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A new TikTok challenge is taking “getting your steps in” to the extreme. Instead of aiming for the widely (mis)recommended 10,000 steps a day, people are setting out to walk 100,000 steps—yep, 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?
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. Needless to say, the challenge is an all-day commitment. Kiki Winchell, a TikTok creator who completed the challenge with a friend earlier this spring, spent 18 hours on her feet, walking from 5 a.m. to 11 p.m. “This is one of those things you try once just to say you’ve completed it, but I don’t think the pain would be worth it for me to do again,” Winchell says. “The post-challenge recovery took me about a week.”
View full post on TikTokOf course, it’s a far cry from what experts typically recommend for everyday health. Research 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, proving the challenge to hit 100,000 even more extreme.
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’s honest take.
Should You Try the 100,000 Steps Challenge?For most people, the answer is probably not.
“As a certified personal trainer who believes in a balanced and sustainable approach to wellness, I wouldn’t outright recommend this challenge to anyone,” says Vasquez. “Walking 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.”
Winchell agrees, admitting that the challenge was much harder than she expected. “You would think it’s just walking—how hard can it be? But, wow, it got tough,” she says. “The 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.”
That experience isn’t 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, 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. “The final stretch was literally my mind versus my body,” she says.
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Are You Making This Common StairMaster Mistake?However, that doesn’t mean no one should attempt the challenge. If you're accustomed to walking long distances or an endurance athlete, it may be a reasonable goal—as long as you don’t have medical conditions such as high blood pressure, arthritis, heart disease, or asthma, or any active injuries that could make it unsafe, says Vasquez.
Even then, preparation is essential. “Just like any athletic challenge, you should prime your body and prepare it for completing 100,000 steps in a 24-hour period,” Vasquez says. “Going into this challenge without properly conditioning your body, even if you’re an avid walker or consider yourself an athlete, exposes you to more risk of injuries.”
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.
What to Know Before Attempting the 100,000 Steps ChallengeIf you’re 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’s top tips for setting yourself up for success.
Work your way up. Jumping from your usual daily step count straight to 100,000 is a recipe for soreness—and potential injury. Instead, gradually build your walking volume 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.
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 hat that shades your face and ears, sunglasses, and sunscreen. And if it’s too hot, maybe opt to save the challenge for a cooler day. If it’s cold, wear breathable layers along with gloves and a hat to stay comfortable without overheating.
Wear the right shoes. This is not the time to test out a brand-new pair of sneakers—or 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 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).
Our Favorite Walking ShoesPack the essentials. Even with the right gear, spending hours on your feet can take a toll. Bring a small backpack or fanny pack with a few basics, including bandages, blister pads, antiseptic wipes, an elastic wrap, and over-the-counter pain reliever like ibuprofen. It’s also smart to carry your phone, a portable charger, and any other medications you may need throughout the day.
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 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.
Plan your route. Reaching 100,000 steps will likely take most of the day, so map out your route ahead of time. If you’ll be walking in the early morning or after sunset, stick to well-lit areas and wear reflective clothing to stay visible. If you’re tackling the challenge alone, consider sharing your live location with a friend or family member in case of emergency.
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, and energy gels. It’s also important to plan regular breaks for meals, water, and rest throughout the day to help maintain your energy and avoid hitting a wall.
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Andi Breitowich is a freelance writer who covers health, fitness, relationships, beauty, and smart living. She is a graduate of Emory University and Northwestern University's Medill School of Journalism. Her work has appeared in Women's Health, POPSUGAR, Food & Wine, What To Expect, Cosmopolitan, Men's Health, and elsewhere. As a former collegiate pole vaulter, she loves all things fitness and has yet to meet a group workout class she doesn't like.