How To Stop Procrastinating and Just Run! (5 Second Rule)
Often times the hardest step to take is the first one. Yet taking that first step can make all the difference in the world in our lives as well as others. What stops us from taking those first steps towards any goal? Doubt and negative self-talk. It doesn’t matter whether you are out of shape or fit, we all struggle with insecurities. Running is one exercise that causes people great joy and at the same time can bring us challenging questions about ourselves. We may begin to question, whether we are fast enough for the 5k? We might also wonder if we really go the distance of a half or full marathon. In this weeks’ post, we will talk about applying the 5-second rule to get out of your own head and into action. We will meet Hollie Madamba and see how she used the 5-second rule to play field hockey at the age of 51 years old.
The Challenge:
Perhaps you have been wanting to try running as a method to lose weight. You may have a family full of runners and been inspired to try it, but you are afraid of getting injured. You could be afraid based on past experiences with breathing or some other pain. Let’s say for a moment you have decided to train for your first race, what challenges will you quickly experience once your decision has been made? What time of day will I train? It’s too early. It’s too late. It’s too dark. It’s too cold. These excuses, reasons or challenges can go on and on. You need a mind hack for when these thoughts come into your mind, that you can quickly move into action. That mind hack is the 5 Second Rule.
The 5 Second Rule:
The 5 Second Rule is actually a book written by Mel Robbins. Mel, one night had been thinking about numerous goals that she wanted to achieve for herself and had not acted on any of them. On this particular night, she was watching a space shuttle prepare for takeoff. As they counted down from ten and got down to 5, 4, 3, 2, 1, lift-off, there was her aha moment. “That’s what I need to do to get myself into action every morning” Mel said. When her alarm would go off she would use the 5 second rule to lift the covers off of her and lift out of bed like that rocket. No longer hitting the snooze button after about a week, she noticed that she was using the rule more and more in her decision making good throughout the day. Should I exercise today? 5 Second Rule! Should I say yes to this promotion at work? 5 Second Rule! Should I let my mate know how I’m really feeling? 5 Second Rule! I think you can already put the pieces together as to how this simple strategy can help you in your running journey. Let’s dive into how to apply the principles!
Simple Steps To Apply The 5 Second Rule:
Decide What Your Running Goals Are: Would you like to run your first 5k? Would you like to run your first half or full marathon? Are you a marathon runner now and would like to qualify for Boston? No matter what your goals are, decide by getting your calendar out and 5,4,3,2,1 write it on the calendar. Those that are new to running allow for 8-12 weeks of training before your first event.
Mark Out Your Training Days: Having a clear plan as to what days per week will be your training days, you will be more likely to stick to that routine.
Time Block Running Times: You must review your life and determine the best time of day to block out for your runs. Some find it best to train in the morning before work. Others enjoy an evening run. Both methods presents it’s own set of challenges. Here is how the 5 Second Rule can help; For morning runners, set your clothes out the night before. Set your alarm clock on the other side of the room. This forces you to get out of bed to get it. When the alarm clock goes off count 5,4,3,2,1 let’s do this! For evening after work runners, pack your running bag the night before. This way you are not rushing out the door for work and forget anything. After work when you may have had a rough day and just wants to go home and grab a beer, count 5,4,3,2,1 and head straight to the trail. Remember your commitment to yourself to do this! Family calls and say I need you to stop pass the store to grab the milk before I can make dinner, 5,4,3,2,1 no problem just remember I have a 30 min appointment on the trail then I will grab milk. See there will always be something that will come up. Time blocking will help you keep your commitment to yourself.
Grab The Right Gear: Know in advance what the weather would call for in your area. If it’s winter in your area, be ready with the right gear. The 5 Second Rule is needed when making the investment to buy the right clothing. The 5 Second Rule is needed again when you realize that on your running day it will be 25 degrees out. 5,4,3,2,1, Let’s Go!
Your Mindset: As mentioned our own negative thoughts will try to cause us setbacks. Thought like: Maybe you can’t do this, it hurts to run, my breathing is horrible. We can use the 5 second rule to reframe our negative mind by saying: “I CAN Do This!” “I’m getting stronger” “My breathing is hard because I’m getting faster” 5,4,3,2,1 Change your thoughts.
The Power of The 5 Second Rule In Action (The Hollie Madamba Story)
In August 2019 a young 51 year old woman named Hollie Madamba joined our Keep Calm And Run To The Best You 5K training program. Hollie was drawn to the group due to her cousin Mer joining in March of 2019 and achieving great results. Meredith suggested Hollie give it a try. Hollie was hesitant at first, and before learning about the five second rule, she basically put it into practice when joining the group for the first time. Hollie is a mother of two, from Somers point New Jersey. Coach Tadris was able to catch up with Hollie to ask her how she uses the five second rule today.
CT: Hollie were you an athlete growing up?
HM: I was always athletic. I played sports in high school each season, including, field hockey, basketball, and softball all four years
CT: When did you take up running?
HM: I didn’t pick up running until after having my children. Before my pregnancies I would participate in kickboxing and Boot Camp with my cousin Meredith. Then I had to stop my vigorous workouts for my pregnancies back in 2008.
CT: What motivated you to start to get healthy again?
HM: I was feeling very out of shape and reached out to my cousin Meredith who I knew was running regularly to help me reach and set a goal of running a 5k. I didn't like how I was looking in my photos. I recalled back to how great I felt in 2008 when I would run sprint triathlons with Meredith. Meredith told me she was going to start training for Trail of 2 Cities 5k and I wanted in.
CT: What challenges do you face when it comes to running?
HM: Running is a challenge for me. I’m not fast and my mechanics could be better, however each time I come out with the group I get a little better. The run, walk, run program works very well for me! At this time,I am very proud of the Trail of Two Cities 5k run over those two bridges. I documented each run on social media and loved the support. Each training session I would get farther and farther and that felt great!
CT: What has running done for you?
HM: Running helps me deal with stress as well as giving me a positive outlet. I love the accountability group runs and meeting up with the group! Running also helps me control my diet and sweet tooth.
CT: How has the 5 second rule changed your life?
HM: I get nervous every time I sign up for a race. I use the 5 second rule to help me to get out of the car to grab my bib. I recently used the 5 second rule when I received a call to see if I would like to play field hockey again with some friends. I was thrilled that they even thought of me. I supposed since they have been tracking my running journey, they figured they reach out to me. I said 5,4,3,2,1 yes! Then when I got to the field, I was extremely nervous and thought that I’m 51 years old and these girls are 20’s and 30’s. This time I needed a little help, I reached out to your accountability group and members replied by saying: “Get your butt out there!” I counted 5,4,3,2,1 and got out of the car. It was a great decision. The girls were so happy to see me and we had a great game. Now whenever I get these negative thoughts into my head I used the 5 second rule and say: “I GOT THIS!”
Thank You, Hollie:
I like to thank Hollie Madamba for sharing her story! As I tell the story, after Hollie’s game winning goal, her team carried her off of the field. That may be a Disney fairy tale ending, however whether she scored the game winning goal, won or lost, she was a winner that day by getting out there. Often times we as runners do not run just for the love of running. We may run to give life to our other passions. Whether you are a beginner, or want to qualify for Boston marathon, use the 5 second rule and just do it.
Listen To This Week’s Podcast w/ Hollie Madamba and Other Members Of Our Group At The First 5k of 2020 on January 1st.
To purchase the “5 Second Rule” book by Mel Robbins click link for a list of our Morning Motivation (Read List)
https://www.runtothebestyou.com/morning-motivation-read-list
Sign Up To Our New 5k & Beyond Training Program (Online or In Person)