How You Can Challenge Yourself to Run Every Day for a Week

Welcome to the first edition of Everyday Challenges, where we try new things every day for a week and see how it goes! (There will either be happy tears or sad tears. There’s no in-between.) Not only will I post my journey, but I also encourage all of you to join me and share your results on any of my social media — with a big, smiling selfie, of course!

Some of you might be asking, “Is running new to you, Dizzy?”

In a way, yes! I usually go for brisk walks or sometimes do light jogging. This is really the first time I’ve intentionally gone out of my way to run — not just because I’m trying to catch the bus.

DISCLAIMER: If you experience any unusual pain, dizziness, or shortness of breath, please stop the exercises and seek medical help.

Without further ado, lace up your running shoes, guys, because it’s time to get to work!

DAY 1
Today, I started my morning with a well-balanced pre-run breakfast: a banana for energy, one egg white for lean protein, and a slice of peanut butter toast to fuel my run with healthy fats and carbs.

It’s important to eat right, or your exercise will be less effective. Everyone has different nutritional needs, so be sure to consult a doctor before starting any new exercise routine — especially if you have existing health conditions.

You may need different amounts of calories, protein, or carbs based on your activity level, body type, and health goals.

Also, don’t forget to hydrate! Staying hydrated is crucial for performance and recovery — water helps regulate body temperature, lubricate your joints, and transport nutrients. You don’t want your body to be dehydrated, right? Remember that hydration should be tailored to each individual. Everyone has different needs, and electrolyte drinks may often be recommended. Again, you may want to consult a doctor before starting this journey.

On Day 1, start slow and don’t push yourself too hard — it can have negative effects on your health. Always remember to do warm-up exercises before any cardio for safety. Day 1 is all about walking. It’s like the saying: “You have to walk before you can run.” This phase is about getting familiar with how your body feels without stress. Walk for as little as 5 minutes or longer if you feel like it. You’re just getting your body used to movement, and that’s awesome!

Phew, we made it through Day 1. That was fun! Now we move on to Day 2.

DAY 2 and DAY 3
I forgot to mention on Day 1 that it’s important to research different foods and nutrition, as everyone’s workout routine will vary. It’s crucial to know what foods will best support your cardio routine. So, grab your water bottle — what have we learned so far? Water and healthy foods are key!

Today and tomorrow, we continue with walking, but now we’re adding jogging intervals. Walk for about 2–3 minutes, and then jog for 30 seconds to a minute — whatever you’re comfortable with. Keep repeating those intervals until you’ve finished your cardio. If you start to feel tired or out of breath, take a break and hydrate.

On Day 3, you’ll increase your jogging intervals slightly to build more stamina. If it feels like too much, take an extra week or two to get comfortable before increasing intensity.

Congrats! You made it through Day 2 and 3, and I’m sending my virtual hugs over to you for this huge victory!

DAY 4, 5, AND 6
Now that you’re getting used to jogging, this is where we slowly pick up the speed. Don’t worry, I’m not tossing you into a sprint and yelling, “GO!” like a drill sergeant.

If you start feeling dizzy (not me, but actually dizzy), remember to stop and don’t worry about doing these challenges in a week. Take longer if you need to.
You now have 3 days to gently start adding running intervals, but only if you’re feeling ready.

Amazing! You made it all the way through… almost. Meet me back here for the final 7th day… OF DOOM! (cue scary voice and music)

Day 7
Now it’s time to run a full marathon. Yep, in just 7 days… GOTCHA! You got Dizzy’d so hard! There is no marathon on this final day. Today, we celebrate our fitness goal by having a chocolate bar (or snack of your choice). I’m proud of everyone for trying this challenge with me, and I hope you continue your journey to a happier and healthier life!

Until next time, my loves!

-Dizzy