Top tips for stepping up to the October Step Challenge

Sunny walks away from Trent End at the City Ground

Posted on: 30 Sep 2022

It’s almost October, which means we’re gearing up to start counting our steps in the October Step Challenge. If you’re joining us in taking 10,000 steps a day, we’ve put together some top tips to help you hit your daily target.

Do your best

It’s okay if you don’t hit 10,000 steps every day. We understand that everyone is joining us at different abilities and levels so we just want you to do your best and hit as many steps as you can each day. We’re proud of you no matter what!

Warm up/cool down

You might walk 10,000 steps or 10 steps a day already but it’s important to make sure your body is ready to walk. Do a few warm up exercises before you head out for your daily walk and when you get back make sure you stretch those legs to avoid unwanted aches and pains a few hours later. Please remember if you are recovering from an injury, make sure you speak to a GP or healthcare professional to ensure you’re safe to walk 10,000 steps a day.

Hydrate, hydrate, hydrate

If you’re planning on hitting 10,000 steps in one go, make sure you drink plenty of water as you walk. If you don’t have a water bottle with you, map your walk with plenty of rest stops along the way.

Dress right

In October the temperature drops and the leaves have fallen, there may even be a bit of frost in the morning. This is why it’s so important to dress right when taking on your challenge. We’re not talking a big woolly coat, scarf and hat, unless you really feel the cold, but dress warmly. Also, ensure you are wearing sensible shoes when taking on your challenge - leave the stilettos at home and opt for flat, comfortable shoes like trainers or walking boots, depending on where you are planning on walking.


Depending on your strike, 10,000 steps may equal around 5 miles. This means you’ll probably work up an appetite during or after your walk. Make sure you have loaded up with the right ingredients to keep your body working and moving. Your body will tell you when it needs nutrition so make sure you listen to what it’s telling you and pack some snacks if you are doing it in one go.

Take it a step at a time

There is no need to do your 10,000 steps a day in one go as you can spread these out throughout the day. Consider getting off the bus one stop earlier, taking the stairs instead of the lift or heading out for a quick walk around the block during your lunchtime break. Doing small bursts of steps soon add up to that big total, so remember to get stepping when you can.

Have fun

The October Step Challenge is meant to be enjoyed by all, so make sure you have fun and enjoy the daily challenge. Why not get everyone involved? Grab your friends, family and pets and make this a family challenge.

Make sure you keep us posted on your challenge by joining our Facebook group
or using the #OctoberStepChallenge on Twitter.


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