During the summer, it's important to prevent dehydration and stay cool, but still continue to work out. You can't stop exercising just because it's hot outside. Exercise is important for good heart and overall health so you want to keep it up. 

Getting into shape is weighing heavily on the minds of many people – and families – around the world. Unfortunately, many people, just like you, are convinced that it costs a lot of money and requires a bunch of equipment to get into shape. This isn’t the case at all. Consider 5K runs as prime examples. In fact, getting ready to run your first 5K can be done on a very limited budget. Here is a play-by-play to get you to from the couch to 5K, all the while stretching your legs, but not your budget.

First, create a plan. It takes more than wishing to bring about significant changes in your life. You must act and be an integral part of the process when it comes to making monumental shifts in your health, fitness, and overall wellness. It also takes careful planning, including a plan that takes you from blueprint to action.

Next, gather the essential tools. Running, or even walking at a brisk pace, requires little in the way of expensive exercise equipment or even fitness DVDs. You need a comfortable pair of running shoes, perhaps a little music to set the mood, and a little motivation. You can get two of the three from a simple mobile app, called C25K. The free app gives you all the tools you need (with the exception of a good pair of running shoes) to get off your couch and 5K ready in an eight-week span of time. The Zen Lab, LLC C25K app offers coaching, music, and is compatible with other apps like MyFitnessPal, HealthKit, and more. You can even coordinate with GPS so you know just how far you’ve come in your journey to a 5K frame of mind.

Third, find a partner for motivation. Motivation comes in many forms. For some people, the perfect partner is an app that is always available. For others, it’s a furry friend, who’s always willing to go for a run, tail wagging and all. Still, others prefer an accountability buddy. That’s the person that helps you stay motivated and holds you accountable to show up and exercise when the going gets tough. And for some people, the perfect partner is a purpose. It can be in honor of a person or to raise awareness of a cause that is near and dear to the heart. Regardless of the inspirational form, finding a motivational partner is often the true secret of success when making the transition from a bonafide couch potato to an on-the-go 5K runner.

During the course, embrace failure as a precursor to success. It’s not about how many times you fail to complete a 5K. It is about getting in the race time and time again until you complete your first 5K. After that, it’s all downhill. By that time, you see, you know you can do it and there are no excuses for failing again. You don’t have to run the entire time. You can walk — and even crawl to the finish line if that is what it takes. The key is to keep going and finish the first one. After that, you can focus your efforts on a faster finish for the next race – and the next one after that.

All the while, keep it simple. Perhaps the most important thing you can do to ensure continued success in your efforts to get off your couch and finish your first 5K is to keep it simple. Warm up. Run. Cool Down. Repeat. Don’t add weights or complicated obstacle courses along the way. Keep it simple until you’ve accomplished your first goal, then consider raising the bar – one level at a time. Running your first 5K can be one of the most terrifying, yet equally (or more so) rewarding adventures you’re likely to face. One thing it is not is one of the most expensive. It’s also a key step toward helping you achieve better overall fitness without derailing your attempts at restoring your financial fitness along the way.