I set a goal of walking 500k steps in a month. Here’s what happened.

When September 2021 ended, I marked three consecutive months of walking 500k steps in a month. I had set out on this goal in late May after deciding to live a more active lifestyle. Around the same time, I read an article about a guy who walked over one million miles in a month. With my desire to become more active and this guy’s story in mind, I set out on a goal to walk 500k steps in a month. Here’s my experience.

Slow and steady wins the race

I’m no stranger to the benefits of walking. Back in 2012, I lost over 50 pounds by incorporating regular walking into my daily routine. By walking about an hour a day and making some adjustments to my diet, I was able to shed the weight and keep it off for a couple of years. 

Since then, my weight has fluctuated up and down, mostly due to a return to a sedentary lifestyle and poor diet. Fed up with tight-fitting clothes and my doctor reminding me how much weight I’ve gained since my last visit, I decided to make a change. And I knew that walking would be the best way to kick start it.

One of the many benefits of having a dog

Full disclosure, I have a dog. If you have a dog, starting a walking routine isn’t as difficult because chances are you’re already taking daily walks. I was already walking my dog early in the morning and late at night for about 20 minutes a day every day for the last 8 years. For me, the simplest place to start was increasing my dog walking time. And that’s exactly what I did. I bumped the walks from 20 minutes a day to 40 minutes a day. 

If you’re not already taking your dog on regular walks, consider starting. It’s a great way to get steps in while getting Fido much-needed outdoor time. Plus, it helps hold you accountable for your daily walks.

Finding the time to get my steps in

One thing that I found difficult at first was finding the extra time to walk. If you don’t know already, I live in Arizona and the summertime heat is brutal. The only way for me to walk my dog outdoors is to go early in the morning and late at night. So, I started waking up about 20 minutes early every day so I could squeeze in some extra walking time.  

But waking up earlier and walking the dog longer wasn’t going to get me to my step goal. On average I take about 2,200 steps for every mile I walk. With 31 days in July, I needed to make about 16,130 steps per day. This comes out to over seven miles of walking per day, every day for 31 days. I had my work cut out for me, but I had the month of June to build up a walking routine. 

In order to reach my goal, I had to walk at least two hours per day. I started taking an additional 30-minute walk around lunchtime and extended my evening walks from 20 minutes to an hour. Truth be told, this took some coordinating with my wife around my one-year-old daughter’s sleeping schedule, but we made it work. It was difficult at first but day after day, week after week, it became routine. 

Walking over 500k steps in a month requires practice

As the saying goes, practice makes perfect. And it’s true. When I started ramping up my walks in June of 2020, it was a pain. Waking up early, dedicating part of my lunch hour to walking, and late-night walks were anything but convenient. Not to mention the sore feet after walking seven-plus miles per day. But it became easier and easier as time went by. 

By the end of June, I was starting to squeeze in short 30 second runs after every few minutes of walking. This not only boosted my step count but also helped increase my overall stamina. I was hooked. 

Word to the wise

If you’re going to set off on a goal of walking 500k steps in a month, be sure to get yourself some solid walking/running shoes. I can’t stress this enough. Your feet will thank you later. I personally went with the Brooks Ghost 13 shoes. They’ve held up really well and I’ve since bought the newer Brooks Ghost 14 shoes as the previous ones eventually wore out given all the walking I’ve been doing. 

Almost hit my 500k step goal in my warmup month

So how did my ramp up in June go? I ended the month at about 453k steps. Not too shabby for a warmup month. With a few minor modifications to my walking schedule, I could easily hit my 500k step goal. 

One thing I want to mention is the importance of rest. When I started ramping up my walking, I did have bouts of foot and knee pain. I partially addressed these with new and improved shoes. What I also incorporated into my routine was icing my knees after long walks and plenty of rest at night. When my legs started hurting, I would take my walking and running activities down a level or two for the day. I did not want to sacrifice my goals by squeezing out extra steps when my body was at its limit. 

So, if you’re ramping up a new walking routine, don’t overdo it, take your time, build your routine, and get lots of rest. 

Don’t be afraid to switch things up

With an impressive June behind me, I went into July with the goal of hitting 500k steps in a month. If I learned anything in the previous month, it’s that walking can get boring quickly, even with good music. I decided to mix things up. I started working different routes into my routine and even went on some hikes in the mountains to keep the views fresh. The route changes and hikes kept things interesting. What also helped was that I spent a good chunk of the summer in Colorado.

By mid-July, I was on pace to hit my goal of walking 500k steps in a month. But something was threatening my pace. I noticed that I was starting to get tired towards the end of the day when I usually walk the most. This was discouraging, especially since I noticed my late afternoon and early evening walks were getting shorter. To combat this, I decided to get more of my steps in earlier in the day, specifically on my morning walk. 

This did two things for me. First, it meant less time walking late in the afternoon and more time to spend with family. Second, I found that by doing more walking and running earlier in the day, I had more energy for the remainder of the day. So even though I had a pretty set routine, making some adjustments helped keep me engaged and on track. 

Reaching my goal

As the month of July ended, I looked at my steps in the Garmin app. I made 502,549 steps. I walked over 500k steps in a month and was so pumped that I decided to try it again. By keeping with my step routine, varying my routes, and front-loading my days with the bulk of my step activities, I was able to hit 523,630 steps in the month of August and 525,631 steps in September.

What did I get out of all of this? I started my step journey at 201 pounds. By the end of September, I was down to 178. My clothes are no longer tight and I can confidently say that I’m once again living an active lifestyle. Heck, the other day I even ran 3 miles straight for the first time in years. 

Recap:

• Make sure you have solid walking or running shoes. Don’t skimp out here!
• Starting any fitness regimen requires a ramp up period. Remember, slow and steady wins the race
• If you have a dog, try extending your daily walks to ramp up your step count
• Time is hard to come by, but it’s there. You may need to make modifications to your daily routine
• Squeeze in some extra steps wherever possible
• Don’t overdo it. Get as much rest as possible and take care of your legs and feet
• Switch up your routes or change the scenery. Walking for long periods of time can get boring
• “If at first you don’t succeed, Try, Try Again” – Thomas H. Palmer

As I say with everything here, if you’ve got a goal, start pursuing it. You’ve got to start. Once you do that, you’re one step closer to achieving your goals and being free. So start and be free. 

• 

• 

• 

• 

•