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If you did not grow up an avid runner or walker, it can be challenging to start adding on the mileage. It might even seem impossible to make the exercises even slightly enjoyable. Have no fear, a step-by-step “How to…” is here! The following eight bullets are guidelines you can utilize to get running/walking in a delightful manner! 

1. Listen to music or a podcast! Put on your favorite playlist and get walking/running. If there’s a podcast you are dying to listen to, save it for your run! You’ll inevitably find yourself looking forward to those walks/runs.
2. Buy yourself proper running shoes! There’s nothing worse than exercising with uncomfortable or unsupportive footwear. Whether trying to run or walk more, investing in a good pair of shoes is crucial.  
3. Ask friends to join! Talking with your loved ones makes time go by faster when exercising. Running or walking with friends/family adds motivation to the exercise. 
4. Set goals for yourself! Setting goals for yourself for running and walking gives the exercise purpose. Rather than going out and aimlessly attacking the activity without any real motivation sets your workout up for failure (especially if you don’t enjoy the activity already). Lay out your goals on paper and cross them off as you achieve them!
5. Reward yourself after reaching a goal! Create a personal incentive. If you walk 3 miles today, grab a coffee with your best friend. If you run for 30 minutes straight, set up a movie night for you and your loved one. 
6. Compete with family and friends! For the competitive folks out there, conjure a challenge between yourself and others. Having a reason to walk/run makes the activity more enticing. 
7. Purchase flattering clothes that make you feel confident! I believe that my runs or walks benefit most when I have a higher self esteem (which a good outfit could always boost). 
8. Find a scenic trail near you! Having new scenery to admire while exercising makes the time pass faster and more enjoyable. You wouldn’t believe all the beauty nature holds! Use your walks/runs to appreciate the beauty around you!

Get moving – Transformer Grace 🙂

The Transform Lifestyle Medicine Alliance Team
Transformer – Grace Monaghan

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