BEND, Ore. -

It's day one, training for my first 10k race and I can tell right away the alarm clock and I are not going to be getting along.  But it's just the first step in that whole "no pain, no gain" thing.

Kyle Will,  owner of Will Power Training studio in Bend, is my instructor for the day.

Believe it or not, some of his biggest advice to those starting to do some intense training is about breakfast.

"A lot of people don't eat, especially morning runs or workouts, because they don't want to take the time," Will said. "They pop right out of bed, throw shoes on and go, but you need food."

Food is fuel. Will suggests eating something healthy, like wheat toast with peanut butter, before your swim, run or cycle, to maximize your energy. But don't change your eating habits completely, it could do more harm than help to your body

"Little bits and pieces here and there, but if you try to do too much, it doesn't work and nine times out of 10, people just give up," Will added.

After a good meal, Will suggests starting off the workout with cardio.

"I always tell my runners, you're arms want to go forward. Imagine there's a 2-by-4 coming out the middle of your body -- your arms can't cross that," Will said.

To strengthen the legs even more, lunges help build quad and hamstring muscles.

"Lunges are great to work everything from the hip down," Will said.

By using a box and doing step-up exercises, they achieve the same leg workout. But adding the height forces the muscle to work ever harder. A set of 15 or 20 on each leg should do the trick.

I thought running would get me out of doing push-ups, but Will says they're actually one of the most important exercises to do for any athlete.

"When you do push-ups, make sure to suck your belly button in to your spine, because you don't want your hips to collapse down," Will suggested.

Once you've got your heart rate pumping, it's time for a balancing act. By standing on a ball and holding weights, you can swing your arms in the running motion. It builds muscle and forces you to balance at the same time.

Remember, rest is just as important as exercising. If you work hard for four days, take one or two off.

"It's when you're body rests and recovers -- that's when your body gets stronger and you build the endurance," Will said.

Make some time, work hard and have fun.

"It's making you a better person -- generally happier, healthier, so you end up being a better husband, wife, dad, mom, better at work -- better at all of that," Will said.

Ok so you might not be an Olympic athlete, but you can compare yourself to one. BBC online has a new Olympic athlete body match. By plugging in your height and weight, it will match you up with the athlete that most closely resembles you.

Check it out at