Benefits of habit “Running”

✓ Improves cardiovascular health.
✓ Strengthens leg muscles.
✓ Helps lose weight.
✓ Helps strengthen bones.
✓ Helps in living an active lifestyle.

First step:

100 meters (or about 1/10 mile) per day


1. Start by running 100 meters (or about 1/10 mile) per day for a week. That should not take you more than 30 seconds.
2. Increase the length to reach 300 meters (or about 1/5 of a mile) per day for another week. That would mean running no more than a minute.
3. Keep increasing until you have a desired running distance.

Helpful tips to make it a habit:

✓ Best way to develop any habit is to do it at the same time of day. So is with running. Go for a run every evening or morning, depending on your schedule and keep at the same time.
✓ Trigger yourself into running. You running shoes will serve as a healthy reminder at the door to go out.
✓ App will remind you. Set the reminder on this app to never let you forget.
✓ Reward yourself. Every exercise requires a reward at the end. Whether it’s a good meal or an outing, remember to reward yourself after every significant milestone.
✓ Celebrate small victories. Every time you perform this habit, congratulate yourself! Say “I’m awesome” or “I’m so cool” out loud and with a smile on your face.

Tips for beginners:

✓ Keep the posture. The key to running further and further is good posture. Keep your head straight and don’t haunch your shoulders. Keep your hands relaxed and your arms at 90 degree angle. Lean forward and keep your hips stable. Take it easy, don’t lift your knees too high and aim for mid-foot stride. Most importantly, keep breathing deeply and rhythmically.
✓ Track your progress. Pedometers, fitness trackers and other gear should come in handy here. As you increase your running time more, keep tracking the length and how far you went.