The 1000 Steps

So yeah, since activity in this forum isn't at an all time high I thought I may as well post up a thread and ramble on for a bit.

A friend of mine has recently introduced me to the 1,000 Step Kokoda Track in Ferntree Gully. The thought of attempting the 1,000 steps has always intrigued me and I started asking around with some of my mates who have attempted it. Everybody I spoke to about the 1,000 steps told me it is incredibly challenging and takes around an hour to complete. My mate who introduced me to it has completed it a fair few times in the past and he told me it takes around an hour also. A couple of weekends ago me and him attempted to do the full 1,000 steps. We got to the top of the hill to where the steps start and he was incredibly exhausted from the walk and had to rest for around 5 minutes, then I jumped up and told him we should get a move on. We started the 1,000 steps and got around 1/3 of the way up and my mate was even more exhausted, so we ended up just going back down thinking we'll try it again another time.

After that he could never be stuffed attempting it again, so I tried doing it on my own. For those of you unfamiliar with the 1,000 steps, there's a very steep hill you need to walk up which takes around 10 minutes until you get to the steps. From the moment I stepped out of my car I started timing myself, and I managed to complete the full 1,000 steps including the hill in exactly 20 minutes without stopping once. I got to the top thinking I was only half way up and I had to ask somebody if that was the full 1,000 steps, haha. It has only been a week since I did that, and ever since then I've been doing the 1,000 steps every single day when I haven't been sick. I've been sick for the past couple of days but today I was bored so I decided to go give it a shot and completed it in exactly 20 minutes again. I never seem to take a minute longer, but I reckon I could cut off at least 2 minutes from that time if I wanted to and had better shoes for it.

Anyways, I was just wondering, what are some of the benefits to attempting something as strenuous as the 1,000 steps? Keep in mind you're obviously fairly high when you get to the top, so I'd imagine this is very good for your lungs because of the altitude. How bad is it on your knees when coming down? The first time I did it I ran down the steps and got to the bottom in 5 minutes, but since then I've wisened up a bit and realised how bad it is on your knees, especially if you don't have the right shoes for it and you're doing it regularly.

Happy rambling!

Maybe kick it up a notch next time and bring a back pack. Add weight so you are hitting your muscles harder. Either way, I think it sounds cool and I'd like to see this place sometime.

3x/day seems a bit excessive, especially if you just suddenly do it, and don't progress up to it. So for example if you were doing once/day and wanted to build to 2x/day, you might do something like this:

Week 1
Once/day, 7x/week

Week 2
Twice/day on Monday, once/day 6x/week

Week 3
Twice/day on Monday and Friday, once/day 5x/week

Week 4
Twice/day on Monday, Wednesday and Friday, once/day 4x/week

Week 5
Twice/day on Monday, Tuesday, Thursday, Friday, once/day 3x/week

Week 6
Twice/day Monday to Friday, once/day 2x/week

Week 7
Twice/day every day except Wednesday

Week 8
Twice/day every day

So over the course of 8 weeks, you progress from once/day to twice/day, gradually adding twice/day sessions. It's systematic and gives your body a chance to adapt, which it will do, but give it time. Remember that more isn't always better, and the law of diminishing returns, twice/day won't give you twice the results of once/day, it might give you an extra 20%, and 3x/day won't give you 3x the benefits of once/day, maybe an extra 25%. As you can see, very rapid drop in return. So ask yourself what you're trying to achieve and whether or not this will help you achieve it.

Food and recovery wise, ensure you're eating enough protein and carbs to recover, maybe 1 gram of protein per lb of bodyweight and 2-3 grams of carbs per lb of bodyweight, then make up the rest of your calories from fat. Also drink ample water, maybe with some electrolyte powder too. Stretching out your quads, calves, IT band, glutes, hammies and low back will also help. Also try to ensure a good gait when walking the stairs, toes straight, chest up with good posture, knees going forward, not collapsing inwards.

Many athletes hearts are "enlarged". Blood pressures are different, too, for athletes.

I don't know if his enlarged heart was caused by the 1000 steps, lol. Unless he's been doing it for 15 years +.

One thing, though, I'm not a fan of running on concrete. I mean, PERSONALLY, I'd go find a big hill in my yard and sprint up it and jog down, and turn it into a HIIT cardio session. Softer ground and not such a harsh landing on the feet when coming down. Plus you can sprint 100% without looking like an idiot, and it will really work your legs.