Hey check me out: I went from being a couch potato to running a 5k. I see that look you’re giving me.
I didn’t think it was possible either until I crossed that finish line. It all started when a friend invited me to do a 5k with him – that’s about 3 miles. Doesn’t sound like much but it’s a lot when you’re in your late, twenties and haven’t, run since gym class back in school., Not to mention the barely-there energy and Weight gain that adulthood seemed to hit me with.
Oh, and did I mention I had a month to get ready, Yeah this King of the Couch needed to be 5k-ready in 30 days.. How did I do it? The short answer is baby steps. After getting myself a new pair of running shoes, my journey began.
I kept a daily log of my progress along the way.
I found a 5k training plan online. That said to start with interval training..
The idea is to walk for 2 minutes jog for 1 minute and repeat that over and over again until your jogs hit, the 30-minute mark. Jogging for 1 minute was challenging enough. I got a long way to go.
Ow, my body., I’m so sore And obviously out of shape.I did some light stretching as soon as I got out of bed and that seemed to help.. At my buddy’s suggestion. I went to the gym today and had my first session with a professional trainer.
Outside of exercising. He told me, I need to eat better and drink loads of water.. We’Ll see if it helps
I’M writing down everything I eat throughout the day, including snacks. Foods that fuel running include bananas, oats, peanut butter, broccoli, plain yogurt, dark, chocolate, whole grain, pasta, potatoes and coffee.
Man! My appetite is through the roof, Probably because I’m burning way more calories than before.
My morning, jog went really well – 10 minutes That included walking breaks, but still Then I hit the gym, and my trainer had me do speed work – running from one point to another as fast as I can. That was brutal.
Sore today too. After that insane gym sesh., I guess that’s just gon na be a regular thing for the next month. I found a running group online and joined them for the first time today.. I was hesitant at first, but when I saw people of all shapes ages and abilities, I felt a lot better. I upped the ante and jogged for 2 minutes at a time with walking breaks in between. Having the support of others really helps
Today’S Saturday and I’m resting. It’s only the end of my first week of training, but I’m already feeling, like my pants, fit a little looser.
My trainer suggested cycling as cross-training, so I went on a 3-mile bike ride. Now I know exactly how long that 5k will be.. It still feels like I have so much work ahead of me.
Something amazing happened today. I jogged for 5 minutes nonstop for the first time in my life. I also got a glimpse of what people refer to as the “runner’s high.
Endorphins – you know those happy chemicals. You sense in your body after a workout – they were pumping through me like nothing else today, I think I’m starting to fall in love with running.
My energy levels are through the roof.
I no longer crave afternoon. Naps.. Even my boss noticed that I was a lot more productive at work today.
I did strength training at the gym. Lots of weights on my arms and legs. I’m already sore., I’m, also starting to understand the relationship between food and performance, a connection I’d never made before.
I weighed myself today and I’m down 5 pounds. I’M convinced jogging is the fastest way to lose weight..
My jogs are closer to 7 minutes long, now.
My trainer says my body. Fat percentage is gradually going down too.
Before I know it I’ll be a lean mean running machine, Oh yeah, and I ate a donut today., Because I deserve it.
I jogged for 10 solid minutes today and didn’t struggle at all I’m.
Spoke too soon. Beyond exhausted. Skipping running later today, and I cheated again. Seriously.
What do they put in donuts to make them so irresistible I’ve learned that when I crave sugar and eat junk I may momentarily feel better, but it always leads to a crash later in the day. Nap time. Can’T come soon enough,
Today is the official halfway point and I’m getting a new wind of motivation.
(, Or maybe panic that such little time is left )? Well, whatever it is, I jogged 15 minutes without stopping.
Gym day.. We did a full-body routine today and I’m feeling pumped. Never have I been more motivated to drop the pounds than I was today
I went on two 15-minute jogs (, with a 5-minute walk, in-between ) with a buddy today.. My trainer told me to be extra careful to stay hydrated..
He said to divide my body weight in half and then drink an ounce per pound., That’s 80 oz for me, or a little over half a gallon.
I’ve decided to start alternating drinking water with Gatorade, since my runs are getting longer. I have to replace those lost electrolytes I’m, also seeing some incredible muscle definition in my legs.
I noticed today that my skin looks better than it has in a long time..
It struck me kinda weird, so I looked it up.. I guess exercise improves your complexion because it boosts blood, circulation., Well, cool I’ll, take it
Ten more days until the big day, Making the jump from a 15-minute jog to a 20-minute jog was not bad at all., And did I mention that I sleep like a rock now, No more long nights of tossing and turning my insomnia left long ago. That and 5 more pounds.
I’ve noticed that the backs of my thighs have been especially sore and my ankles have been tight.
My trainer showed me how to use a tennis ball to massage any problem areas.. I do it to the bottoms of my feet. Too.
The last thing I need right now is an inflamed tendon.. I sure hope this pain goes away in time or this 5k might not happen for me
Phew, my legs feel better.
Thank goodness. I was worried. I’D pulled something. More experienced runners have encouraged me to take it.
Easy. I’m told that if I can run 20-minutes non-stop, I should have no problem with the 5k.. I hope they’re right.
Nothing, I did absolutely nothing.. It was beautiful
I finally went on another bike ride today. I should do it more often. 5 miles – done
I was feeling a little tight again. Rolled my tennis ball all over the problem, areas stretched and went on a brisk walk.
I ran 25 minutes. Nonstop Listening to music, while jogging helps the time go a lot faster. Any recommendations for my ultimate running.
I’m stocking up on pasta, ingredients and bananas. Lots of bananas. I’m told the potassium will help balance the electrolytes. I lose on longer runs.
Tapering today. Everything I’ve read, says not to overdo it. In the days leading up to your first big race.
I enjoyed a delicious high-carb meal with my new running friends.
Ready for tomorrow morning, but I’m also nervous.
I did it. I ran my first 5k I’m so proud of myself. I think my training program must’ve been just right, because the run was relatively easy and enjoyable.
I can’t wait to sign up for my next race. Are you ready to lace up your shoes and start running Other than taking baby steps watching what you eat, staying hydrated and training? Slowly, but surely here are some other tips. I can give Invest in a good pair of running shoes..
If you need extra support, get some medical inserts for them., If you feel pain, whether it’s in your feet, knees or any other part of your body STOP. The last thing you want is an injury that forces you to quit any sort of physical activity. Find someone or a community to run with, especially one that includes experienced runners.
Follow their lead and learn from them.. If you choose a friend to run with, it can be a great bonding experience too. Most importantly, get your doctor’s approval before you go from the couch life to running marathons.
You don’t want to shock your body into this new lifestyle.. So hey. If you learned something new today, then give the article a like and share it with a friend