10,000 steps per day is a common fitness goal for new and experienced exercisers. It’s the perfect goal for the numbers-obsessed exerciser or the social athlete who wants a fun competition between friends and family. There are dozens of apps and games that encourage you to reach your step goal. Your phone or fitness wearable probably already tracks your daily steps whether you realize it or not. Yet, there is one machine that can keep you from marching ruts into your carpet or circling the block yet another time.
The treadmill helps you reach your step goal whether it’s getting late outside, bad weather, or otherwise impractical to leave your home. The treadmill may be your ultimate ticket to hitting your daily goal.
How to Walk 10k Steps on a Treadmill
1. Track Your Progress Toward Your 10k Step Goal. Many treadmills count steps but not all. If your treadmill does not count steps, try walking with a fitness tracker like a watch. If you have a smartphone, it may already track your daily steps or you can download an app to track your steps. Consider whether you want to track only the steps walked on your treadmill or if you want to track all of the steps you walk during the day.
2. Find the Time. It takes around 90 minutes to walk 10,000 steps at 2 to 3 miles per hour. If you walk briskly at 4 mph or faster, the time may be less. To get to 10k steps, determine how many daily treadmill sessions you need to reach your goal. Are you walking for one session while watching episodes of your favorite show or a movie? Are two 45-minute sessions more realistic? Or three 30-minute sessions (morning, lunch, and evening)?
3. Gear Up. Walking 10k steps on a treadmill doesn’t require a lot of gear. You need a treadmill, a good set of walking shoes, a step counter, and a water bottle. If you want entertainment while you train you may need a TV, a smart device, or headphones.
4. Choose a Strategy. You might start with a smaller goal and progress to 10k steps if you regularly get less than 5k steps per day. Active individuals may be able to go for 10k steps immediately. If you feel very sore after your first session, consider aiming for 10k steps every other day and work up to 10k steps every day. Hitting a daily step goal can lead to obsessive exercise behavior. Try not to beat yourself up if you miss a day or need to rest.
5. Keep Track of Your Progress. Taking part in a 10k-step challenge can be very rewarding. Use an app to log the days you reach your goal, or challenge friends and family to join you. These strategies keep you accountable and motivated.
Treadmill Walking Speed and Settings
The treadmill’s speed determines how quickly you reach your 10k step goal. Taking quicker steps means reaching your goal faster. However, a slow and steady pace is also acceptable, especially if you are training on an under-desk treadmill.
10k Steps at 1 mph or Less
This light and easy pace is perfect for exercisers who have been mostly sedentary. If you are starting at this speed, consider setting an easier step goal and easing your way up to 10,000 steps per day. If you walk on an under-desk treadmill while working, 1 mph will get you to your 10,000-step goal before the day ends, but you will spend more time walking. Less time sitting and more time moving is a great benefit!
Training at 2 mph
2 miles per hour is a great goal for training on an under-desk treadmill while working. It’s also a good speed for casual walking on a treadmill. Beginners who are otherwise healthy and ready to exercise may want to start at 2 mph and see how it feels.
A 3 mph Walk
This pace should feel like purposeful walking. It may not challenge most people, but it should feel more lively than the previous paces discussed. If you are watching TV while walking on your treadmill, this is a great pace. Active individuals should try out this pace for tackling their 10k step goal.
10k Steps at 4 mph or Faster
If reaching your daily step goal is about getting some exercise, a 4 mph walking speed is appropriate. Put on your favorite tunes and get to work. This walking speed is harder. You’ll hit your 10k step goal much faster at this speed, but you will also rack up quite a bit of distance as you take longer strides. If you are doing an interval workout, 4 mph or faster is a great pace for your intervals. Drop down to 2 to 3 mph for rest and recovery.
Incline
When your 10k step goal becomes easy, you can increase your step goal or add an incline. Walking uphill and downhill have benefits. Incorporating different incline grades into your walk helps you grow stronger and fitter.
Why You Should Walk 10k Steps Per Day
- Reduce Your Time Spent Sitting. Sitting is bad for your cardiovascular system. It also tightens the hip flexor muscles. While standing desks are increasingly popular, standing may not be enough. Movement is superior to both standing and sitting. Thus, walking 10k steps helps reduce your sedentary time. Most individuals get only a few thousand steps during their normal daily activities.
- Start Small. A 10k-step goal may feel more attainable than a more challenging exercise program. Walking can be done at any pace, be broken into multiple shorter sessions, and requires little equipment.
- Prepare for Events. Vacations, family events, hikes, and concerts may be rare events for many of us. When they arrive, we want to enjoy them. Walking 10k steps can prepare us to walk and stand as these events may demand.
- Maintain Independence. A goal of walking 10,000 steps per day may help exercisers maintain a level of health needed to keep their independence. Getting around your home and perform daily tasks independently improves your quality of life.
- Kickstart a Fitness Routine. Walking 10k steps daily is a great start to a more well-rounded fitness routine. Before you know it, you will try more intense cardio, add strength training, and incorporate flexibility and mobility training if that’s your goal.
The Best Treadmill for Walking 10k Steps Per Day
Under-Desk Treadmills
An under-desk treadmill is a great option for a busy exerciser who can’t allocate 90 minutes of their day toward only walking. An under-desk treadmill allows you to take steps while working or performing other tasks. These treadmills are also more affordable and are great for new walkers. Check out our top under-desk treadmill recommendations to find the right one.
Walking and Running Treadmills
These more traditional treadmills are perfect for exercisers who want to expand their exercise routine to include more intense training. They also tend to have more built-in training programs or entertainment to help those steps fly by. We test and review the best treadmills available to help you find the perfect machine for your training.
3 Tips for Increasing Your Step Count
1. Count Non-Treadmill Steps. You don’t have to take all of your steps at once. Try a 10 to 30-minute walk to start your day on your treadmill, track your steps during the day, and finish the day with one final treadmill session to take you over the finish line.
2. Choose to Walk When You Have the Option. Take the stairs over the elevator or escalator. Walk to your coworker’s office instead of sending an email. Walk to nearby locations instead of driving. Skip delivery services and accumulate additional steps. Be inefficient by taking the long route or taking more trips than necessary to get the groceries or laundry.
3. Multi-Task While Walking. Work, talk on the phone, watch TV, listen to a podcast, make a short commute, listen to music, etc. There are so many activities that can be done while you are walking. If you have a social media addiction, turn it into a walking routine by pairing the two habits.
Frequently Asked Questions
How long does it take to walk 10k steps on a treadmill?
It takes about 90 minutes to walk 10,000 steps at 2.5 miles per hour. Walking faster will decrease your time. Walking slower will increase the time to reach your step goal. If you can’t get all your steps at once, consider splitting your treadmill time into multiple sessions.
How far is 10k steps?
It takes around 2,000 steps to walk a mile. Therefore, walking 10,000 steps is approximately 5 miles. The exact distance will vary by your stride length and walking pace.
Is 10k steps per day a good goal?
Yes, walking 10,000 steps is a great goal. The average person does not get 10k steps per day. Striving for this goal increases your physical activity. Walking 10,000 steps a day reduces the time you spend sitting. It can also help you progress to more intense exercise.
How many steps can you walk in 30 minutes on a treadmill?
Walking on a treadmill for 30 minutes equals about 3,000 to 4,000 steps.
How long should I walk on a treadmill?
Walking for 5 to 10 minutes is a good starting point for previously sedentary exercisers. More active users should start with 20 to 30 minutes of walking. Advanced walkers may benefit from 45 to 60 minutes of walking or more.
