Music is a great way to motivate yourself to keep running and distract yourself from feeling tired. Studies show that music can reduce your perception of fatigue by up to 10%. So fire up some music that you like to keep yourself going! Try making playlists designed to motivate you while you're running. Be careful running through areas with high traffic while listening to music. that you run. Write down the distance you ran and the time it took you to run after every run you do so you can compare and track your progress. It can be helpful to have a time and a distance to beat to help motivate yourself to push further. Use a running app to track your distance and times for easy reference. Follow what's known as the "10 percent rule." It's just a little bit extra to tack on, but over time, you will dramatically improve your ability to run without getting tired. Slowly increasing your total distance allows your body to adjust and acclimate to the new challenge without risking injury. For example, if you run 5 metres (0.0050km) a week, increase the distance to 5.5 metres (0.0055km) the following week. Use the "hard-easy" rule to improve your endurance. The key is to really push yourself during the hard runs. Because you can't push yourself to the limit every time you run, the "hard-easy" rule allows you to keep running while also improving your endurance and giving your body time to recover and heal. It will also help keep you from overtraining and injuring yourself. into your routine to build up your cardio. Sprinting is a great way to ramp up your cardiovascular endurance so you can run without getting tired. Use sprints to build up your overall running endurance and to change up your routine so you don't get bored. Try a hill workout. Sprint for 10-20 seconds up a hill or on a treadmill with an incline. Repeat it 3-5 times. Use interval sprints by sprinting for 50 meters, then jogging for 50 meters. Repeat the process 5 times.
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One-sentence summary -- Listen to music when you run to improve your endurance. Keep track of the distances Increase the distance of your runs by 10% each week. Alternate difficult and challenging runs with easy ones. Add sprints

Make sure the wood screws you use are long enough to pierce both pieces of two-by-four at each corner. Use a power drill to ensure that the ends are firmly locked together. Create the square piece of plywood to fit beneath the square frame. Use the frame to trace the cutting lines directly onto your plywood. Cut the plywood once you have measured the shape. Simply flip the nicer side of the frame downwards (if applicable), place the plywood on top, and screw down through the plywood into the two-by-fours. Make sure your screws aren't too short for the plywood or too long for the two-by-fours. First, place the carpet right-side-up in the box to make sure it fits snugly within the square frame. Then, place the PVC pipe in the center of the carpet; you may have to twist it back and forth a few times as you press it into the hole (or even lift the carpet and insert it from the back) to get it all the way through. Finally, insert the saved circle of carpet into the center of the PVC pipe. Make adjustments as necessary. Do this in the same order in which you test-assembled the pieces. Let the glue set for the amount of time recommended on the bottle. For additional stability, use finishing nails and a punch to nail the carpet to the plywood base. When applying construction adhesive, be sure to press the the PVC pipe and carpet firmly together. You may also use 1' L brackets or a 4" toilet flange to firmly set the PVC pipe.
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One-sentence summary -- Screw the square frame together. Measure and cut a piece of square plywood. Screw the square of plywood to the bottom of the square frame. Assemble the carpet and PVC pipe inside the wooden box to test the fit. Glue the carpet and PVC pipe to the wooden frame.

Bring a notebook and writing supplies to journal or doodle. You could also bring an adult coloring book and some colored pencils to exercise your creativity, or some postcards to write to family and friends. Games will help keep your brain engaged and give you a fun way to pass the time. Bring some video games and a console, download game apps on your phone or tablet, or pack some classic travel-sized games. You could also bring a simple deck of cards and play a game like Solitaire by yourself, or ask the person beside you if they'd like to play a card game. Some buses provide WiFi, so if you need an internet connection, check ahead of time to see if your bus has that option. If it is not provided, you can purchase a wireless broadband router or a hotspot unit. If your phone has this option, you could also enable a hotspot using your phone. Hotspot units access a cellular network and are generally small enough to fit in a pocket. A long bus ride is the perfect time to get ahead on work. If you need internet for your work, use the bus's WiFi or bring your own. You could also prepare some work to do offline beforehand, such as drafts or memos. Take the opportunity to immerse yourself in some reading material to make the trip go by faster. Bring a book, magazine, or a Kindle pre-loaded with some reading material. Try reading something funny or suspenseful that will keep you fully absorbed. Netflix and Amazon Prime Video now offer offline downloads, so you can download TV shows and movies for a limited time and watch them anywhere with internet connection. You can also use the bus's WiFi, if available, or your own hotspot to watch online. Bring some headphones and an electronic device such as your phone, laptop, or tablet with some listening material. This is a great option if you get carsick from reading on the bus. Using your devices to keep you occupied on the trip will use up quite a bit of battery life, so be sure bring chargers for any electronic devices you bring, such as your laptop, phone, tablet, Kindle, or gaming devices.
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One-sentence summary --
Write or draw to pass the time. Play video games, game apps, or travel games. Use the bus's WiFi or bring your own if needed. Get some work done. Bring something to read. Catch up on your favorite TV shows or movies. Listen to music, podcasts or audiobooks. Bring chargers for all of your electronic devices.