You've thought about doing "something" to feel better, reduce stress, and reach a goal. But it's so hard to get started! Whether you haven't been off the couch in a while or want to run a marathon, these five tips will ensure your success. I'll bet I'll see you out there running in just a few days!

1)    Define your fitness goal. Be very, very specific and personal. For instance, saying “I want to be fit” is too general.  In order to get and stay motivated your goal needs to mean something to you. A better goal would be “I want to have more energy and lose one dress size in 8 weeks.” Or, “I want to run the 5K Race in three months.” 5K (3.2 miles) road races are terrific goals because it’s generally a manageable distance and there is a static end date for your goal (that you can’t change).

2)    Get the right gear. This will make a huge difference for your success. There are really only two things you MUST have before starting out to run: The right shoes and a good sports bra. Please don’t start an exercise routine with your old sneakers. You can really hurt yourself and that will not feel successful. Go to a running store and have an expert fit you for the right shoe. They should watch you walk in your socks to see the way your foot strikes (pronation). The shoe needs to be designed specifically for the pounding your body can take while running. It may take up to an hour to get fit for your shoes.  Shoes will run from $75 – $110. It’s worth the investment to reduce your chance of injury. Now, find a sports bra that is for high impact activity. Trust me on this, you’ll be more comfortable.

3)    Act  “as if.” This is an old clinical adage to help you assume the behavior and build confidence to reach your goal. If you act as if you are a runner, you are more likely to take actions as if you are. If you tell yourself “I’m not a runner, I can’t do this,” chances are you will defeat yourself before you’re out the door.

4)    Set yourself up for success each time you go out the door. This means setting daily/weekly goals that are truly attainable, not “pie in the sky” goals. If you experience success each time you go out, you are more likely to keep trying. Your daily/weekly goals will depend on the fitness goal you’ve set. If you’ve never run and you set a goal of running one mile, you are probably not going to experience success, but get frustrated and quit. Start small, be conservative, and experience success each time you run. Find a training guide that suits your fitness level. Go to www.runnermom.com, www.halhigdon.com, or  www.jeffgalloway.com  for some great guides.

5)    Tell everyone. Tell your friends and family what you are trying to achieve. This makes you accountable, not only to yourself, but to others. Writing down your activity (being accountable to yourself) will also increase the chances of success.

You CAN do it! Now, grab a piece of paper and work on that goal of yours. For more tips you can go to www.runnermom.com.