CONSCIOUS RUNNING

Step 1: Begin by taking a daily walk at the same time for eight consecutive days. The critical period is between the 3rd and 7th days when 90% of individuals abandon their activity.

Step 2: On the 9th day, transition to power walking (walking at a brisk pace). Gradually increase the distance until you can cover 5km.

Step 3: Once you consistently power walk 5km daily, incorporate one minute of running between five-minute power walking intervals. Maintain a slow and steady pace.

Step 4: Progressively increase the running duration each day until you can complete a continuous 5km run without pausing. Congratulations!

Step 5: Repeat Step 4 to achieve milestones of 10kms, 15kms, 20kms, 25kms, 30kms, 35kms, and eventually, a full marathon.

Step 6: Make running an integral part of your lifestyle, akin to brushing your teeth.

Step 7: Participate in and successfully complete a marathon.