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Run a train. Run a train : To run a train on someone is to get multiple people lined up and have sex with a single person one after the other.

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Make a plan: Duhigg says every habit is made up of a group of cues time, place, music, other people ; a reward chocolate, massage, smoothie ; and a routine the workout.

Write down your cues and rewards and post your plan somewhere you can see it. Keep it regula r: Run at the same time of day and listen to the same pre-workout music.

Reward yoursel f: Treat yourself to something you enjoy straight after you exercise, so your brain associates exercise with an immediate reward.

Build a support system : Equip your routine with things that will make you feel good, says Duhigg. Run with friends or go to a parkrun, and track your miles so you can see your progress.

Before your first run, get in the regular exercise habit by walking. You can also use a stationary bike or elliptical trainer, but walking is an excellent foundation for running and holds the convenience trump card.

Are you ready? This plan is for anyone who has yet to exercise at all. It involves only walking, to give your bones, muscles, tendons and fitness the base they need to progress to running without injury.

Room to manoeuver: No time for a longer session? This plan is for the already active, including Stage 1 finishers. If you find the plan is moving too quickly for you and want to dial it back, you can repeat any week for as long as you like, until you feel ready to push on.

Want to build your endurance and eliminate the walk breaks? Each run should be done at a conversational pace.

This plan will help you develop the endurance you need to run a 10K, and build the strength to race a 5K. It includes some hills and loosely structured speedwork fartleks to build that strength.

Goal workout : Run miles continuously so you can either race a 5K or finish a 10K. You should have been running for at least 30 minutes, five days per week for at least six weeks, and be able to run three miles or 5K without walking.

This eight-week plan is for those who can already run five or six miles and want to boost their speed.

Running A Train Video

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