You don’t get better by doing more. 

You get better by doing what you can repeat.

That’s the mistake most people make with training. They think progression means pushing harder, adding distance, or jumping straight into the hardest version. In reality, progression is about restraint.

If you’re already walking 4 or 5 kilometers a day, you’ve built a solid base. 

The next step isn’t to suddenly run a few kilometers. That jump is usually where injuries start and motivation dies.

Progression works best when it’s gradual and predictable.

Instead of changing everything, add something small. 

Walk as usual, then jog briefly. That jog might be ten seconds. It might be thirty. It might be a minute. 

The exact number doesn’t matter. What matters is choosing an amount you know you’ll repeat tomorrow.

Consistency beats ambition every time.

Doing less, consistently, will always outperform doing more once and then stopping because it was too hard. 

Progression is just habit-building with patience.

Progression isn’t exciting. It’s not flashy. But it’s reliable.

Slow increases. Short intervals. Repetition you can sustain.