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A new TikTok challenge is taking \u201cgetting your steps in\u201d to the extreme. Instead of aiming for the widely (mis)recommended 10,000 steps a day<\/a>, people are setting out to walk 100,000 steps\u2014yep, in a single day. But as more people document their attempt to complete the challenge, one question remains: is walking 100,00 steps in a day even safe?<\/p>\n For most people, 100,000 steps works out to roughly 45 to 50 miles, though the exact distance depends on your stride length, says certified personal trainer Natalya Vasquez<\/a>. Needless to say, the challenge is an all-day commitment. Kiki Winchell<\/a>, a TikTok creator who completed the challenge<\/a> with a friend earlier this spring, spent 18 hours on her feet, walking from 5 a.m. to 11 p.m. \u201cThis is one of those things you try once just to say you\u2019ve completed it, but I don\u2019t think the pain would be worth it for me to do again,\u201d Winchell says. \u201cThe post-challenge recovery took me about a week.\u201d<\/p>\n Of course, it\u2019s a far cry from what experts typically recommend for everyday health. Research<\/a> suggests most adults can reap health benefits from just 8,000 steps a day, but the average person only walks between 4,000 to 5,000 steps daily<\/a>, proving the challenge to hit 100,000 even more extreme.<\/p>\n So, is the viral challenge an impressive fitness feat worth attempting, or is it simply too much for the average person? Keep scrolling for a trainer\u2019s honest take.<\/p>\n Should You Try the 100,000 Steps Challenge?<\/p>\n For most people, the answer is probably not.<\/p>\n \u201cAs a certified personal trainer who believes in a balanced and sustainable approach to wellness, I wouldn\u2019t outright recommend this challenge to anyone,\u201d says Vasquez. \u201cWalking is generally a safe form of low-intensity exercise, but walking 100,000 steps in a single day is extreme and can take a toll on both your physical and mental health.\u201d<\/p>\n Winchell agrees, admitting that the challenge was much harder than she expected. \u201cYou would think it\u2019s just walking\u2014how hard can it be? But, wow, it got tough,\u201d she says. \u201cThe first 25,000 steps were a breeze. We grabbed our morning Starbucks, watched the sunrise, and felt great. Between 25,000 and 40,000 steps, things were still very manageable. But once we hit 40,000, the pain started to kick in.\u201d<\/p>\n That experience isn\u2019t unusual, according to Vasquez. A sudden, dramatic jump in walking volume puts significant stress on your body, increasing the risk of joint pain, muscle soreness<\/a>, fatigue, blisters, and even overuse injuries such as stress fractures. This was certainly the case for Winchell, who says her feet, knees, and hips were in serious pain by the half-way point. \u201cThe final stretch was literally my mind versus my body,\u201d she says.<\/p>\n However, that doesn\u2019t mean no one should attempt the challenge. If you’re accustomed to walking long distances or an endurance athlete<\/a>, it may be a reasonable goal\u2014as long as you don\u2019t have medical conditions such as high blood pressure, arthritis, heart disease, or asthma, or any active injuries that could make it unsafe, says Vasquez.<\/p>\n Even then, preparation is essential. \u201cJust like any athletic challenge, you should prime your body and prepare it for completing 100,000 steps in a 24-hour period,\u201d Vasquez says. \u201cGoing into this challenge without properly conditioning your body, even if you\u2019re an avid walker or consider yourself an athlete, exposes you to more risk of injuries.\u201d<\/p>\n That means prepping by slowly adding more and more high-volume walks to your routine. Maybe one weekend you aim for 40,000 steps, the next for 50,000, and so on until you build up to that volume of step.<\/p>\n What to Know Before Attempting the 100,000 Steps Challenge<\/p>\n If you\u2019re set on completing the 100,000 steps challenge, preparing ahead of time can help reduce your risk of injury and make the day a lot more manageable. Here are Vasquez\u2019s top tips for setting yourself up for success.<\/p>\n Work your way up. Jumping from your usual daily step count straight to 100,000 is a recipe for soreness\u2014and potential injury. Instead, gradually build your walking volume<\/a> over several weeks to give your muscles, joints, and connective tissues time to adapt. As your endurance improves, slowly increase the distance and time you spend walking so your body is better prepared for the challenge.<\/p>\n Check the weather. Your clothing can make or break your comfort level during such a long day of walking. Before heading out, check the forecast and dress accordingly. On hot days, opt for moisture-wicking clothing<\/a>, a hat that shades your face and ears<\/a>, sunglasses, and sunscreen<\/a>. And if it\u2019s too hot, maybe opt to save the challenge for a cooler day. If it\u2019s cold, wear breathable layers along with gloves and a hat to stay comfortable without overheating.<\/p>\n Wear the right shoes. This is not the time to test out a brand-new pair of sneakers<\/a>\u2014or rely on your favorite worn-out shoes that have lost their support. Choose shoes that are already broken in but still have plenty of cushioning and good tread. Pair them with cushioned socks that stay in place<\/a> to help prevent blisters and irritation. From personal experience, Winchell recommends bringing a few extra pairs of socks for the voyage, since swapping into fresh, dry ones throughout the day can be a game changer for comfort (she changed hers three times throughout the challenge).<\/p>\n Our Favorite Walking Shoes <\/p>\n Pack the essentials. Even with the right gear, spending hours on your feet can take a toll. Bring a small backpack or fanny pack<\/a> with a few basics, including bandages, blister pads, antiseptic wipes, an elastic wrap, and over-the-counter pain reliever like ibuprofen. It\u2019s also smart to carry your phone, a portable charger, and any other medications you may need throughout the day.<\/p>\n Warm-up before you start. Give your body a chance to loosen up before diving into such a long walk. Start with 10 to 15 reps of dynamic movements<\/a> like bodyweight squats, leg swings, calf raises, walking lunges, torso twists, and toe touches. If you begin to feel stiff during the challenge, stop for a few minutes and repeat these movements to stay loose.<\/p>\n Plan your route. Reaching 100,000 steps will likely take most of the day, so map out your route ahead of time. If you\u2019ll be walking in the early morning or after sunset, stick to well-lit areas and wear reflective clothing to stay visible. If you\u2019re tackling the challenge alone, consider sharing your live location with a friend or family member in case of emergency.<\/p>\n Stay hydrated and fueled. Proper hydration and nutrition are essential during a challenge of this length. Carry a refillable water bottle and pack easy-to-eat snacks like dried fruit, nuts, protein bars<\/a>, and energy gels<\/a>. It\u2019s also important to plan regular breaks for meals, water, and rest throughout the day to help maintain your energy and avoid hitting a wall.<\/p>\n You Might Also Like<\/p>\n