Making a high goal can be helpful. A great way to do this is to sign up for a community event such as a 5K, a triathlon (perhaps a half-triathlon or mini-triathlon) or something crazy like a mud run (yes people actually run in the mud … try doing a Google search for “mud run”).
Most people who are overweight and out-of-shape that sign up for something crazy like a marathon will not succeed. But depending on your personality, willpower and physical ability this may not be a bad idea. Think about it, the CDC recommends for greater health benefits, 300 minutes (5 hours) of moderate intensity aerobic exercise per week! If you run a somewhat slower pace of 10 minutes per mile, that’s 30 miles per week which could easily get you in shape for a marathon (which is 26.2 miles). Sounds extreme, but have you ever seen an unhealthy or obese marathon runner?