Running provides an array of health benefits. As a high-impact exercise, it improves bone health, and is also a great cardiovascular activity that aids in your heart's health and your body's oxygen levels. Running also builds endurance, strength and speed. Many runners use a track to run on, and many tracks are a quarter of a mile. To gauge your progress, calculate you timing and distance while running on a quarter mile track.

Set a goal of how many miles you would like to run.

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Divide that number by .25. For example, if you want to run 2 miles, then divide 2 by .25 to get 8.

Use your results as the number of laps you will run. If you used the above equation, than run 8 laps.

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Wrap 8 rubber bands around your wrist. Remove a band every time you run a lap. This way you can keep track of how many laps you have ran, as it is difficult to track numbers while running.

Tips

Once you have reached your goal for distance, aim improve you timing. Set a new goal for time, and record the timing for each mile you complete, followed by the timing for the entire run.

Warnings

Remember to drink plenty of water throughout the day to stay hydrated and energized for your run. Stretch before and after your run to prevent potential strains or injuries.