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Photo: Ja Tecson
Photo: Ja Tecson
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The title of top New York City trainer and athlete Robin Arzón’s new book sums up her message pretty well: Shut Up and Run.

shut up and run
Photo: Harper Design

“There’s so much information out there that over-complicates things unnecessarily,” she says. “I wanted to create a space that’s inviting but also cuts out the BS and white noise.”

What does that look like? The tome is packed with practical advice—like mantras and visualization techniques, tips on gear and dealing with post-race blues, playlists, and training plans—all interwoven with anecdotes and images that illustrate how her vibrant lifestyle has been (and is) shaped by running.

It’s like a 200-page invitation to put on your sneakers and follow her in living an endorphin-filled existence, where the next finish line is always within reach (if you just push).

“Running is my first love. It was the first activity in movement that I identified with and pursued. It’s always been my home base, and everything else is on top of it,” Arzón says.”I want someone to pick up this book in two years when they don’t feel like waking up for a training run and be inspired. That’s what drove me.”

Ready to join her (run) club? Check out her seven tips for getting off the couch on days when you’d rather just watch Kimmy Schmidt on Netflix.

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running tips Robin Arzon
Photo: Ja Tecson

1. Get fly gear. If you look good you will feel good and want to move.

2. Go for a run while listening to______ (Beyonce, duh!)

Power Tracks: “Upgrade U” by Beyonce, “Shake it Off” by Taylor Swift, “Heavy Crown” by Iggy Azalea, “Thursty” by Bassnectar, “Till I Collapse” by Eminem, “Slam” by Onyx, “Bad Reputation” by Joan Jett and the Blackhearts, “Burn” by Ellie Goulding, “300 Violin Orchestra” by Jorge Quintero, “Changing” by Sigma

3. Think about the possible regret you’ll feel for skipping your run, compared to the mad endorphin high you’ll get from getting out there and doing it.

4. Get out the door and just do 10 minutes. If you need to stop, stop. But once you’ve started, you’ll most likely finish.

5. Keep your earbuds fresh with new SoundCould jams or an audiobook. Need some ideas? Try Eckhart Tolle’s The Power of Now or the Rich Roll podcast during tough runs.

6. Surround yourself with inspiration. “Do epic shit” is written on a Post-it on my bathroom mirror and it’s the title on my alarm alerts on my iPhone.

7. Remember why you started. Identify the “why,” and the “how” will follow. Some days you really just need to rest and watch TV. That’s cool. But that’s not every day, baby. Choose wisely.

Want to train for something awesome? These are the coolest races happening across the country—there’s one in every state! But before you get out there, don’t fall for these common running myths.

Adapted from Shut Up and Run: How to Get Up, Lace Up, and Sweat With Swagger, by Robin Arzón.