Taking the First Step…

Working in the fitness industry, a common complaint that I hear all too often has to do with taking that first dreaded step towards a goal. It seems many just don’t know how to start, are afraid to start or think that whatever their objective it may be impossible to accomplish. The other day a woman confessed to me how she’d love to run a 5K but doesn’t think it will ever happen. She admitted that walking at a brisk pace for even a few minutes causes her to become out of breath. So what do you do if any goal, small or big, seems unattainable? Alas, the seemly impossible doesn’t have to be. Here’s how to begin on your road to success.

Irrespective of the audacity of your goal, the key is to start working towards it slowly and with realistic expectations. If you try to do too much too soon, you’re likely to crash and burn, become discouraged and quit. Whether your objective is to be able to run one kilometer or the Boston Marathon, think small at the start, have a plan and stick to it.

Let’s say you’re the one wanting to run that 5k. Start with a walking regimen and build from there. It can go something like this:

Week 1: Walk every other day for 20 minutes at a leisurely pace.

Weeks 2 – 3: Continue with 20 minutes of walking but begin picking up the pace.

Weeks 4 – 5: Continue increasing the pace until you are able to walk for 20 minutes at a rapid speed while still able to carry a conversation.

Week 6 – 8: Begin to include light jogging within your 20-minute routine. Replace walking with a minute or two of jogging interspersed throughout your walk each week until you are jogging for the entire 20 minutes. 

Week 9: If you feel completely comfortable with the 20-minute jog, continue adding two to three additional minutes of jogging each week or two.

Once you are jogging for 30 minutes you can break out the pedometer to measure your mileage. Odds are you’ll either be running a 5K or extremely close to doing so.

So, if you’re having trouble taking that first step--albeit for running a 5k, cycling in a charity ride, starting that new boot camp class or joining that new tennis group--it’s really about taking baby steps. Time, patience and consistency are paramount, and I can’t stress the consistency piece enough. Your body will respond if you keep at it. And while I used the 5K as an example, the same rules apply to any type of exercise.  For those that have been putting off trying something new or reticent to go after a new goal, why not start tomorrow? Let me know how it goes!