{"id":8958,"date":"2022-09-22T11:47:46","date_gmt":"2022-09-22T10:47:46","guid":{"rendered":"https:\/\/www.runwithcaroline.com\/?p=8958"},"modified":"2023-02-21T21:37:19","modified_gmt":"2023-02-21T21:37:19","slug":"walking-2-miles-a-day","status":"publish","type":"post","link":"https:\/\/www.runwithcaroline.com\/walking-2-miles-a-day\/","title":{"rendered":"Walking 2 miles a day: 12 benefits + how to start"},"content":{"rendered":"<style>img#mv-trellis-img-1::before{padding-top:239.81264637002%; }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 is one of the best and most accessible ways to get active.&nbsp;<\/p>\n\n\n\n<p>Not only is it free, but it offers a range of health benefits from improving your overall fitness to helping you lose weight and burn calories. <\/p>\n\n\n\n<p>Whether you&rsquo;re walking to improve your health or to return to physical activity following an injury, walking 2 miles a day is a great way to build up your fitness and activity levels.&nbsp;<\/p>\n\n\n\n<p>So what exactly are the benefits of walking 2 miles a day, and what is the best way to get started?<\/p>\n\n\n\n<p>In this guide we&rsquo;ll explore:<\/p>\n\n\n\n<ul>\n<li>Why walk 2 miles a day?<\/li>\n\n\n\n<li>What are the benefits of walking 2 miles a day?<\/li>\n\n\n\n<li>How much weight can you lose by walking 2 miles a day?<\/li>\n\n\n\n<li>Walking 2 miles a day Q&amp;A<\/li>\n\n\n\n<li>How to start walking 2 miles a day<\/li>\n<\/ul>\n\n\n\n<p>Ready?<\/p>\n\n\n\n<p>Let&rsquo;s go!<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"427\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/walking-2-miles-a-day-100-427x1024.png\" alt=\"walking 2 miles a day\" class=\"wp-image-9631\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/walking-2-miles-a-day-100-427x1024.png 427w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/walking-2-miles-a-day-100-125x300.png 125w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/walking-2-miles-a-day-100-768x1843.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/walking-2-miles-a-day-100-400x960.png 400w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/walking-2-miles-a-day-100-450x1080.png 450w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/walking-2-miles-a-day-100-500x1200.png 500w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/walking-2-miles-a-day-100-150x360.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/walking-2-miles-a-day-100.png 800w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"eager\" decoding=\"async\" width=\"427\" height=\"1024\" src=\"data:image\/svg+xml,%3Csvg%20xmlns='http:\/\/www.w3.org\/2000\/svg'%20viewBox='0%200%20427%201024'%3E%3Crect%20width='427'%20height='1024'%20style='fill:%23e3e3e3'\/%3E%3C\/svg%3E\" alt=\"walking 2 miles a day\" class=\"wp-image-9631 eager-load\" title=\"\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/walking-2-miles-a-day-100.png\" id=\"mv-trellis-img-1\" data-src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/walking-2-miles-a-day-100-427x1024.png.webp\" data-srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/walking-2-miles-a-day-100-427x1024.png.webp 427w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/walking-2-miles-a-day-100-125x300.png.webp 125w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/walking-2-miles-a-day-100-768x1843.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/walking-2-miles-a-day-100-400x960.png.webp 400w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/walking-2-miles-a-day-100-450x1080.png.webp 450w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/walking-2-miles-a-day-100-500x1200.png.webp 500w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/walking-2-miles-a-day-100-150x360.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/walking-2-miles-a-day-100.png.webp 800w\" data-svg=\"1\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Why walk 2 miles a day?<\/strong><\/h2>\n\n\n\n<p>There are many health benefits associated with walking, and by walking 2 miles a day you&rsquo;ll be safe in the knowledge that you&rsquo;re investing in your health.<\/p>\n\n\n\n<p>Many people enjoy walking as a leisurely activity, but some people opt to walk if they are returning to running following an injury, or they are taking a break from running.<\/p>\n\n\n\n<p>Whatever your reasons for walking 2 miles a day, make sure they align with your goals.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/running-5-miles-a-day\/\" data-type=\"post\" data-id=\"8438\">Walking 5 miles a day: Pros and cons + how to start<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>12 benefits of walking 2 miles a day<\/strong><\/h2>\n\n\n\n<p>There are many physical and mental benefits of walking 2 miles a day.<\/p>\n\n\n\n<p>According to a <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4453623\/\" target=\"_blank\" rel=\"noopener\">2015 study<\/a>, walking groups are effective and safe and have a wide range of health benefits.&nbsp;<\/p>\n\n\n\n<p>Participants involved in various studies reported significant reductions in blood pressure, resting heart rate, body mass index, body fat, total cholesterol and an increase in VO2 Max.&nbsp;<\/p>\n\n\n\n<p>The study concludes that walking is a great supplementary form of exercise to other healthcare or as a proactive health-promoting activity.&nbsp;<\/p>\n\n\n\n<p>Here are 12 benefits of walking 2 miles a day:<\/p>\n\n\n\n<ol>\n<li>Helps you stay healthy<\/li>\n\n\n\n<li>Boosts your mood<\/li>\n\n\n\n<li>Helps you sleep better<\/li>\n\n\n\n<li>Strengthens your bones, muscles and joints<\/li>\n\n\n\n<li>Improves your cardiovascular fitness<\/li>\n\n\n\n<li>Helps you lose weight<\/li>\n\n\n\n<li>Offers a free way to get fit<\/li>\n\n\n\n<li>Allows you to get outdoors more<\/li>\n\n\n\n<li>Offers a low impact alternative to running<\/li>\n\n\n\n<li>Slows down mental decline<\/li>\n\n\n\n<li>Improves your energy levels<\/li>\n\n\n\n<li>Increases your endurance<\/li>\n<\/ol>\n\n\n\n<p><strong>#1 Helps you stay healthy<\/strong><\/p>\n\n\n\n<p>Exercise like walking helps you to stay healthy by reducing the risk of diseases like heart disease, obesity, hypertension, diabetes and certain cancers.&nbsp;<\/p>\n\n\n\n<p><strong>#2 Boosts your mood<\/strong><\/p>\n\n\n\n<p>Walking is one of the best ways to zone out and take yourself away from the stresses of modern life.<\/p>\n\n\n\n<p>It has shown to produce exercise-induced endorphins with give you that &lsquo;feel good&rsquo; feeling like you experience on a run.&nbsp;<\/p>\n\n\n\n<p>Studies have also shown that walking helps to ease symptoms of depression and anxiety.<\/p>\n\n\n\n<p><strong>#3 Helps you sleep better<\/strong><\/p>\n\n\n\n<p>Adding exercise into your daily routine &ndash; whether that be walking, running or cycling &ndash; has been shown to help you sleep better.&nbsp;<\/p>\n\n\n\n<p>According to the <a href=\"https:\/\/www.sleepfoundation.org\/physical-activity\/exercise-and-sleep\" target=\"_blank\" rel=\"noopener\">Sleep Foundation<\/a>, moderate to vigorous exercise can increase sleep quality for adults by reducing sleep onset &ndash; or the time it takes to fall asleep.<\/p>\n\n\n\n<p>Exercise can also help alleviate daytime sleepiness and, for some people, reduce the need for sleep medications.&nbsp;<\/p>\n\n\n\n<p><strong>#4 Strengthens your bones, muscles and joints<\/strong><\/p>\n\n\n\n<p>Walking is a load-bearing activity so your bones, muscles and joints become stronger every time you take a step forward.&nbsp;<\/p>\n\n\n\n<p>Bone health is important when warding off diseases like osteoarthritis. Strong muscles and joints also help to prevent common running injuries.&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<p><strong>#5 Improves your cardiovascular fitness<\/strong><\/p>\n\n\n\n<p>Cardiovascular fitness is a key component of physical fitness.&nbsp;<\/p>\n\n\n\n<p>Sustained physical activity like walking and running improves your cardiovascular fitness, that is your ability to deliver oxygen to your working muscles.<\/p>\n\n\n\n<p>As your aerobic capacity increases through regular walking, this has positive direct and indirect impacts on muscular endurance, strength and flexibility.&nbsp;<\/p>\n\n\n\n<p><strong>#6 Helps you lose weight<\/strong><\/p>\n\n\n\n<p>Walking regularly helps you to maintain a healthy weight, helps you lose weight, and burns calories.&nbsp;<\/p>\n\n\n\n<p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4453623\/\" target=\"_blank\" rel=\"noopener\">Studies<\/a> have also shown that walking groups help to lower your body mass index and decrease body fat.&nbsp;<\/p>\n\n\n\n<p><strong>#7 Offers a free way to get fit<\/strong><\/p>\n\n\n\n<p>As the old saying goes &ndash; the best things in life are free.&nbsp;<\/p>\n\n\n\n<p>Forget about expensive gym memberships or the latest fitness craze, walking offers a simple and inexpensive way to get fit and get outdoors more.<\/p>\n\n\n\n<p><strong>#8 Allows you to get outdoors more<\/strong><\/p>\n\n\n\n<p>As one of the best ways to experience what the great outdoors has to offer, walking is enjoyed by many across the land who want to get their fresh air fix.&nbsp;<\/p>\n\n\n\n<p>Walking is also seen as a green and environmentally-friendly way to get about &ndash; even more reason to pick up your walking shoes!<\/p>\n\n\n\n<p><strong>#9 Offers a low impact alternative to running<\/strong><\/p>\n\n\n\n<p>Many people turn to walking if they are returning to running after a long break or injury as it offers a low-impact alternative to running.<\/p>\n\n\n\n<p>The <a href=\"https:\/\/www.runwithcaroline.com\/10-week-couch-to-5k-training-plan\/\" data-type=\"post\" data-id=\"5504\">Couch to 5k training plan<\/a> is so popular because it offers a gentle way to start running by combining periods of walking and running.&nbsp;<\/p>\n\n\n\n<p><strong>#10 Slows down mental decline<\/strong><\/p>\n\n\n\n<p>Walking and running are considered forms of cardiovascular exercise, as such they act as the best ways to slow age-related decline and brain degeneration throughout ageing.&nbsp;<\/p>\n\n\n\n<p>Conditions such as Parkinson&rsquo;s disease, dementia and multiple sclerosis can be slowed down and even reduced by performing regular cardiovascular exercise.<\/p>\n\n\n\n<p><strong>#11 Improves your energy levels<\/strong><\/p>\n\n\n\n<p>Staying active by walking boosts your energy levels, and going out for a morning walk provides you with an energy boost that lasts throughout the day.<\/p>\n\n\n\n<p><strong>#12 Increases your endurance<\/strong><\/p>\n\n\n\n<p>A regular walking habit can do wonders for your endurance and stamina.<\/p>\n\n\n\n<p>Distance walking in particular builds endurance, helps to burn calories, and trains your body physically and mentally to walk for longer.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/does-running-burn-belly-fat\/\" data-type=\"post\" data-id=\"8077\">Does running burn belly fat? 10 effective tips + 3 workouts <\/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\/2022\/09\/walking-2-miles-a-day-2-683x1024.png\" alt=\"walking 2 miles a day\" class=\"wp-image-8961\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/walking-2-miles-a-day-2-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/walking-2-miles-a-day-2-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/walking-2-miles-a-day-2-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/walking-2-miles-a-day-2-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/walking-2-miles-a-day-2-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/walking-2-miles-a-day-2-800x1200.png 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/walking-2-miles-a-day-2-150x225.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/walking-2-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\/2022\/09\/walking-2-miles-a-day-2-683x1024.png.webp\" alt=\"walking 2 miles a day\" class=\"wp-image-8961 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/walking-2-miles-a-day-2-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/walking-2-miles-a-day-2-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/walking-2-miles-a-day-2-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/walking-2-miles-a-day-2-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/walking-2-miles-a-day-2-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/walking-2-miles-a-day-2-800x1200.png.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/walking-2-miles-a-day-2-150x225.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/walking-2-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\/2022\/09\/walking-2-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-10-miles-a-day\/\" data-type=\"post\" data-id=\"10588\">Walking 10 miles a day: Is it good for weight loss?<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>How much weight can you lose by walking 2 miles a day?<\/strong><\/h2>\n\n\n\n<p>You may be wondering: &ldquo;Can I lose weight by walking 2 miles a day?&rdquo;<\/p>\n\n\n\n<p>The good news is that you can lose weight by walking, but not necessarily in the ways you think. <\/p>\n\n\n\n<p>Here are some tips on how to lose weight when walking:<\/p>\n\n\n\n<p><strong>#1 Increase the intensity of your walk<\/strong><\/p>\n\n\n\n<p>The higher the intensity of your workout, the more sweat and calories you&rsquo;ll burn.&nbsp;<\/p>\n\n\n\n<p>If you live near a hilly area, consider walking up hills to increase the intensity of your walk.<\/p>\n\n\n\n<p>Not close to hills or mountains? Then try walking on a <a href=\"https:\/\/www.runwithcaroline.com\/running-on-a-treadmill-guide\/\" data-type=\"post\" data-id=\"8064\">treadmill<\/a> and set it at an incline.&nbsp;<\/p>\n\n\n\n<p><strong>#2 Increase your pace<\/strong><\/p>\n\n\n\n<p>As with the intensity of your walks, the pace also matters when it comes to weight loss.<\/p>\n\n\n\n<p>You burn more calories when your heart beats faster &ndash; also called the &lsquo;fat burning heart rate zone&rsquo;.<\/p>\n\n\n\n<p>When you work out in your &lsquo;fat burning heart rate zone&rsquo; (which is 70% of your maximum heart rate), your body taps into fat stores for energy instead of using basic sugar and carbs. This results in fat loss.<\/p>\n\n\n\n<p>To calculate your fat burning heart rate, you need to first calculate your maximum heart rate which is the maximum number of times your heart should beat during activity.<\/p>\n\n\n\n<p>To work this out, subtract your age from 220.<\/p>\n\n\n\n<p>For example, if you&rsquo;re a 35 year old your maximum heart rate is 220 minus 35 &ndash; which is 185 beats per minute.&nbsp;<\/p>\n\n\n\n<p>To enter the fat burning zone, you want your heart rate to be 70% of 185, which is about 130 beats per minute.&nbsp;<\/p>\n\n\n\n<p>The key takeaway? The optimal heart rate for walking for weight loss is any number over 70%.&nbsp;<\/p>\n\n\n\n<p><strong>#3 Add some weights<\/strong><\/p>\n\n\n\n<p>When you add more resistance to a workout in the form of weights, you have more chance of losing weight and burning more calories.&nbsp;<\/p>\n\n\n\n<p>Consider investing in some ankle or wrist weights, <a href=\"https:\/\/www.runwithcaroline.com\/running-with-a-weight-vest\/\" data-type=\"post\" data-id=\"8879\">a weighted vest<\/a> or a pair of light dumbbells to make your walking that much more demanding.&nbsp;<\/p>\n\n\n\n<p><strong>#4 Eat a balanced diet<\/strong><\/p>\n\n\n\n<p>As the old saying goes, you can&rsquo;t outrun a bad diet.&nbsp;<\/p>\n\n\n\n<p>This is certainly true when it comes to walking and weight loss. Ensure you stick to a healthy, balanced diet and consume the right amounts of foods.&nbsp;<\/p>\n\n\n\n<p>Eating a calorie-restricted diet will help you burn fat. This means shaving off between 15-18% of total recommended daily calories.&nbsp;<\/p>\n\n\n\n<p>For example, if you consume around 2,400 calories a day, a calorie-restricted diet would drop that to between 1,960-2,040 calories per day.<\/p>\n\n\n\n<p>By reducing your calorie intake and combining this with exercise like walking, you will soon see changes.<\/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\/2022\/09\/walking-2-miles-a-day-4-683x1024.png\" alt=\"walking 2 miles a day\" class=\"wp-image-8963\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/walking-2-miles-a-day-4-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/walking-2-miles-a-day-4-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/walking-2-miles-a-day-4-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/walking-2-miles-a-day-4-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/walking-2-miles-a-day-4-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/walking-2-miles-a-day-4-800x1200.png 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/walking-2-miles-a-day-4-150x225.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/walking-2-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\/2022\/09\/walking-2-miles-a-day-4-683x1024.png.webp\" alt=\"walking 2 miles a day\" class=\"wp-image-8963 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/walking-2-miles-a-day-4-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/walking-2-miles-a-day-4-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/walking-2-miles-a-day-4-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/walking-2-miles-a-day-4-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/walking-2-miles-a-day-4-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/walking-2-miles-a-day-4-800x1200.png.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/walking-2-miles-a-day-4-150x225.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/walking-2-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\/2022\/09\/walking-2-miles-a-day-4.png\" id=\"mv-trellis-img-3\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Walking 2 miles a day Q&amp;A<\/strong><\/h2>\n\n\n\n<p><strong>Q: How many steps are there in a mile?<\/strong><\/p>\n\n\n\n<p>A: There are approximately 2,000 steps in a mile.&nbsp;<\/p>\n\n\n\n<p><strong>Q: How long does it take to walk 2 miles?<\/strong><\/p>\n\n\n\n<p>A: On average, it takes 40 minutes to walk 2 miles if you walk at a pace of 3mph.&nbsp;<\/p>\n\n\n\n<p>However, there are many factors that will affect how fast you can walk 2 miles.<\/p>\n\n\n\n<p>Factors such as your age, gender, fitness levels and even the weather and terrain will affect how fast you are able to walk.<\/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\/2022\/09\/walking-2-miles-a-day-3-683x1024.png\" alt=\"walking 2 miles a day\" class=\"wp-image-8962\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/walking-2-miles-a-day-3-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/walking-2-miles-a-day-3-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/walking-2-miles-a-day-3-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/walking-2-miles-a-day-3-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/walking-2-miles-a-day-3-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/walking-2-miles-a-day-3-800x1200.png 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/walking-2-miles-a-day-3-150x225.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/walking-2-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\/2022\/09\/walking-2-miles-a-day-3-683x1024.png.webp\" alt=\"walking 2 miles a day\" class=\"wp-image-8962 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/walking-2-miles-a-day-3-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/walking-2-miles-a-day-3-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/walking-2-miles-a-day-3-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/walking-2-miles-a-day-3-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/walking-2-miles-a-day-3-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/walking-2-miles-a-day-3-800x1200.png.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/walking-2-miles-a-day-3-150x225.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/walking-2-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\/2022\/09\/walking-2-miles-a-day-3.png\" id=\"mv-trellis-img-4\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>How to start walking 2 miles a day<\/strong><\/h2>\n\n\n\n<p>Now you know all about walking 2 miles a day, here are some tips on how to start walking 2 miles a day.<\/p>\n\n\n\n<p><strong>#1 Wear the right gear<\/strong><\/p>\n\n\n\n<p>As with running, wearing the right gear is important to ensure you are comfortable and supported when walking.<\/p>\n\n\n\n<p>Invest in a pair of decent shoes, especially if you plan to walk longer distances. Athletic walking shoes, <a href=\"https:\/\/www.runwithcaroline.com\/how-to-choose-the-best-running-shoes-for-beginners\/\" data-type=\"post\" data-id=\"4195\">running shoes<\/a> or lightweight <a href=\"https:\/\/www.runwithcaroline.com\/brooks-cascadia-13-trail-running-shoe-review\/\" data-type=\"post\" data-id=\"5166\">trail running shoes<\/a> can be worn.&nbsp;<\/p>\n\n\n\n<p>For longer walks, your shoes will need to provide more structure and comfort to reduce tiredness and fatigue in your feet.&nbsp;<\/p>\n\n\n\n<p>You&rsquo;ll also want to invest in some basic athletic gear. Sweat-wicking fabrics like polyester and Merino wool will help you stay dry and cool on your walks.<\/p>\n\n\n\n<p>The weather may change on your walk so it&rsquo;s best to be prepared for all eventualities &ndash; consider packing a waterproof and windproof jacket.&nbsp;<\/p>\n\n\n\n<p>You may also consider wearing a <a href=\"https:\/\/www.runwithcaroline.com\/the-best-running-backpack-for-women\/\" data-type=\"post\" data-id=\"1004\">backpack<\/a> to hold all those extra layers when you&rsquo;re not wearing them.<\/p>\n\n\n\n<p><strong>#2 Pay attention to your walking posture and technique<\/strong><\/p>\n\n\n\n<p>Proper walking posture and technique will help to make your walk more comfortable and ward off any strains and injuries.<\/p>\n\n\n\n<p>As with <a href=\"https:\/\/www.runwithcaroline.com\/head-to-toe-running-form-and-technique\/\" data-type=\"post\" data-id=\"5731\">running form and posture<\/a>, you&rsquo;ll want to walk in a way that places the least amount of stress on your body.<\/p>\n\n\n\n<p>Here are some tips on proper posture when walking:<\/p>\n\n\n\n<ul>\n<li><strong>Don&rsquo;t look down when you walk<\/strong> &ndash; keep your gaze upright.<\/li>\n\n\n\n<li><strong>Don&rsquo;t take very long strides<\/strong> &ndash; overstriding can put pressure on your leg joints.&nbsp;<\/li>\n\n\n\n<li><strong>Don&rsquo;t slouch<\/strong> &ndash; keep your shoulders down and back and keep your spine elongated.&nbsp;<\/li>\n\n\n\n<li><strong>Don&rsquo;t walk in the wrong shoes <\/strong>&ndash; wear shoes that are cushioned so they absorb the shock of your foot hitting the ground.&nbsp;<\/li>\n<\/ul>\n\n\n\n<p><strong>#3 Walk at an easy pace<\/strong><\/p>\n\n\n\n<p>Start your walk at an easy pace for about 5-10 minutes then walk at a pace that brings your heart rate up to 65% of your maximum heart rate.<\/p>\n\n\n\n<p>If you&rsquo;re going for a long distance walk of 5-10+ miles, then pacing is essential to <a href=\"https:\/\/www.runwithcaroline.com\/increase-running-stamina-and-endurance\/\" data-type=\"post\" data-id=\"5267\">build up your endurance and stamina<\/a> slowly.&nbsp;<\/p>\n\n\n\n<p>Big leaps in distance or walking too fast will increase your risk of tiredness, fatigue and injury.<\/p>\n\n\n\n<p><strong>#4 Stay hydrated<\/strong><\/p>\n\n\n\n<p>Make sure you are able to drink whenever you feel thirsty. Take a large bottle of water with you.<\/p>\n\n\n\n<p>You may also consider taking sports energy drinks with you to keep your energy levels high and replace lost fluids.<\/p>\n\n\n\n<p>Energy bars, energy gels, trail mix and fruit are also good snacks to take with you on a long distance walk.&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Walking is one of the best and most accessible ways to get active.&nbsp; Not only is it free, but it offers a range of health benefits from improving your overall fitness to helping you lose weight and burn calories. Whether you&rsquo;re walking to improve your health or to return to physical activity following an injury, &hellip;<\/p>\n","protected":false},"author":1,"featured_media":8964,"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":[53,123,302],"tags":[282],"mv":{"thumbnail_id":8964,"thumbnail_uri":"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/Blog-photos-2022-2-300x300.png"},"_links":{"self":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/8958"}],"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=8958"}],"version-history":[{"count":8,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/8958\/revisions"}],"predecessor-version":[{"id":10619,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/8958\/revisions\/10619"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media\/8964"}],"wp:attachment":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media?parent=8958"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/categories?post=8958"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/tags?post=8958"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}