Stop sabotaging your success with these 3-words
From “I Can’t Do This” to “I Did It!”
As a dedicated gym-goer hitting the weights 4 to 6 times a week, I always avoided one fitness challenge — cardio. I despised it with all my heart (pun intended). My negative self-talk convinced me my cardio was terrible, and any attempts at improvement were short-lived. I always said, “I can’t do this”. But when setting my New Year’s resolutions, I decided cardio would be my new priority.
Long story short? I achieved my goal! From barely running 3k without gasping for air, I transformed my endurance and smashed my target by running 5.63k in 27:45. It wasn’t easy and I’ll break down exactly how I overcame my own negative biases.
Motivation: Overcoming Mental Barriers
We’ve all heard that cardiovascular exercise is as crucial as strength training, right? But I never bothered because, let’s face it, it was uncomfortable. As a kid, I loved running while playing soccer and tag, but somehow that passion fizzled out as I grew older.
I knew I needed to incorporate cardio into my training to boost my overall fitness. Though clueless about running techniques, I set an achievable goal to run a 5k in 30 minutes. It seemed reasonable — the average time for most men.
Planning: Setting SMART Goals
Having a significant, measurable goal to work towards was a game-changer in my journey. I committed to a charity race in July with over 16,000 participants. It was a 3.5-mile (5.63k) challenge, and I made it my mission to outperform my friends. Sure, it might seem petty, but where’s the fun without a little competition?
I had approximately 7 months to build up my endurance and speed. Plenty of time for a fitness transformation, right?
Training: Consistency and Perseverance
My indoor volleyball shoes sufficed for the running I was going to be doing and I didn’t want to splurge on anything fancy.
I began my training regimen by running once a week, starting with about 3k to build endurance and stamina. I’ll be honest — my ankles and calves were on fire for the first 4 to 5 sessions. But with persistence, I built enough strength to run a full 5k without stopping. It took until April, but I achieved this milestone! However, I still wasn’t hitting that 30-minute target.
Life threw me a curveball in May, and I took a break from running for about a month. Come June, with the race deadline approaching, I kicked my training into high gear. I increased my running frequency to twice a week, focusing on improving speed and reducing time. I realized success in running is largely a mental game. I developed a powerful mantra: “just one more step, just one more step, …” If I don’t stop, I don’t lose.
Results: Smashing expectations
Race day arrived, and pre-race jitters hit hard. I’d had an intense leg workout two days prior and was still feeling the effects. But you know what? The adrenaline rush took over, and I ran faster than ever before. I shattered my record with a time of 27:45 for the 5.63k. While I’m not breaking any world records yet, I did outperform all my friends. More importantly, I proved to myself that I’m capable of achieving anything with the right mindset and dedication.
Reflection: Lessons in Self-Improvement
The biggest takeaway from this transformative experience? Never limit yourself by saying you can’t do something. This journey wasn’t just about improving my running — it taught me that with determination, strategic planning, and consistent hard work, you can achieve any goal you set for yourself.
So, what personal challenge are you waiting to tackle? Go out there and conquer something you’ve been saying no to. Trust me, you’ll amaze yourself with your hidden potential. Remember, you’ve got this! Embrace the power of positive thinking, set ambitious yet achievable goals, and watch your life transform one step at a time.
