How do you get from a couch potato to a someone adequate runner in just 6 weeks?

Here’s a real life case study from Healthbolt which I found really interesting.

Step 1: Get shoes that fit

For maximum comfort and to prevent injury.

Step 2: Pick a 5k and Sign up (Or have your wife pick one and sign you up.)

Get a goal and work towards it.

Step 3: Come up with a plan

Set a target pace to work with. Assuming you’re going from couch to 5k, we’ll set a very easy to hit goal pace of 10 minutes per mile. This means your 5k should take you about 32 minutes if you never walk. Check out the full list of training plans for ideas

Step 4: Execute your plan.

Another important part of this step is to not let yourself get down if you fall off the horse. It’s OK to miss one workout. Move it to another day!

Step 5: Start slow.

Once you get out there make sure you take it easy, especially the first two weeks. Motivation can take a big hit when you’re completely drained at the end of each workout especially in the beginning.

Step 6: Diet.

Don’t go on a diet, just pay attention to what you’re eating. Chances are, when you start running, your appetite will increase.

If you do eat lots of carb-y stuff try and do it before a run. I like to eat half of a granola bar or something in the morning before my runs.

Eat proteins: it will fill you up more than sugar and carbs to satisfy your growing appetite, plus it will help you build your muscles. You’ll see incredible amounts of growth right when you start any new exercise; exploit this!

Step 7: Show up on race day no matter what.

Don’t be scared! You can do it! You have to give it your best no matter what.

What are your best racing tips for beginners?