Step by Step: My Journey from the Couch to 5K

I didn't need a new year to start working on my health, but I had no experience with running.

My futile attempt at running was during a pacer test in high school, which didn't last very long. There were some harsh lessons in what not to do: forgetting to breathe as I ran and pushing myself too hard too early.

My motivation to get in shape with running started in March last year when I attended a 5K to support my friends.

I missed the race, but I was surprised to see runners of all sizes and ages and many walkers. One of my friends even won second place in her age group. Watching her and other runners receive their medals, I felt exhilarated and excited. Caught up in the celebration, I realized that this thrilling sense of achievement was what I truly desired for myself. However, that wasn't when I started running.

Two months later, at the end of May, I began putting in the effort by walking around my neighborhood.

None of my walking workouts exceeded 1.5 miles, and I strolled through half of them. One day, when I ended my walk, I realized how close I was to reaching 2 miles. This realization pushed me to go farther in each workout. A month later, I regularly walked more than 2 miles and motivated myself to increase my pace.

On a walk in July, I felt compelled to move faster. So, I ran for the first time since my high school pacer test.

Even then, I didn't run the whole time. I jogged for part of it and walked when I got tired. On my first few runs, I huffed and puffed, sweated buckets under the rising morning sun, and often wondered why I was doing this. It was exhausting. I wanted to quit several times during my jogs and promised never to think about running again. Yet, memories of the race's vibrant atmosphere, how I surprised myself with each jog going past what I thought was my limit, and the satisfying post-workout endorphins kept me pushing forward.

By the end of July, I had completed my first 5K alone.

This 3.1-mile attempt took me over an hour, and I still jogged and walked. Yet, completing it filled me with pride. I realized I could do this and gained confidence in my physical self. I wanted to move more and run faster. So I did.

I had caught the running bug, so I began running a 5K every weekend and fitting in 2-mile runs on weekday mornings.

During that time, I set my goal to finish a 5K in 45 minutes. Eventually, my average pace per mile improved from 18 minutes to a speedy 16. In October, I completed only one of my miles in under 15 minutes, but I still hadn't reached my goal of a 45-minute 5K. One morning, on my way to work, I saw a sign for a Halloween 5K fun run, but my nerves got the best of me, and I didn't sign up. I regretted it. After seeing the fun pictures of costumes and beaming faces people posted online, I found a Thanksgiving run and signed up for it.

I felt a mix of nervousness, fear, and excitement. Finally, I committed to participating in a 5K.

The month flew by, and race day arrived. That morning, my hands wouldn't stop shaking. I tried to calm myself down with breathing exercises, but I was still anxious. I kept triple-checking to ensure I had my earbuds, running bib, and car keys. After my boyfriend reassured me for the umpteenth time, everything would be okay, I got into my car and drove to the race.

When I arrived, my nerves flared up again. I calmed down when my mom came to support me, yet my anxiety heightened further as I stood in line at the race's start. However, once the race began, all my nerves melted away, and I experienced one of the best moments of my life during my first run!

I finished the race in 45 minutes and 43 seconds. Although I didn't achieve my 45-minute 5K goal and didn't win a turkey trophy, I was okay with it. I finally got to participate in the run and share the collective post-race joy with others. I felt proud of myself.

Alone on a cold but sunny December morning, I finally reached my goal. 

I ran my best 5K in 44 minutes and 44 seconds!

I danced in the streets and pumped my fist in the air. The feeling of exhilaration hit me when I finished. I did it!

My physical self felt much better than when I started my journey earlier that year. Each race and every kilometer taught me more about my physical and mental limits and how to overcome them. I've set a new goal: to complete a 5K in 40 minutes. I'm excited to continue my health journey and reach this goal.

I didn't wait for the new year to start working on my health; I set one goal and began gradually.

I concentrated on surpassing my previous limits. It took time, effort, and determination to reach this point, but I did. This journey has shown me that the best time to work on your health is when you're ready. You don't need a new year or special occasion to begin.

Start where you are. Now is the perfect time to begin because your health journey starts with you.