A little over three years ago, I laced up my running shoes and headed out on my first run in years. It was painful and slow-going, but at that point in my life I was semi-fresh out of college, chubby and severely uncomfortable in my own skin; I knew I needed to make a big change.
So, I downloaded the Couch to 5K app and struggled through the first few weeks. Soon enough, I realized I was actually not too bad at running. My endurance was building and my pace was quickening. I signed up for my first 5K race, then my first half marathon. Now I have three half marathons, a triathlon and several 5Ks and 10Ks under my belt. I’m down 40 pounds and prioritize taking care of my body through exercise, drinking water and skincare.
Since I started my “fitness journey,” many people have asked me for advice. It’s incredibly humbling, but my response is true: if I can do it, anyone can. I despised cardio, sweating — anything that would cause my face to flush. Now, it’s part of my daily routine and a huge stress reliever. I want to share some of the advice I’ve given over the years to people looking to make a lifestyle change or lose weight.
Note: a few of these tips are running-specific, but if you replace “run” with your exercise of choice, they apply to a variety of exercises:
Set a tangible goal.
My current goal is 1,000 miles this year, but I’ve been running practically nonstop for three years now. If you’re brand new to running, don’t decide you want to run six miles a day, every day of the week. A goal like that is not healthy, and it’s a guaranteed way to make yourself resent the sport. Start with a small goal: “I’ll run for 20 minutes, four days a week,” and build up from there.
Find what keeps you motivated.
I kept signing up for races because it meant spending my hard-earned money on registration fees, making it harder to back out. Having a race on the horizon is what gets me out of bed on those groggy mornings. Consider your schedule and sign up for a race that you think you’ll actually be able to train for (see first tip), and then do it! I almost cried crossing the finish line of my first half marathon because I was so proud (and tired/ready for a beer). If signing up for races doesn’t do it for you, find what does. Maybe you can treat yourself to a margarita on Friday nights only if you’ve worked out four times that week. Maybe it’s not something tangible, but just being able to play tag with your kids without feeling exhausted. Whatever it is, finding your motivation will make your workouts so much more rewarding.
Everything in moderation.
They say abs are made in the kitchen, not the gym, and it’s true that eating well plays a huge role in your physique. But I love ice cream, cookies and pizza. Completely cutting out the foods you love means a lifetime of sadness. Honestly, show me someone who is happier never eating pizza and I’ll show you a liar. You just can’t eat it every day and expect to have the body you want (unless you’re Michael Phelps). But by cutting back on the junk foods you love, you’ll appreciate them that much more when you do treat yourself.
Hydrate!
Make a conscious effort to drink at least 64 oz. of water each day. Not only will your skin love you for it, but drinking water also keeps you full and energized.
Listen to your body.
I’d love to be able to run every day, but sometimes my body just says “not today.” It’s so important to listen to your body to avoid overexerting it and risking injury. If your legs are just unbearably restless, consider a slow mile on the treadmill, but rest days are when your body builds and repairs muscle. Take them!
Ask friends and family to hold you accountable.
When I decided to start running, one of the first things I did was share a Facebook post about what my goals were. Telling 1,000 people at once what I was doing was a good way to make sure I stuck with it.
If you give it an honest try and still hate it, don’t force yourself to continue.
If you’ve been trying for weeks to get into a groove, but have yet to go on a run you didn’t feel miserable throughout, maybe you weren’t meant to be a runner. It’s OK to go through a trial-and-error process to find the exercise that works best for your body, ability, schedule and happiness. It’s important to enjoy what you do!