Dave Paul
speaker
11,930 appearances
82 recordings
1 series
first heard May 2026
last heard 14 Aug
Dave Paul’s voice in public audio — every appearance, attributed to the second.
Trend
recordings per month · last 12 monthsRecordings per month over the last 12 months — 82 in all, peaking in Jul 2026 with 30.
Appearances
Walking in and yeah, this wide toe box makes a huge difference. So I'm going to be wearing these and I'll give you an update shortly. In the meantime, check them out. Topo Athletic, T-O-P-O, topoathletic.com.
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January 2nd, 2013. It was the first day that I ever tracked how many steps I was getting. It was my first day with a brand new Fitbit. I had been a runner for five years. I ran most days of the week. I was aware of the 10,000 step goal. I'm not entirely sure
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Why I was aware of that? Probably because Fitbits were growing in popularity and there was more coverage in the media around this goal of 10,000 steps. And it was just assumed that if you were going to walk for fitness or even run, you needed to reach 10,000 steps.
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Until January 2nd, 2013, I had never tracked how many steps I was walking. And that day was my first day with my new Fitbit Zip. And I made the assumption
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that I was going to crush 10,000 steps. Not that I was going to, but that I was already crushing it because I ran every day. I was someone who moved a lot. I was going to become the new poster boy for 10,000 steps. See, if I can do it, you can do it too.
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And so that day, with the little Fitbit zip tucked in my pocket, and I don't remember how many steps I had already reached up to that point because my run was in the afternoon.
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And I had been using the zip most of the day, so probably a couple, a few thousand, I don't recall. It was a number that has been lost to my personal history. It didn't register.
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because it didn't matter because the steps the real steps were going to come while I was running and because I run every day this was going to that run was when I was actually going to crush the 10,000 steps I'm at an intersection across waiting for the cars it is safe looking both ways thanks mom
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So I don't remember the number on my Fitbit zip. Went to the local park, which is where I did my running. There was a one-mile loop through a wooded area. It was really nice. And so I reached the park, got out of the car, walked to the place where I started most runs, and then began running and did three laps around that one-mile trail, finished up.
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reached into my pocket to pull out my zip. And this is where I was going to be amazed and show the world how it's done. And I pulled the zip out and I looked at it and I experienced what I now call the first day step tracker shock.
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Except this wasn't a good shock. This was a, oh, not only did I not crush 10,000 steps, I fell far short because I had no context of how many steps you get in a mile. I didn't realize at the time that running three miles actually gives you less steps than walking three miles because your stride is longer. You're actually taking less steps.
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And so I was well shy of 10,000 steps and very disappointed. Put that Fitbit zip back in my pocket and then went for a walk to finish up the steps. And it was probably another two, three miles that I needed to walk. Since that day, I've had a love hate relationship with 10,000 steps.
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At the time, there was no research on the impact of 10,000 steps. I think all of us just kind of assumed it was science-backed. This is what the experts say. Let's go get our 10,000 steps. This is good for us. And then after probably a handful of years, maybe more, the research started to trickle out. And the big headline was, you don't need 10,000 steps.
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The sweet spot is actually 7,500 steps. And so now I've got this, like, is it a good goal? Is it not a good goal? And I have some very strong opinions about whether it is a good or not good goal. I think it is a good goal. But I think it's a terrible starting goal.
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because it is hard and it can be really, really discouraging. So if you are just getting started, 10,000 steps really should not be your goal. Instead, just create the habit 10 minutes a day. Don't even worry about the step count. Once the habit is created and your fitness capacity grows, you can then set a step goal. I'd recommend 5,000 steps.
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Get comfortable with that, and then you can advance to 7,500 steps. That's the sweet spot. And if you want to keep going, I'm going to give you four reasons why 10,000 steps is a good goal. And then I'm going to give you one reason not to do 10,000 steps. Okay, four reasons why 10,000 steps is a good goal.
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Number one, when you're walking, when you're aiming for that 10,000 steps, that's about 25 minutes extra walking you're going to do to go from 7,500 to 10,000 steps. That's if you're walking at about three miles an hour. That's 25 minutes not spent sitting.
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which is actually really, really good. So reason number one why 10,000 steps is a good goal is because you are sitting less.
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Number two, walking is a great way to reduce anxiety, to calm stress, to manage frustration. And every time we get up and start moving, it helps us to feel calmer. So that's 25 more minutes of engaging this amazing benefit of walking. You feel calmer. It's a way to manage stress. And that's great.
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Number three, walking is also a great way to think better, to focus more, to be more creative. And so when we are up, we're moving, that's 25 minutes more that we can figure things out. I think that's a pretty good use of 25 minutes. Number four, and this one is science-backed, the others are science-backed too,
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Showing 461–480 of 11,930 · page 24 of 597
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