• run 8 to 15 miles per week
• think in minutes, not miles
• ✔ spend at least $60 on shoes
• make time for quick runs
• warm up, then stretch
• stretch after workout
• stay hydrated
• make it fun
• ✔ buy a sports bra

read

• the nonrunner's marathon guide for women by dawn dais
• fast track: training and nutrition secrets
• born to run by christopher mcdougall
• complete book of women's running by dagny scott barrios
• the beginning runner's handbook by ian macneill