RUN HEALTHY 2025

3 months / 3 simple habits.

A calmer mind, a stronger body, and a balanced life.

Are you ready?

Seeds of Calm

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Level 1: (unlocked from October 6, 2025)

Join our Online CommunityOne-pager on Stress Management
Daily Habit
Pause for 1 minute during the day
Download PDF tracker
What do I gain from this habit?
Whenever you feel stress or overwhelm building up, simply stop what you’re doing, put away your phone or computer, close your eyes, and focus on your breath. Nothing more is needed—just inhale, exhale, and consciously return to the present moment. This minute helps reset your mind and body, reduce tension, and bring you back calmer and more focused.
The ability to quickly reduce stress levels
Better awareness of your body and mind
More calm and focus during hectic days
Improved emotional stability
Burnout prevention
One-Time Activity
Complete a short self-reflection
Download self-assessment
What do I gain from this activity?
Awareness of your personal stress triggers
A clearer overview of what drains your energy
Motivation to adopt the “one-minute pause” as an anchor

Building Resilience

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Level 2: (unlocked from NOVEMBER 1, 2025)

Online CommunityOne-pager on Immunity in Practice
Daily Habit
Brief contact with cold water
Download PDF tracker
What do I gain from this habit?
Each morning, take a short cold shower (just a few seconds), immerse your face in a bowl of icy water, or at least splash cold water on your face. This isn’t about performance or extremes but about a small, regular stress stimulus that strengthens your immunity and resilience. You’ll gain not only vitality but also a stronger ability to handle stress and discomfort in daily life.
A stronger immune system
Greater resilience to stress and environmental changes
An instant boost of energy and refreshment
Support for hormonal balance
One-Time Activity
Try full cold water exposure
Instructions for cold water exposure
What do I gain from this activity?
A mind-body connection through stepping out of your comfort zone
Better recovery and vitality
A practical tool for managing stress

Challenge Progress

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How does the challenge work?

Level 1:
SEEDS OF CALM

was UNLOCKS in OCTOBER

Level 2:
BUILDING RESILIENCE

was UNLOCKS in NOVEMBER

Level 3:
QUIET COCOON

Unlocks in December

Level 4:
LET’S FLY INTO 2026!

Unlocks in January
Disclaimer

  1. If you suffer from OCD (obsessive-compulsive disorder) or another mental health condition that could be worsened by the principle of checking off tasks or using To-Do lists, this approach may not be suitable for you. In that case, focus on a method that feels safe and supportive for your mental health—you can still use this challenge as an opportunity for education and to introduce healthy habits at your own pace.

  2. The RUN HEALTHY challenge is designed for individuals without serious health limitations. If you have any health concerns or specific needs, we recommend consulting your participation with a doctor or other professional to ensure it’s safe for you.

SPARRING PARTNERS, s.r.o.
|
Radlická 112/22
|
Smíchov, 150 00 Praha 5