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How Far Can a Healthy Person Walk With No Training?


Updated July 08, 2012



Wendy Bumgardner © 2011
Question: How Far Can a Healthy Person Walk With No Training?
Answer: Five to seven miles is do-able walking distance for a healthy person without diabetes, heart disease, or orthopedic problems. I have often invited untrained friends and family out to enjoy a 10 kilometer (6.2 mile) volkssport walking event and all have survived with no ill effects, some rare people have developed blisters. That is about 2 hours of walking. I do not recommend walking for 2 hours as a starting place for regular walking exercise, I am simply saying that's how far a healthy person COULD walk without training.

Beginners Walking Schedule

It is wise to start with a 15 or 30 minute walk each day and build up from there, adding 5 to 10 minutes to the walking session time per week. If walking 30 minutes is no strain on you at all, you can increase your longest walk of the week to an hour and continue to build up your walking time from there by adding 15-30 minutes more each week.
Beginner's Walking Schedule

How Far is Too Far Without Training?

Most people whose feet are not prepared by toughening up on previous walks will have blisters by 10 or 12 miles. Going past 6 miles should be done by steadily increasing the longest mileage by 1 mile a week or 2 miles every 2 weeks. An untrained person should not enter a half-marathon or marathon unless they begin to train seriously 3 months in advance for a half-marathon and 9 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

Pace and Distance Calculator
How Far is That? Miles to Kilometers Chart
How Far is That? Kilometers to Miles Chart

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