You've always wanted to run a 5k, 10k, half marathon (maybe even a marathon), and now you've taken the leap and entered an event or decided that you're going to set yourself a challenge to increase your fitness. Well done!
For anyone, setting out to complete a challenge like that can be daunting. There is a relentless amount of information on the internet, and sometimes it can be difficult to know where to begin. We believe there are 3 easy steps to get you on your way to completing your first challenge.
The first step is always the hardest
Anyone who exercises regularly knows it’s often harder to start than to keep going. This difficulty is rooted in human behavior, driven by fears of the unknown, failure, and discomfort.
Overcoming these feelings is challenging, but one technique stands out: gradual exposure and desensitization, a method used in cognitive behavioral therapy to treat anxiety and phobias. By slowly exposing ourselves to what we fear, we can reduce our anxiety over time.
We can apply this to our workouts. Instead of overwhelming yourself with thoughts like, “I’m going to do a tough, long run today,” try a gentler approach. Say, “I know I can run half a mile without too much effort, so I’ll start with that and see how I feel.” This shift in mindset can make it easier to get out the door. Often, you’ll find the run feels better than expected, and you may end up going further than planned.
Find a training programme that works for you
While it sounds simple, navigating the countless articles and blogs on training can be overwhelming. The key to effective training is gentle progression. Training is a stimulus, and your body needs time to adapt. Push too hard too soon, and you risk burnout; progress too slowly, and you won’t see significant improvement.
Many training plans out there follow a "one-size-fits-all" approach. Instead, use our free tool to create a personalized plan tailored to your specific targets and goals.
Be flexible with your training
This is crucial! While following a plan is important, it’s equally vital to stay flexible and listen to your body. If you’re feeling unwell, skip the workout. If work leaves you exhausted, consider resting or swapping a hard run for an easy jog. While training is essential to achieving your goals, pushing yourself when your body isn’t ready can be counterproductive.
Hopefully, these tips will help you on your training journey!