 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-10-miles-a-day-4-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-10-miles-a-day-4-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-10-miles-a-day-4-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-10-miles-a-day-4-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-10-miles-a-day-4-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-10-miles-a-day-4-800x1200.png.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-10-miles-a-day-4-150x225.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-10-miles-a-day-4.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/walking-10-miles-a-day-4.png\" id=\"mv-trellis-img-4\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Risks of walking 10 miles a day<\/strong><\/h2>\n\n\n\n<p>Whilst walking 10 miles a day is an admirable goal and has many benefits, there are some downsides that you need to be aware of.<\/p>\n\n\n\n<p><strong>#1 Walking does not increase muscle mass and bone density effectively<\/strong><\/p>\n\n\n\n<p>Walking does not stimulate the body as much as other forms of exercise like running and cycling.<\/p>\n\n\n\n<p>Experts agree you need to be doing more physically demanding forms of exercise in order to see improvements in muscle mass and bone density.&nbsp;<\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/strength-training-workouts-for-runners\/\" data-type=\"post\" data-id=\"4230\">Strength training<\/a> and weight training are both excellent forms of exercise to help improve muscle and bone strength.<\/p>\n\n\n\n<p>So if building muscle and bone strength is your goal, then you may want to consider a strength training plan on top of your walking routine.&nbsp;<\/p>\n\n\n\n<p><strong>#2 Walking lacks intensity<\/strong><\/p>\n\n\n\n<p>So we know that walking is a great form of low impact exercise.<\/p>\n\n\n\n<p>And it&rsquo;s much better than just sitting on the couch!<\/p>\n\n\n\n<p>However, if you want to see greater improvements in your aerobic fitness and strength, you need to experiment with different forms of exercise such as running and <a href=\"https:\/\/www.runwithcaroline.com\/strength-training-for-runners-2\/\" data-type=\"post\" data-id=\"2692\">strength training<\/a>.<\/p>\n\n\n\n<p>Walking can often lead to a plateau in fitness levels, so if you&rsquo;re finding you can&rsquo;t quite reach the next level, then consider mixing up your training routine.&nbsp;<\/p>\n\n\n\n<p><strong>#3 Walking takes time<\/strong><\/p>\n\n\n\n<p>We can all agree that walking is a great way to get outdoors more and many people are increasingly seeing it as a way to mindfulness.<\/p>\n\n\n\n<p>If you have a <a href=\"https:\/\/www.runwithcaroline.com\/how-to-fit-a-run-into-a-busy-schedule\/\" data-type=\"post\" data-id=\"2474\">busy schedule<\/a> though, walking for hours at a time is not realistic.&nbsp;<\/p>\n\n\n\n<p>There are other quicker ways to get your daily dose of fitness.&nbsp;<\/p>\n\n\n\n<p>If you&rsquo;re short on time, why not try a 30-minute HIIT workout or a 5k run?<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/does-running-build-leg-muscle\/\" data-type=\"post\" data-id=\"10306\">Does running build leg muscle? 4 leg workouts for runners<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Tips for walking 10 miles a day<\/strong><\/h2>\n\n\n\n<p>If you&rsquo;re thinking that a 10-miler is for you, then here are a few tips to make your walk a success.<\/p>\n\n\n\n<p><strong>#1 Take recovery seriously<\/strong><\/p>\n\n\n\n<p>Walking 10 miles a day is no easy feat. <\/p>\n\n\n\n<p>Your muscles will likely feel sore in the days afterwards, especially if you&rsquo;re not used to walking these types of distances on a daily basis.<\/p>\n\n\n\n<p>Make sure you listen to your body &ndash; a niggle or strain can quickly turn into an injury if you don&rsquo;t take care of your body properly.<\/p>\n\n\n\n<p>You may benefit from a regular <a href=\"https:\/\/www.runwithcaroline.com\/benefits-of-foam-rolling\/\" data-type=\"post\" data-id=\"3327\">foam rolling<\/a> and stretching routine to make your recovery smoother. <\/p>\n\n\n\n<p><strong>#2 Wear the right walking shoes<\/strong><\/p>\n\n\n\n<p>As with running, you need to wear the right type of walking shoe.<\/p>\n\n\n\n<p>If you&rsquo;re planning to walk on flat terrain, then wearing your <a href=\"https:\/\/www.runwithcaroline.com\/how-to-choose-the-best-running-shoes-for-beginners\/\" data-type=\"post\" data-id=\"4195\">running shoes<\/a> will probably suffice.<\/p>\n\n\n\n<p>It is recommended you invest in a pair of hiking shoes if you&rsquo;re planning to walk on uneven terrains like hills and mountains. <\/p>\n\n\n\n<p>A pair of hiking shoes will ensure your feet are protected and supported on the hike.<\/p>\n\n\n\n<p><strong>#3 Eat a healthy, balanced diet<\/strong><\/p>\n\n\n\n<p>As we have mentioned throughout this guide, it&rsquo;s important to follow a healthy, balanced diet not only to support your weight loss goals, but to enhance recovery following a long walk. <\/p>\n\n\n\n<p>Think of your body as an engine &ndash; it needs the proper fuel in the form of food and drink in order to perform as effectively as possible.<\/p>\n\n\n\n<p>Focus on eating plenty of fruits and veggies and unprocessed, wholefoods.<\/p>\n\n\n\n<p>You&rsquo;ll also want to ensure you drink enough water to prevent dehydration.<\/p>\n\n\n\n<p><strong>#4 Have a good sleep routine<\/strong><\/p>\n\n\n\n<p>10 miles a day is a lot on the body, so you&rsquo;ll want to ensure you&rsquo;re giving your body enough rest in between walks by getting enough sleep.<\/p>\n\n\n\n<p>Aim to get at least 7 to 8 hours of quality sleep per night. <\/p>\n\n\n\n<p><strong>#5 Join a walking group<\/strong><\/p>\n\n\n\n<p>If you enjoy walking every day and want to make it a concrete habit, then why not consider joining your local walking group.<\/p>\n\n\n\n<p>Not only will you be able to walk new and interesting routes, you will form a social network in the process!<\/p>\n\n\n\n<p><strong>#6 Be prepared<\/strong><\/p>\n\n\n\n<p>Lastly, and most importantly, be prepared before and during your walk. <\/p>\n\n\n\n<p>Here are a few safety tips:<\/p>\n\n\n\n<ul>\n<li>Always tell a family member or friend where you plan to walk in case you need help or get into trouble.<\/li>\n\n\n\n<li>Take a mobile phone with you as a means of communication with you on your walk, especially if you&rsquo;re walking alone.<\/li>\n\n\n\n<li>Take a portable charger with you in case your mobile phone loses charge. <\/li>\n\n\n\n<li>Take a physical map with you if you&rsquo;re planning on hiking in a remote area or an area that you&rsquo;re unfamiliar with.<\/li>\n\n\n\n<li>Download the <a href=\"http:\/\/www.what3words.com\" target=\"_blank\" rel=\"noopener\">What 3 Words<\/a> app to share your location with others. It also helps emergency services to know exactly where you are in case of emergency.<\/li>\n<\/ul>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/8-safety-tips-for-running-in-the-dark\/\" data-type=\"post\" data-id=\"246\">9 safety tips for running at night<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Walking 10 miles a day is an admirable goal if you&rsquo;re looking to lose weight. Many people choose to walk every day to support their weight loss goals. Even by adding 30 minutes of walking each day into your routine, you&rsquo;ll be taking the necessary steps to improve your physical and mental wellbeing. Combined with &hellip;<\/p>\n","protected":false},"author":1,"featured_media":10592,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","disable-in-feed":false,"article-schema-type":"","disable-critical-css":false},"categories":[302],"tags":[106,282],"mv":{"thumbnail_id":10592,"thumbnail_uri":"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/blog-post-94-300x300.png"},"_links":{"self":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/10588"}],"collection":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/comments?post=10588"}],"version-history":[{"count":17,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/10588\/revisions"}],"predecessor-version":[{"id":11007,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/10588\/revisions\/11007"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media\/10592"}],"wp:attachment":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media?parent=10588"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/categories?post=10588"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/tags?post=10588"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}