Walking 22 miles is a substantial physical undertaking, and the time it takes depends heavily on human physiology and environmental factors. For most people, the experience will span a range from approximately 6 to 12 hours. This duration is determined by a combination of pace management, rest periods, and the difficulty of the route. Understanding these variables is necessary to accurately estimate the duration of this long-distance effort.
Calculating the Standard Time for 22 Miles
Estimating the time needed to walk 22 miles begins with the average continuous walking speed of a healthy adult. Most people maintain a comfortable pace between 2.5 and 3.5 miles per hour (mph) on flat, even terrain. A pace of 3 mph is often cited as the standard average for fitness walking.
Using the formula of Distance divided by Speed equals Time, a 22-mile distance walked at 3 mph requires about 7 hours and 20 minutes of movement. A faster pace of 3.5 mph reduces the time to 6 hours and 17 minutes, while a slower pace of 2.5 mph extends the continuous walking time to 8 hours and 48 minutes.
These figures represent only the time spent in continuous motion and exclude all necessary breaks. The total elapsed time for a real-world 22-mile walk will be significantly longer once stopping for rest, hydration, and nutrition is factored in.
Factors That Significantly Alter Walking Speed
The initial calculation represents an idealized scenario, as several variables modify the actual speed over long distances. The type of terrain is a primary factor; walking on soft sand, steep inclines, or rocky trails demands far more energy and muscular effort. This increased effort forces a slower pace and increases the time required compared to smooth surfaces.
Carrying a load, such as a backpack with water, food, and gear, also directly impacts efficiency and speed. Each pound of weight carried requires the body to expend more energy per step, accelerating fatigue and reducing the sustainable speed. The hiker’s fitness level dictates how well they can resist this fatigue, with an untrained walker experiencing a more dramatic drop in pace earlier than an experienced long-distance hiker.
The necessity of rest and breaks introduces a substantial addition to the total elapsed time. For 22 miles, it is impractical to walk without stopping for proper rest, stretching, and refueling. Taking a 10-to-15-minute break every hour, a common practice for long-distance efforts, can easily add two to three hours to the total time. These structured stops are necessary to prevent overuse injuries and maintain a consistent pace.
Managing the Physical Toll of Long-Distance Walking
The success of a 22-mile walk depends on managing the body’s resources and preventing physical breakdown. Proper hydration requires more than just drinking plain water, as sweat loss depletes electrolytes like sodium over many hours. Replenishing electrolytes helps maintain fluid balance and nerve function, though a balanced diet can provide sufficient minerals for many fitness walkers.
Calorie intake is an important consideration to avoid “hitting the wall” from glycogen depletion. Long-distance walkers should aim to consume at least 200 calories per hour, primarily from easily digestible carbohydrates, to sustain energy levels. Foods high in carbs provide immediate energy, while those containing fat offer a sustained caloric contribution needed for a long effort.
Foot care and gear choice are essential in preventing common issues like blisters. The friction from ill-fitting shoes or poor-quality socks is a major impediment, so wearing properly broken-in footwear is highly recommended. After completing the distance, immediate recovery involves gentle stretching of major muscle groups, such as the hamstrings and calves, and adequate rehydration to replace lost fluids.