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