"Hard work but motivational."
How I did it: I built up to it gradually. With the level of fitness I have, it's more of a jog than a run, but I set myself a pace I could maintain realistically (7.6km) and had an idea of the distance/time I wanted to do and just ran at the same pace throughout. I kept my eye on various measurements on the display and just kept aiming for some arbitrary marker on the way, i.e. I'm at 34 calories - let's get to 40 calories; now I'm at 4 mins 10 seconds, let's get to 5 minutes. I kept doing that until I got to my actual target.
If I really struggled to hit my actual target, I went for as long as I could before I really started flagging, noted what I'd done and set a little bit longer/further for the next time.
It took me three trips to the gym in total to get from doing just over two-thirds of my target to reaching it.
Lessons & tips:
- take it steady
- pace yourself
- psych yourself up before you go
- do some other exercise to warm up first
- wear trainers that are comfortable
- be inspired to reach your goal, but don't be over-ambitious
- know the level you're at and have a realistic aim
- be pleased with what you achieve if it's better than you would normally do, even if you don't achieve your goal
- use what you do achieve as a benchmark to nudge yourself past the next time
- good footwear
- comfortable clothing
- music (if it helps, but I actually use the sound of equipment around me to help me keep a rhythm, but I've found music helpful in the past too)
- friends/acquaintances/family who can help motivate you