One year ago, Kendall Gilleran was 90 pounds overweight and miserable.

When her doctor told her the fat found in her liver could possibly lead to cancer, she knew it was time for a change.

Today, with hundreds of kilometres of running behind her, Gilleran has lost 70 pounds.

This weekend she's set to run her first half-marathon at the Surrey International World Music Marathon. 

Because she's made such an incredible transformation to her lifestyle and her health, we asked Gilleran for tips on how to not only get in shape, but how to go from next-to-no exercise to running a gruelling 21-kilometre run. 

  1. Set one reachable big goal, but also, keep setting small goals along the way so you don't let yourself down.
  2. Reward yourself when you reach a small goal. For example, buy yourself a new running belt or running shoes.
  3. Find ways to keep fitness training interesting for you. Go to different races and places to find new routes.
  4. Find different, interesting partners to train and run with.
  5. If you ever feel like giving up, tell yourself not reaching the goal is simply not an option!

The 2nd annual Surrey International World Music Marathon is this Sunday, Sept. 29. Participants can choose to do the marathon, half-marathon, relay or kid's fun run. 

The Early Edition, hosted by Rick Cluff, is on the air every weekday morning between 5:30 and 8:37 a.m. on CBC Radio One.

with files from The Early Edition on CBC Radio One.