Are you green with envy as you watch runners with their lean, toned bods run swiftly by you—but not enough to put down your green juice to pound the pavement yourself? The thing is, even lazy girl’s can run—take it from a former lazy girl (former because I’ve now run six marathons). To get you off your chaise longue (rule #1: never call it jogging, just don’t), we’ve got your lazy back—here are some pointers to help you complete your first 5 or 10k.

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Guide to running: Go shopping.
If shopping is your cardio, well, you’re in luck, because hitting the mall is the first thing you should do if you are a new runner. Firstly, you need a proper pair of running shoes—your Keds aren’t going to cut it. The staff at a running shop can help you find the right pair for you (they’ll have a look at how your foot strikes the ground) that fit well, which will help lessen the chance of you experiencing shin splints or knee pain. Also, add some pieces of cute, functional fitness gear—sweat-wicking, technical fabrics will keep you comfortable, and getting to sport some chic fit wear always provides a little motivational boost to get your run done. Other key items: a high-impact sports bra, water bottle, non-cotton socks.

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Guide to running: Find a running bestie.
A running BFF can help keep you accountable. It can be way too easy to skip a run in favour of kicking back on the couch catching up on Scandal when you’re just running on your own. But it’s harder to skip your run when you have regular running dates with a friend. Don’t have a friend who wants to take up running? Look into a running clinic for beginners in your neighbourhood.

More tips on how to start running on the next page…

Guide to running: Set a goal and find a training plan.

As a
new runner, you should stick to a short distance such as 5k or 10k—even if you’d love to be able to say you’ve run a half-marathon or marathon (once you’ve gotten over your lazy ways and establish a good fitness base, then you can consider these longer distances). Longer distances call for lots of training, and you’re better off starting with a more manageable regimen so you don’t get discouraged. Once you choose your goal, then look for a training plan either online, an app or in a book or magazine so you can mentally prepare for your training and put it in your calendar. Without a plan that you’ve incorporate into your schedule, and your “goal” is simply to “run more often”, guess what happens? You don’t run.

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Guide to running: Finish each run with some stretching.

After plodding your way through a training run, the static stretches you do after a run will appeal to your lazy ways. But it’s just a much a part of your workout as your run; the stretching will help prevent tight muscles so you won’t feel as sore the next day and it’ll help prevent you from injuries. Guide to running: Gossip during your run. No, really. Talking as you run is a good way to pace yourself—it’s called the talk test. You should be able to have a conversation as you run. If you’re gasping for air and unable to chit chat, you’re going too fast.

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Guide to running: Rest that hardworking body of yours.

Once you start running and demanding your body to perform in ways you’ve never asked it to, getting the proper rest and recovery it needs become crucial. Pull an all-nighter out with your girlfriends and think you’ll feel great during your run the next day? Think again. Your muscles need time to recuperate from your training, so consider your snooze time as essential as your daily vitamins, and space out your runs so they’re not all back to back.

READ MORE:
A beginner’s guide to running
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