Just Keep Walking

Just Keep Walking

By Frank Buch

Another health challenge was announced in the last week of August. This time the goal is to do 10,000 steps each day for 5 days. This will end up in 50,00 steps for a whole week.That sounds quite a lot to me. Usually I do between 3 and 4 thousand steps per day. Now doing 10,000 each day for 5 days is a real challenge. I prepared myself mentally and set the goal to go running (on a treadmill) each day of the week.

Day #1:

While in the office, I managed to get around 3,000 steps in. So, I had to go to the gym and take my plan into action. I went on the treadmill and used a pre-set routine that is 5 miles long. (I never ran more than 5k which equals 3.1 miles).

I knew if I finished 5 miles, then I would hit the 10,000 steps target for the day. My calves started hurting just a few minutes into the run and then around 20 minutes later my feet started to slowly get numb. Nevertheless, I wanted to get my steps in for the day and hit my personal goal of running 5 miles. After 62 minutes, I finally reached the goal and was happy to finish the run and get some rest.

I completed day #1 with a total of 14,514 steps!

Day #2:

Getting up in the morning, I knew I would get some soreness in my legs as I have never run 5 miles before. Usually it takes around 20 – 24 hours for me to become sore in a muscle. Using this information, I decided to start my day off running first to avoid any kind of muscle pain in the late evening.

That means I headed into the gym right in the morning, before work. I accepted the challenge and went for another 5-mile run. This time it felt even more difficult, but I had my phone with me and distracted myself from the pain by watching some motivational YouTube videos. It worked out great! I even finished the 5 miles two minutes faster than the day before.

After taking a shower I went straight into the office. Having on-site client meetings on Tuesday led to even more steps that day. I was able to finish day #2 with an all-time high of 17,788 steps!!

Day #3:

I was planning to run again, but this time the soreness from the last two days took over. After work I was able to do a little bit of running, but I couldn’t reach my personal goals to complete the 10,000 steps on Wednesday. Therefore, I ended up with only 9,062 steps! Still a high number and having in mind that I finished the first two days with a lot more steps I had built myself a buffer.

Day #4:

On Thursday things went somehow worse. I felt some pain in my left foot. My body was not used to this kind of intense training and running for an extended period. I still wanted to get the 50,000 steps by the end of the week. Therefore, I took it slow, did my usual 3-4k steps a day and headed into the gym after work. There I only took some slow walks and did a usual full body workout (leaving out the legs).

That day I was only able to get up to 8,598 steps. This lead me to a total of 49,962 steps by end of Thursday. At this time, I knew I am safe and can easily finish the 50,000 steps by end of the week.

Day #5:

Fridays throughout the summer we had Summer Fridays in the office, that usually included outside activities. The 3rd Friday of the month was special as we had a BBQ party after work in a park nearby. There we had lots of fun playing cornhole and soccer. This helped me getting my steps up again for the final round.

At the end of the day I reached another 9,265 steps. Finally, the challenge was over, and I hit my goals!


It was fun and really challenging to get up to 50,000 steps in a 5-day week. I knew I could do it and believed in myself from the beginning. In the end it’s all about the effort that you put into it. Same with every other aspect of life: the more time you dedicate to your goals, the more likely you are going to achieve them.

I was happy I participated in the challenge. Next time I may pace myself in the beginning to stay strong until the end. Next goal: Spartan Beast 14+ mile run this weekend 😊

Thanks for reading!

About the Author

Rachael Janz