Personal portfolio by hằng thúy

about my goal

buithithuyhang1811 — 2025-03-14 01:33:32 UTC

Running in the morning brings many great benefits to the body. It helps improve cardiovascular health by enhancing blood circulation and reducing the risk of heart diseases. At the same time, running every morning helps improve physical strength, muscle strength, and endurance. Running is also an effective way to reduce stress by releasing endorphins, bringing relaxation and happiness. Morning is the ideal time to have a clear mind, which helps improve mental health and increase focus in work or studies. Moreover, running also supports weight loss by burning calories effectively, helping the body become healthier and more toned.

goal

buithithuyhang1811 — 2025-03-14 01:34:54 UTC

My goal is to run every morning to boost my health, energy, and focus. Morning jogging helps keep the body healthy, refreshes the mind, and boosts energy for the whole day. This habit improves heart health, supports weight loss, enhances sleep, and increases focus. To maintain it, you can prepare your clothes the night before, set an early alarm, and invite friends to run with you.

plan

buithithuyhang1811 — 2025-03-14 01:36:18 UTC

-I will use the Running App to track my running progress. It records the distance and speed I run, provides different workout routines to improve my endurance and speed, and helps me set goals and track my progress to stay motivated.

-Before running: Eat a light meal 30-60 minutes before running, like a banana, whole-grain bread, or oatmeal. These are easy-to-digest carbs that provide energy for the run.

After running: After running, hydrate and eat a light meal with protein and carbs to help recovery. A good choice is a fruit smoothie with yogurt or eggs with vegetables.

-Rewarding Myself After Running: After each run, I will reward myself with something special, like:

Buying something I like, such as a new book or sports clothes.
Enjoying relaxing time, like watching a favorite movie or having coffee.
Treating myself to a nice meal, such as a favorite dish after the run.

plan for week 1

buithithuyhang1811 — 2025-04-08 05:08:29 UTC

Having a full breakfast every day: I will make sure to have a nutritious breakfast every morning to provide energy for the entire day.

Maintaining a running habit: I will run regularly every morning and use the Running app to track my progress and improve my performance.

Rewarding myself: After completing the first week of maintaining my running habit, I will reward myself with a movie outing to encourage myself to continue keeping up with these healthy habits.

time i run during the week

buithithuyhang1811 — 2025-04-08 05:23:17 UTC

what i do before morning run

buithithuyhang1811 — 2025-04-08 12:18:44 UTC

Before I start my morning run, I eat a piece of bread to give me energy and drink a little water to stay hydrated. This helps me feel better and not tired while running. Then, I do some basic warm-up exercises like moving my arms and legs, lifting my knees, and stretching. Warming up helps my body get ready and avoid injury. After that, I begin to run slowly and then go a little faster if I feel strong. Starting the morning like this makes me feel happy and full of energy for the day.

what i do after morning run

buithithuyhang1811 — 2025-04-08 12:21:27 UTC

After I finish running, I give my body energy with a good breakfast – a tasty bowl of mixed noodles. This meal helps me feel full and gives my body the nutrients it needs after exercise. Eating my favorite food after running is a small reward for myself and helps me feel happy and ready for a new day.

reflection

buithithuyhang1811 — 2025-04-08 12:22:59 UTC

The first week of morning runs brought many interesting experiences and challenges. Waking up early was difficult at first because I didn't have the habit of getting up early before, but I gradually adapted and felt more energized after each run. I started with short distances, then increased gradually and noticed an improvement in my endurance. I can improve in terms of health and everything

The biggest challenge for me was staying motivated, but setting small goals like running 10 minutes and listening to music helped me keep going. I also learned that getting good sleep is important to help my body stay strong and healthy.

I feel proud of my first week. I think I’m getting better both physically and mentally. Next week, I will try to run longer and faster to build more strength and energy.

Challenges that may occur this week?

buithithuyhang1811 — 2025-04-08 12:23:20 UTC

This week, I may have some difficulties with running. Waking up early may be hard, especially if I am not used to it, and my body needs time to adjust to the new routine. Running long distances may also make me feel tired, especially if I am not used to running in the morning. These challenges could affect my ability to meet my goal because if I miss runs or feel tired, I may lose motivation and not stick to the habit. However, I will try to sleep earlier, be patient with my body as it adjusts, and keep following my plan to reach my goal.

How I will overcome the challenges?

buithithuyhang1811 — 2025-04-08 12:23:38 UTC

To make it easier, I will get my running clothes ready the night before so I don’t waste time in the morning. Sleeping earlier by using my phone less will help me get better rest, making it easier to wake up for my morning runs. Better sleep also helps my body recover, reduces fatigue, and keeps me motivated to stick to my routine and achieve my goal. Instead of running too much at first, I will start with short runs and slowly run more when my body feels stronger. This way, I can get used to morning runs without feeling too tired or bored.

picture

buithithuyhang1811 — 2025-04-08 13:12:15 UTC

this week's gift after i achieved my goal

buithithuyhang1811 — 2025-04-08 13:25:59 UTC

plan for week 2

buithithuyhang1811 — 2025-04-08 13:27:40 UTC

Eat a full breakfast every day: I will eat a healthy breakfast every morning to have energy for studying and activities.
Listen to podcasts: I will listen to podcasts every day. This helps me relax and learn new things, and it also helps my English listening skills.
Give myself a reward: After I finish my first week of running, I will give myself a reward — a day of barbecue. This will help me stay motivated and keep going.

what i do before morning run

buithithuyhang1811 — 2025-04-08 13:28:17 UTC

Before I start my morning run, I always give myself a little energy. One cup of coffee helps me wake up and feel ready for the day. I also eat a small sponge cake to get some sugar, so I feel happy and not hungry while running. This small breakfast makes it easier to run and helps me feel strong. It is now an important part of my morning running routine.

time i run during the week

buithithuyhang1811 — 2025-04-08 13:28:50 UTC

picture

buithithuyhang1811 — 2025-04-08 13:28:58 UTC

what i do after morning run

buithithuyhang1811 — 2025-04-08 13:29:46 UTC

After finishing my morning run, I will recharge by eating a cup of yogurt. Yogurt helps me recover quickly and gives my body the nutrients it needs. It provides protein and also soothes my stomach, making me feel comfortable. Eating yogurt after running helps me feel light and full of energy, ready for a productive day. It is a small but important reward that gives me strength after each run.

How I will overcome the challenges?

buithithuyhang1811 — 2025-04-08 13:30:50 UTC

To overcome these problems, I will listen to my body and rest when I need to. I will use music, podcasts, or small rewards to stay motivated, especially on hard days. Also, I will stretch before and after running to help my muscles feel better. This will help me keep running and enjoy it more

reflection

buithithuyhang1811 — 2025-04-08 13:31:12 UTC

At the end of the week, I will take time to think about my running and see how I have improved. I will check if I can run longer, faster, and more regularly than before. I will also think about what helped me s tay motivated and what problems I had during the week. If I felt too tired or had trouble running, I will try to understand why and find ways to fix it. Maybe I need to rest more, change my running speed, or try new places to make running more fun. By thinking about my progress, I can learn from my experience and make better plans for the next week. This will help me stay strong, keep improving, and enjoy running even more.

this week's gift after i achieved my goal

buithithuyhang1811 — 2025-04-08 13:31:28 UTC

plan for week 3

buithithuyhang1811 — 2025-04-08 13:55:34 UTC

My plan has three main goals. First, I will eat a full breakfast every day to give my body energy and help me feel awake and ready for the day. Second, I will keep the habit of running regularly and use the Running app to track my progress and improve my running performance. Lastly, after I complete the first week of running, I will reward myself with a meal out to motivate myself to keep going and reach my goals.

what i do before morning run

buithithuyhang1811 — 2025-04-08 13:56:00 UTC

Before my morning run, I prepare a light meal to give my body energy. I eat apples and cherries because they are full of vitamins and fiber, which help me feel fresh. I also drink a cup of milk to get protein and calcium, which helps my muscles stay strong. After that, I do some light warm-up exercises to get my body ready, reduce the risk of injury, and prepare for the run. This light meal and warm-up help me have enough energy and start the day full of strength.

time i run during the week

buithithuyhang1811 — 2025-04-08 13:56:19 UTC

picture

buithithuyhang1811 — 2025-04-08 13:56:42 UTC

what i do after morning run

buithithuyhang1811 — 2025-04-08 13:57:02 UTC

After finishing my morning run, I recharge with a healthy breakfast. I choose fried bread, a meal that has enough protein and healthy fats to help my body recover quickly. Fried bread gives my muscles the nutrients they need after exercise. This meal is not only tasty but also keeps me full for a long time, giving me enough energy to start the day strong and productive. This breakfast helps me keep a good balance of nutrition and lets me continue my activities without feeling tired.

How I will overcome the challenges?

buithithuyhang1811 — 2025-04-08 13:57:29 UTC

To overcome these problems, I will warm up before running and cool down after running. I will also stretch to help my muscles feel better. To stay motivated, I will listen to music or podcasts and give myself small rewards when I reach my goals. I will drink enough water and eat healthy food after running to help my body recover. By doing these things, I can stay strong, run better, and enjoy my training.

reflection

buithithuyhang1811 — 2025-04-08 13:57:53 UTC

At the end of the week, I will take time to check my running progress. I will see if I can run longer and faster and if I was able to run often during the week. I will also think about what helped me and what was difficult. If I had any problems, I will try to fix them by changing my running distance, taking more rest, or trying a new way to train. Based on my progress, I will make a plan for the next week to keep improving and stay motivated. This will help me understand my abilities better and

this week's gift after i achieved my goal

buithithuyhang1811 — 2025-04-08 13:58:38 UTC