step by step

Studies have shown the health benefits of running to be enormous, reducing the likelihood of everything from the common cold to cancer. Although many people immediately write o this fast-paced sport, others have cultivated a love for running— even if it’s for just 10 minutes per day.

Where to start? Although running a 5K may not be at the top of your agenda, no doubt these tips will motivate you to jog around the neighborhood.

goals.

Establishing a goal for each run creates a sense of accomplishment and tracks your progress. For example, you could use houses or telephone poles to gage how far you want to run. “I am going to run 10 houses today” sounds a bit more feasible than “I am going to run two miles today.”

phone a friend.

Next time you hit the pavement, use the buddy system. Phone a friend you haven’t seen in a while, and invite them to join you for a jog. Catching up with an old friend while running will make the time fly by.

the road not taken.

Switch it up. Don’t take the same paved trail each time you run. Find new scenic routes in your area, and alternate jogging through each of them. Time your run one week to watch the sun rise every day, and the next week to watch the sun set each night. Race by the river, or jog in the park. If you search for spots such as these to run, it will feel like an adventure.

motivational music.

Create a music playlist that motivates you to run like no one’s watching. Whether that playlist includes the Rocky theme song or Bruce Springsteen’s “Born to Run,” running to tunes helps pass the time. If a song is seven minutes long, you will have run nearly a mile in the time it takes for the song to be over. Easy enough, right?

ready, set, race!

Pick an upcoming race, and pay the registration fee. From muddy races to marathons, most runners find getting into the race environment incredibly motivating and inspiring. Find a local 5K as your starting point.

run for a cause.

Running can benefit others. It’s easy to find racing events that raise funds for the nonprofit organization of your choice, or you can download an app like Charity Miles to make sure each step gives a little something back.