The Couch Potato Cure

Making a resolution to pursue healthy eating and fitness in the middle of winter can be tough, especially when a cozy couch, fleecy blanket and leftover holiday goodies are calling your name.

There's no excuses this year, especially with the mild weather and spring-like temperatures. Right now is one of the best times to run outside, because spring brings allergies and rain, summer brings scorching temperatures and crowded trails and fall brings even worse allergies than spring.

There's a few things you'll need to get started, because dressing right will help you to get the most out of your run. A base layer: long-sleeved performance shirt and running tights. A top layer: sweatshirt or light jacket and running shorts. Depending on the weather: hat or headband, gloves or convertible mittens and metal shoe grips, like YakTrax.

Don't forget a timekeeping device and pair of comfy shoes. New runners can benefit from getting fitted at a specialty store, because there's a lot that goes into finding the right shoe. High, low or normal arches? Prone to rolling in or out while running? Narrow, normal or wide feet? Tapered or similar length toes?

Now that you're all geared up and ready to go, there's a few things to keep in mind. Building endurance and speed doesn't happen overnight, so go at a pace that's comfortable for you, and don't get frustrated if you have to recover by slowing to a walk for a few minutes.

There's no shame in being a slow runner. I've been running for about eight years but only average eight to 10-minute splits during longer races.

Cool Running has developed a perfect plan for newbie runners, designed to get them off the couch and running a 5K (3.1 miles) in as little as two months. Each session takes 20-30 minutes, three times a week. Remember to space out the workouts, and give yourself time to rest.

The plan combines walking and short sprints of running, until you've worked up to tackling a little over three miles.

Check out the Couch to 5K plan by visiting coolrunning.com. Happy running!