Going the extra mile

In my last article I have mentioned about the aggregation of marginal gains, how a simple improvement in every small stuff we naturally left overlooked can make enormous change.
But how exactly does it work?
Entrepreneur, weightlifter and travel photographer James Clear has set up Tiny Gains Games Challenge to build better health habits after he created new pattern of practice.
He added tiny increase of weight for his chin-up workout every week and he was surprised with the result. He could lift more weight, and in fact, ready for more, while the workouts still felt easy.
I have experienced exactly the same thing every time I pushed myself to go another meter when running.
I started running as a new habit in 2012 and at that time I could only take 300 meters in the first two weeks. I extended the limit to 500 meters on the following weeks and managed to reach 700 meters on the third month.
After a year, I accomplished 26.12K run and after three years of self-training I’m aiming for my first full-fledged marathon this month.
I’m taking the Tiny Gains Game Challenge and I hope you will, too.
This challenge is really simple. The basic idea is to start with a running distance that is easy for you and increase that distance by a very tiny amount each week so that by the end of the challenge your new “easy distance” is 250-meter farther.

The Tiny Gains Challenge starts this week. I’ll be in the running lap today to kick off the first day of the challenge, but you’re welcome to start anytime this week.
This is a personal challenge, not a competition. The goal is for everyone to make consistent progress and build better fitness habits. That said, if you interested to record your progress, you may post your exercise in the social media each week and use hashtag #tinygains to share your progress in Instagram.
Overall, the challenge will run for the next 20 weeks. When March 2016 gets here, you’re going to be 5K stronger. Let’s do this. #tinygains


Walking is a great way to start The Tiny Gains Challenge. You should start with a distance that is easy for you and then figure out a way to measure that distance. How you measure it will be specific to your situation. Then, increase by a tiny amount each week.

For example:

· If you’re walking on a track, maybe you walk around the track one time (400m) the first week and then you walk around one time plus another quarter of a lap the second week (500m).
· If you’re walking on a trail, maybe you walk down to a big rock and back. The second week, you can walk down to the big rock, go 10 steps further, and then come back.
· If you have a Fitbit or other tracking device, maybe you walk 5,000 steps per day during the first week. The second week, you can increase that to 5,100 steps per day.
Again, the entire goal is to make a very tiny gain and keep the work easy week after week.

“You gain strength, courage, and confidence by every experience in which you really stop to look fear in the face. You are able to say to yourself, ‘I lived through this horror. I can take the next thing that comes along.”
Eleanor Roosevelt

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