I am fortunate to have participated in competitive athletics when I was in high school. Though it’s been years since I’ve leapt over any hurdles or dashed across a finish line, I remember the lessons that years of practice and coaching taught me about caring for my body and using it to do impressive things.
I have a few recommendations for anyone who is interested in becoming more fit but doesn’t have access to a coach. If you are interested in getting stronger and have access to a gym with barbells, I recommend Mark Ripptoe’s Starting Strength. This book is an extremely detailed introduction to barbell training geared toward novices. By following its guidelines I nearly doubled my deadlift in three months!
If you want to get stronger without using a gym, you should check out Convict Conditioning by Paul Wade. The marketing for this book is, to be blunt, very silly (it gets you strong–prison strong!), but the programming is top-notch. It walks you through ten progressive levels of difficulty for six exercises that cover every muscle in the body.
If you are more interested in building endurance or losing weight, a good place to start is the Couch to 5k plan. This plan is designed to help nearly anyone who is not sick or injured to begin consistently running three or more miles at a time after nine weeks of preparation.
Good luck in all of your fitness goals! Work hard, track your progress, and have fun!