OK, so I love to run. And, I love to weight train. The only problem is that I have not really “worked out” since I came to CU two years ago.

Yeah, I have been to the gym a couple times to lift weights and walk on the treadmill; and I have jogged around the pond a few times, but they were all sporadic moments.

I remember the days when I used to wake up at 5:30 a.m. five days a week to go to the gym or watch the sunrise as I jogged around the neighborhood before classes. I felt so good afterward. I had an image in my mind of how I wanted to sculpt my body, and I pursued it.

Now, after so long, I still have the image in my mind. But, how do I start to get back in shape?

Rod Wortley, head cross country and track and field coach, said the No. 1 step a person should do to get back in running shape is to set a concrete goal.

“Establish a reason for doing it,” he said.

Next, he recommends finding a running partner.

With a partner, “you’re more likely to show up and do it,” he said, and “it’s more fun.”

Afterward, create a chart to keep track of what is done each week, and place it on the wall or some other conspicuous place.

“You see it, and it’s motivating because it’s there in front of you,” he said.

And finally, be consistent.

“Make sure the goal is what’s realistic,” he said. “Don’t set yourself up to fail.”

Now that preparation is done, the running begins.

Wortley said to just focus on completing whatever time frame is set.

“Just get it done, whatever it is,” he said.

Even if you jog for 10 minutes and walk for the final five, just do it.

“Don’t worry about how fast or slow you are going,” he said.

When it comes to weightlifting, “getting back into the groove is the most important thing,” said Phil Keith, head athletic trainer and strength and conditioning coach.

“The key is progression,” he said. “Keep the weight lighter and make the repetition higher.”

He suggests 15 to 20 repetitions with lighter weights and eventually reducing to 8 to 12 repetitions with heavier weights.

“Going back to the basic exercises—squats, bench presses, seated press and lat pulls—is a good start for an exercise regimen,” Keith said.