If you're like me, love running and music pretty much equally, then the ING Philadelphia Distance Run will really rock your running shoes (and speaking of which, I'm coveting these rocking running shoes for race day). The ING Philadelphia Distance Run will be on September 21st this year, and at every mile of the half marathon course there'll be a local Philadelphia band just groovin' away to put you in the mood for winning. Bands this year include The Art of Self Defense, Fooling April, The Dogz and Last Perfect Thing. With sounds from blues to funk, from rock and roll to acoustics, there really is a music mood for everyone. There's even something for the kids as The Dogz are a group of 13 and 14 year olds who got together to celebrate the run and play some tunes - can't beat that, eh?

The race itself too is a doozy. It's pretty much the best half marathon race in the US, and because it runs through historic parts of Philadelphia, it's also a pretty race to run. It starts near the Philadelphia Museum of Art, runs past City Hall and Independence Hall, up Benjamin Franklin Parkway and through Fairmount Park and along the river. Runnning this race, you'll feel like you're in a movie too - opening credits, the mist lifts off the water, and coming through the haze towards the camera, looking like a winner is..........you. The support from the community is awesome too, as tons of folks turn out to cheer you on.

The ING Philadelphia Distance Run starts this year at 7:45am on race day. There'll be individual medals given in all divisions, and also team medals as a lot of runners run in teams. There's a really cool children's runs too. Starting at 9:45 am, there's a 1 mile race, a half mile and a quarter mile, from kids ages 3 to 12 years old. It's worth coming just to see the kiddies' race. There's nothing cooler than a 3 year old being egged on by Mom and Dad.

This year is the first year ING is the main sponsor of the Philadelphia Distance Run and, as it's my favorite bank, I'm happy they're giving their support to the race. ING also runs a program called Run for Something Better, which encourages school kids all over the US to run and get fit, so they're definitely serious about their running. This year is the 31st year of the race and over 15,000 people are expected to sign up for it. Sign up deadline is September 14th and starts at $55 per person, up to $65 for later registrants.

So, think about it. Rock and roll, elite runners, great food at the end of the course, a movie-like atmosphere, historical buildings and the history of the nation breathing down your neck. It's not known as one of the countries most prestitious distance races for nothing ya know.

Are you up for a challenging run? Try running the North Pole Marathon. It is the coolest marathon in America and one that has an upcoming race in April.

Last winter, I drove up an icy hill after a heavy snowstorm to get a roll of toilet paper. It was a scary drive, but worth it. After getting to the store, I was happy to pick up my desired item and get a few other items to comfort me through the upcoming stormy days. The whole incident made me realize one thing - if you really want something, you'll go for it even in harsh conditions. This mentality is one that I believe the originators of the North Pole Marathon must have adopted; they created a race in harsh conditions because they really wanted it. Now, lots of other people do too.

The North Pole Marathon is a certified 26.2 race that is ran entirely on water (frozen water). Runners are eligible to join the North Pole Marathon Grand Slam Club, which requires participants to finish a marathon on each of the seven continents. In addition, people who participate in this race are officially stomping on famous grounds; the North Pole Marathon was actually listed in the Guinness book of World Records for being the Northernmost Marathon on earth. It is just one of the many attractions to this race although the biggest one is the challenge.

The North Pole Marathon is a once in a lifetime challenge. It is a run good for people who want to stretch themselves physically and emotionally. After all, it isn't every day that you bear the bitter cold for a run. Most individuals only face arctic conditions in emergency situations - like a need for a roll of toilet paper. Yet, just as in an emergency situation, this marathon will give you a sense of satisfaction after you get through it. You will understand that it was a run you had to do.

For more details about the North Pole Marathon, go to their site at www.npmarathon.com. You will be able to get vital information on it. Also, you will find out more reasons why you really need to join this run. You still have time. The next marathon is on April 2009.

The Buffalo Alley 10K Run is challenging yet fun.

The Buffalo Alley 10K Run is held almost every year at Camp Pendleton in California. It's a cross-country 10 kilometer run and, this year, will be held on Nov. 1, 2008. It begins at Camp Horno then goes up into the hills of Camp Pendleton where, while running, you can also enjoy the beautiful views. The great thing about this course is it's a hilly course and climbs more than 500 feet uphill, giving you a great workout as well as a great run. The race also honors wounded and fallen soldiers and some military wives even run in the race to honor their husbands who have been killed.

The race begins at 8:30 a.m. and has a two hour completion time limit. The race has two divisions - civilian and military - but is open to anyone age 15 years or older. Prizes are given to the top three finishers overall, then to the top three in each category. The race used to go by the name of Horno Ridge Run but was changed because the organizers wanted to give attention to the buffalo that still roam the ranges near Camp Pendleton.

The Buffalo Alley 10K Run is also part of the Hard Corps Race Series, a series of nine very challenging races. The top 10 in each division (civilian male, civilian female, military male, and military female) in each race are given points and the ones with the highest overall points after nine races are the grand winners. The Buffalo Alley 10K is the last race in the whole series, making it the most exciting one.

The Buffalo Alley 10K Run is not only a challenging race, it's also a wonderful way to support the US military. Military personnel stationed at Camp Pendleton can enter the race for free, while other military personnel stationed elsewhere pay a $30 admission fee. Civilians pay a $35 admission fee before October 19 and $40 after.

If you're looking for a challenging, fun race, with well-trained competitors and one that is held in an area with beautiful scenery, look no further. The Buffalo Alley 10K is definitely for you.

Do you ever wonder who brought all the "glam" to the world of female athletes? Well, there are a few chicks in history who changed the game and one of the most well-known one is Florence Griffith Joyner. She was fashion forward when it wasn't even popular.

TV shows like SNL (Saturday Night Live) have traditionally made fun of the female athlete. Often played by a man, she was hairy, muscular and unattractive. Admittedly, I used to laugh at these caricatures. They were funny and played by comediennes that I love. Yet, through time, I had to eat those laughs because the image of the female athlete began to evolve.

Through the years, the look of the female athlete began to evolve and today, many are now considered to be fashion icons. Yet, these new female athletes didn't get to where they are on their own. They owe a lot to the female athletes of the past - the ones who weren't afraid to show a different face - an extremely attractive one. Who was one of the biggest influences? Track and field star Florence Griffith Joyner.

Florence Griffith Joyner was a runner who broke the World Record for the 100 meter in 1987. Her time was 10.49 seconds. She continued on for a majority of her life to be a star athlete, but one of the things that women like myself (and a lot of men) loved about her was her look. Florence Griffith Joyner was a beauty and had a style all of her own.

Florence Griffith Joyner's look was unique in her day for a female athlete. Her hair was thick and flowing down her back. Her make-up was noticeable (red lipstick, dark eyeliner and red blush). And her nails - well - let's just say they were multi-colored and longer than the average gals. Florence Griffith Joyner looked more like a Hollywood actress than a runner. She was totally glam in a field that was at times totally ho-hum. Yet, this gal could run.

Florence's ability to run and look beautiful at the same time is what truly influenced female athletes. She didn't have to buy into a stereotype in order to be taken seriously nor seriously compete. She was an individual and brought a lot of style to her career field of choice.

Sadly, Florence Griffith Joyner's life was cut short. And, in 1998 she passed on, but not without leaving a legacy of beauty that is mimicked today by well-known female athletes like Serena Williams. Her willingness to be glamorous allowed people like Serena Williams to follow in her footsteps with less criticism.

So now when I see those old SNL skits with manly female athletes, I understand that they are just stereotypes. Of course, I still laugh. I laugh hard . . . But for the right reason.

Treadmill running can be a nice change from outside heat and humidity.

One of the best things I bought last year was a treadmill. I'm an avid runner, but live in one of the world's hottest cities and, sometimes, I just don't feel like running outside. With heat, humidity and pollution that'll kill you, there are some days even I can't muster up enough energy to leave the comfort of my air conditioned apartment. That's where the treadmill comes in.

On days where the temperature is over 100 degrees and the humidity is unbearable, I'll occasionally run on the treadmill. It allows me to do an hour of hard running but be in a cool temperature. My treadmill is set up in the bedroom and is right in front of the TV. So I pop in a DVD, turn up the volume and I'm off. An hour whizzes by and I hop off energized and refreshed. If you're obsessed with running like I am, a treadmill can be the way to go.

I bought a low-end treadmill because I don't use it every day. I only paid $525 for it, but it has a heart monitor, good speed controls and folds up when I'm finished. It doesn't have incline controls or any of the fancy interval training controls but, because I only want it for an occasional run, it wasn't worth paying an extra $500 for these features. If you do want something fancier, they come with all the bells and whistles; workout programs, decline as well as incline controls, chest sensors, fans to keep you cool and a whole lot of other stuff.

What I love about the treadmill is the freedom it gives me. I don't have to worry about avoiding pedestrians or cars, don't have to be on the lookout for obstacles I might fall over, and I can watch TV or wear headphones without fear of injury or death. I wouldn't recommend a treadmill for running every day. I do find a treadmill harder on my feet than running outside. But, for the occasional run in comfort, they're a great thing to buy. Just make sure, if you buy one, you use it responsibly and don't overuse it, because that's when the injuries could start. A run on a treadmill four or five times a month though gives me a break from my regular routine and often leaves me raring to get back outside the following day, less annoyed with the heat and humidity. For only $525, it's the best money I ever spent.

The Bangkok Marathon is one of the most popular distance runs in Asia.

I currently live in Bangkok, Thailand and am also a serious runner. Distance runs (10ks and 5ks) are not as easy to find in Thailand as they are in the US, which is why everyone loves the Standard Chartered Bank Bangkok Marathon so much.

The Bangkok Marathon is held every year in November. In 2008, it will take place on November 23rd. The Bangkok Marathon itself begins at 2 am for those runners who finish in 5-7 hours, as the heat is so intense in Bangkok that many of us fell it's better to run while it's still dark. Even at 2 am, the temperatures can easily top 80 degrees and increase exponentially. So, if you decide to run in it, make sure you are hydrated properly. The second marathon start time is at 3:20 am for those runners who can finish in under 5 hours. All races start and finish in front of the Grand Palace and Wat Phra Kaow, which is one of the most spectacular pieces of architecture in the world.

The marathon also has a quarter marathon (10.55k) and a 5k run, which are very popular with Thai residents and foreigners alike. The quarter marathon begins at 6:45 am, with the 5K (also known as the Fun Run) starting thirty minutes later at 7:15am. These runs are also really fun as the course loops around the Bangkok historic district and through several different ethnic communities, and there are beautiful historical Thai buildings and temples to see. Thais are also very interested in the marathon and the fun run and very proud of their country, so the streets will be packed with spectators cheering you on.

The prizes in the Bangkok Marathon are also very nice. In male and female overall categories, the winner will receive an award of 300,000 baht (currently around $9,375). Second to tenth place winners in the male and female categories will also receive cash awards as well as medals and certificates. In the 10.55k and the 5K, any runner that completes the course under a certain period of time will also get a medal and a certificate. The marathon itself is usually dominated by runners from Kenya, but it would be nice to see a Thai win it this year.

You can register for the Standard Chartered Bangkok Marathon online at http://www.bkkmarathon.com. Fees vary from around $5 for Thai residents (includes Westerners who live in Thailand), to $65 for registrations by non-Thai residents. There is no registration allowed on the day of the marathon so, if you want to run in it, make sure you register by the deadline of November 22nd. The Bangkok Marathon really is a fabulous thing to see though so, whether you run it, do the 10K or the 5K or just go out to watch, you'll still have a really fun time.

Running on vacation can really spice up your routine.

Taking a vacation is something everyone looks forward to. You get to relax, sleep in, see new places, eat new food and talk to new people. One thing many people forget about vacations though is that they're also a great opportunity to run somewhere new. While everyone else is sleeping in, nursing hangovers or gorging themselves at the hotel breakfast bar, you can be out jogging on the beach or running along the cliffs. So, pack your running gear, follow these suggestions and you too can have a fun, relaxing holiday with some exercise thrown in.

One of the great things about vacations is that you can get away from your normal running routine and try something different. Instead of running a set distance on a known route, like you do every day, strike out for the unknown. Leave the front door of your hotel, turn right or left and just run without knowing or worrying where you're running to. Run for as long as you want - this time, you don't have to think about needing to turn around so you can get to work on time. Check out the new scenery. Say hello to strangers. If you normally live in a city, enjoy the fresh air of the countryside or the beach. Run for the sheer joy of it.

Running on vacation is also a fun way to see a new place. Many tourist attractions can be a pain in the rear to get to, especially when you have to find parking when you get there. Getting there on foot is often easy. You can also go from one tourist attraction to another and see even more cool stuff in between the two places. It sure beats sitting in a car on vacation where, half the time, you're missing interesting things because you're too busy trying to figure out how to get to the next place.

Many popular tourist destinations also have their own marathons, 10k races or fun runs. Plan a vacation to coincide with the city's marathon or run. You can spend one of your vacation days taking part in a road race, then the rest of your vacation jogging around town, enjoying the sights.

So, next time you go on vacation, pack your shoes and gear and enjoy running in a new environment. You'll have a great vacation and get back home feeling refreshed and ready to get back into some serious running.

The Calgary Marathon was an idea conjured up over 40 years ago by an almost retired runner.

Now it's one of the biggest marathons in the area. Get the background story about it. If you are like me, you can't wait to retire. The idea of sleeping in makes you feel elated. It conjures up images of late mornings, warm Florida beaches and strong Margaritas. Yet, you know it's a long way off. You know that come Monday morning you'll be up shaving or putting on make-up in an effort to get out the front door and into an office. It's a fact of life that helps pay the bills and put gas in your tank. However, the strong desire for retirement isn't true for everyone. Some people get antsy as retirement approaches and search for new challenges. A great example of this is Doug Kyle.

Over 40 years ago, Calgarian Doug Kyle was about to retire. Consequently, in the 50's and early 60's, he was one of the fastest runners in Canada. This fact took him to the Olympic games in 1956 and 1960. Yet, on the eve of his retirement as a competitive runner in 60's, he decided to face a new challenge - the creation of a marathon. In his mind, a marathon would put Calgary, a providence of Alberta, Canada, on the map. Also, it might bring the Olympic trials to the area. How hard could it be? Uh . . . It was hard.

Doug Kyle worked hard with another man, Bill Wyllie, to drudge up 19 runners for his marathon. It was like pulling teeth. Apparently, Kyle's celebrity wasn't enough to draw a crowd. Yet, he didn't let this stop him. So, on August 10, 1963, the first Calgary Marathon (now referred to HSBC Calgary Marathon) was born. It was the first run of its kind in Western Canada. Today, the run is alive and well - it's also full of runners.

In the most recent Calgary Marathon, a record was set for the amount of runners. Thousands of people show up now to support charities, volunteer, run, wear funky t-shirts and celebrate an event that is a few decades old. It's a staple in the area. Isn't it great that Doug Kyle didn't just retire? In the year 1963, no telling what kind of trouble he could have gotten himself in. Or, he might have just fallen off the face of the earth and showed up years later on a commercial for dentures. Yikes!

If the Calgary Marathon sounds like something you want to run, check out its Web site at www.calgarymarathon.com. You'll be able to get additional details and see great photos of the participants on this site.

Steve Prefontaine is a runner who showed the world what it meant to give 100-percent. Find out how.

What I hate about going to the mall are the perfume girls. They always seem to be huddle around the same spot behind the perfume counter gossiping, chatting and looking their noses down on people who actually want to buy perfume. Yet, the biggest thing that upsets me is the fact that I don't think they are giving me their full effort. Their service feels like sloppy seconds and it makes me angry. I just want to get help from a perfume girl who is ready to give 100-percent. Is that too much to ask?

Giving 100-percent definitely means different things to different people. For instance, for a sleek, fit runner, giving 100-percent might mean running five miles every day. However, on the other hand, for a heavy, unfit runner, giving 100-percent might mean running one mile every day. Either way, each individual is giving his full effort. He's doing his best. This is what turns a person into a great athlete and why runner Steve Prefontaine excelled during his day.

What I love about Steve Prefontaine is that no matter what situations he faced in his running career, he gave 100-percent. The first glimpse you get of his drive was in 1966 when he was a freshman at Marshfield High School in Coos Bay, Ore. It was during this time that he failed to qualify for the Oregon State Meet and spent the next two years building up his skills and body until he finally was able to qualify in 1969. The end result was Prefontaine setting several national high school records. It was a finale he would have never seen without all of his hard work.

Unfortunately, Steve Prefontaine died at age 24 in a car crash. Yet, his legacy still lives on. "Pre's Rock" is a memorial boulder set up for this runner where fans can go to in remembrance of him. "Pre's Rock" is a reminder of the excellence of his running career and the fact that he gave 100-percent. It is a mentality that we call can use in our daily life whether we apply it to running, school or spraying perfume on a potential customer at the mall. The bottom line is this: if you want 100-percent out of life, you must give 100-percent to your life. It's a math equation that equals out every time.

What you snack on can really affect your running performance.

If you're really serious about running, you should also be serious about nutrition. Nutrition is really important to keep a runner's body in tip-top condition so, even when just snacking, you should watch what you eat and snack on things that are good for you and that give you energy. I've been running seriously now for almost 10 years and I'm a whiz at which snacks to eat for best performance. Here are my favorite snacks: all delicious and all good for you.

Bananas: Top of the pile, bananas are the best thing a runner can eat. Loaded with potassium, which helps with cramps, they also provide carbohydrates and give you a boost of energy that is actually released into your body slowly. One banana is only around 90 calories, yet it will keep you healthy and fit. Eating two bananas every day even lowers high blood pressure.

Whole wheat toast and peanut butter: I make a killer slice of whole wheat toast. Toast the bread lightly, smooth on a thin layer of peanut butter (I like crunchy but smooth works great too) then drizzle a light coating of honey over that and a small sprinkling of granola on top. Unbelievable and so healthy.

Yogurt with fruit: I often have a small fat-free yogurt and add half a chopped up apple, some banana slices and some grapes. Only around 250 calories but it fills you up and is a great source of protein and carbs.

Smoothies: I make smoothies with fresh fruit juice (I love apple and carrot juice mixed together), half a cup of vanilla low-fat yogurt and some ice. You can also add some protein powder if you want a bit more substance. I like to drink one about an hour before I run. It gives me the fluids I need and the carbohydrates in the fruit juice gives me a wonderful jolt of energy. Delicious too.

So try one of these snacks if you're looking for something healthy to eat. They're quick to make, low in calories and will keep your running body in peak condition. You won't pile on the pounds either.

One of the best marathons in the world is the London Marathon. Find out about its origins and upcoming scheduled run.

Chris Brasher was the kind of man who didn't look the part. His glasses were big and thick. His smile was crooked and slightly curled. And, his legs weren't the kind that would ever be pictured on the cover of a box of Wheaties. Yet, none of these things stopped him from doing great things and creating one of the best marathons in the world.

It all started years after a stint as an under-rated runner and long career in journalism. Brasher had just come back from New York and running in the famed Boston Marathon when an idea hit him. He decided it would be great to bring the same type of marathon over to his home territory of London. So, with the help of an old running mate, Brasher brought to life the popular London Marathon. And in 1981, his dream came to life.

You may be wondering by now what makes the London Marathon so special. Well, it's one of the best marathons in the world for three reasons: the trail, the runners and the money. Here's a break down of each:

THE TRAIL

The London Marathon trail is a historic one that follows along the River Thames (south side and north side). It's a trail that allows the runner to see a variety of landmarks such as the Tower of London, Clipper Ship and Cutty Sark. As a result, the runners in this marathon not only get to stimulate their bodies, but also their brains which serves for great memories and, at minimum, interesting bar room chatter.

THE RUNNERS
The London marathon is a run that attracts a variety of people. Some folk are locals and other foreigners. However, they all get together for at least one common reason, which is to tackle the London Marathon. The fun part of it all is to see the different groups dressed in humorous customs in an effort to push their separate agendas or stand apart from other runners. It makes for a very festive day and also gives spectators (along with the media) something to catch on camera.

THE MONEY
No, the type of money most people gather for in the London Marathon is not prize money. It's actually in an effort to raise money for charity. Although the figures aren't firm, it is estimated that, since its origin, the London Marathon has raised over 300 million for charity. It's a number that keeps rising each year and the main reason for certain people to join in on the run. It also gives major athletes a chance to raise awareness about their specific cause and help out their fellow man.

So, are you ready to put on your Nike's yet? The next London Marathon is scheduled for April 26, 2009. If you go to the Website for the London Marathon at
http://www.london-marathon.co.uk, you can get details right now. It's not too late to sign up. Remember, it'll be one of the best marathons you've ever run.

Sources:

http://www.times-olympics.co.uk/historyheroes/stgbo08.html

The Manhattan Beach 10K Run is a nice, hometown race in Southern California that's well worth participating in.

If you're the planning-ahead type when it comes to races, you might want to start thinking about the Manhattan Beach 10K Run. This year, the Manhattan Beach 10K will be held on October 4, 2008 and will start at 7:30 a.m. When I lived in Los Angeles, I used to run the race every year and would recommend it for any serious runner who also likes to give back to the community.

The Manhattan Beach 10K is a partnership between the race committee and the city of Manhattan Beach and the race committee donates all the race proceeds to the Manhattan Beach community (something I always loved). They fund scholarships to high school seniors, new equipment for area high schools and also provide improvements to area parks.

Another thing I really like about this race is the way they time the runners. Every runner has to have a timing chip tied to their shoe, which is activated by stepping on a mat when they begin the race. The time will then be stopped when the runner passes over a similar mat when they finish the race. The timing is incredibly accurate, but you have to make sure you wear the chip. If you don't, your time will not be counted and your name won't be included in the official results.

The cost for the Manhattan Beach 10K Run last year was $25 for early registers and $30 for late registers. Runners under 15 years old can register for $15 and $20 for late registration. The registration fee for 2008 hasn't been announced yet, but it will probably be around the same price.

The race is really fun, very laidback, with friendly volunteers and nice runners. Split times are called at each mile, and there is even on-course entertainment.

Also don't forget to check out the Manhattan Beach Hometown Fair after you've finished the race. It's not connected to the run, but it's a fun event with interesting booths, entertainment, arts and crafts, food and even a display of antique cars. After finishing the run, it's a nice place to hang out. The fair also operates the shuttles for the runners and they're nice folk too.

For more information, contact the race organizers at 310-374-2397. If you're in or near Manhattan Beach, you can also register for the race at the Village Runner store on Sepulveda Boulevard.

Running with headphones is dangerous, but not wearing them should be your decision.

When I first started running, I used to listen to music for my entire run. It gave me the motivation to get out there and the motivation to run further as it gave my mind something to concentrate on besides running. Then, someone I knew was hit by a car while running with headphones on and it was then I realized how dangerous it could be.

Having music playing at a loud level when running blocks out the sounds around you. Traffic sounds, emergency vehicle sirens, even bicycles--you can't hear any of it if you're listening to loud music.

For women especially, running with headphone plugs in can be very dangerous. If the music is at a high enough level, it can stop you from hearing someone running up to you and many reports now show that, of the women who have been attacked while running, many of them were wearing headphone plugs. For women, if you must wear headphones, make sure the volume of the music is low enough that you can still hear what's going on around you.

Unless you choose your music carefully, running while listening to music also actually interferes with your pace. You'll find yourself running faster or slower depending on the beat of the song you're listening to at the moment. This can be a detriment, especially in a race where pace really does matter.

However, having said all this, I do not agree with the race officials who are banning personal music players and iPods from races. The U.S. has become a ridiculously litigious society where everyone is worrying about being sued. If somebody wants to wears headphones, I still believe it is their right to do so. Personal freedom is being taken away in our society all the time and, whether or not I feel headphones can be dangerous, I don't believe it's my right to force that opinion on anyone else. After all, if you're an adult, you should be able to make your own decisions on whether you're going to run with headphones or not. As long as you're aware of the dangers and some of the potential ramifications of running with headphones, then it's your choice.....just be careful!

Grandma's Marathon is a run fit for the entire family. Find out why.

When I think about my grandma, a lot of wonderful things pop into my head. Grandma's home-baked cookies. Grandma's sweet bedtime stories. And Grandma's warm hugs and kisses. Yet, never do I associate my grandma with a 26.2-mile race. It's a big reason why I was surprised to find out about a run called Grandma's Marathon.

Grandma's Marathon is located in Duluth, Minn. It's a 33-year-old race that began in the minds of locals desiring to run a scenic trek in their area. So, they set the course for this marathon and named it after their first sponsor: Grandma's restaurant. (See? Grandmas are always so supportive.) Through the years, the name stuck and today they have over 9,000 participants each year. So what makes this marathon so great? Here are a few highlights.

Grandma's Marathon

This marathon is a three-day event. It normally starts on a Thursday evening with the handing out of packets and a health expo. From this point on, the marathon sponsors smaller races (for kids), dinners and other activities great for the whole community. Then, on the last day, Saturday, the race is run. It's a great lead-up to a marathon that attracts a lot of people.

Grandma's Marathon supports charity.

Like many marathons, Grandma's Marathon is a gateway to giving to charity. You support the Young Athlete's Foundation, Minnesota Elite Athlete Development Program or a charity of your choice. The great new is that while you are raising money, you'll be having fun the entire time.

Grandma's Marathon has live music.

If you love live music, you will enjoy the festivities under the Big Top Tent at Grandma's Marathon. It is important to note that there is an age limit and cover charge for entry, but it's usually less than what you'd pay at a concert. Also, it's a great diversion for young adults who want to run and shake a tail feather too. <p>Ready to go visit a different type of grandma yet? Get more details about Grandma's Marathon at http://www.grandmasmarathon.com. It's a home-style marathon fit for the entire family and great for a mini-vacation.

Increasing the miles you run should be done gradually and here's why.

If you've been running for a while, are finding the miles you run to be an easy workout and think it's time to increase the distance you run, what's a safe way to do it? For some people, they'll just add a few miles a week and think that will work for them. Several injuries later, they'll be surprised when it doesn't. Sure, you could add extra miles every day without thinking it through and you might be lucky and not get injured. But, do you really want to take that chance? Follow these few simple tips though and you might not have to.

The big secret to injury-free mileage increase is to take it slow. Don't add too many miles a week to the distance you run. It might look easy to add three or four miles extra on every run. Chances are it will end up more difficult than you thought, you'll have a nasty accident and you'll spend the rest of the running season sitting on the sidelines instead of running that big race.

Adding just one mile per run during the first week will prevent this from happening. If you add one mile extra for every run you do in a week, by the end of the week you'll have added an extra four to six miles (I recommend one day of rest). Once you've run a week like this, make sure you do at least a month at that same level before you increase your distance again. If you try to increase your mileage per day too soon, you could end up right back where you started or worse.

Also remember, if you're training for a marathon, build up to it slowly using the same plan. Don't start out at five miles per run, be up to fifteen miles on week two, and then at full marathon distance by the end of the month. As crazy as it sounds, some runners do try to do this. Most of them however don't actually end up running a marathon. They end up burned out or nursing a pulled muscle or other injury and wishing they'd taken it slower.

Remember, running longer distances requires smart planning and follow through. Only then can you be sure that you're taking the best possible care of your body and also running smart. A smart runner is a healthy runner. Runners who forget this do so to their detriment.

Billed as the largest 10k race in the world, the 39th annual Atlanta Journal-Constitution Peachtree 10k Race will be run on July 4th this year in Atlanta, Georgia. Like every year, around 55,000 people are expected to show up to run the 10k and, with a new finish line, it should be an interesting race. Every year, the Peachtree 10k has to turn away almost 20,000 race applicants as the popular race can only handle 55,000 people.

The Peachtree is a 6.2 mile (10,000 meter) race, which starts on Peachtree Street and, this year, finishes at the intersection of Juniper and Ponce de Leon. The race has always finished in Piedmont Park but because of Georgia's drought situation, the city has banned large gatherings of people in the park as they say it's too damaging to the grass and would take too much water to fix the problem after the event.

Within the race, the Peachtree 10k race also hosts the USA Men's 10k Championship and names America's fastest 10k runner that day. The race also includes a wheelchair division with more than 100 participants running in a wheelchair. The fastest wheelchair runner, Saul Mendoza, completed the race in just over 19 minutes, an amazing time for someone in a wheelchair. On the same day, there will also be a satellite race in Afghanistan, Iraq and Kuwait with about 3,000 people (mainly soldiers) running in these three countries.

The fastest runners ever to run the race in both the men's and women's divisions are both from Kenya and it's likely this will be the case again this year. The race t-shirts are very popular every year as only a limited amount are printed and they're only given out to people who finish the race. In past years, the designs have been beautiful, and they're an added motivator for people to finish the race as it gives them a status symbol only available to a limited number of people every year.

Entrance fee is $28, but as all the 55,000 race numbers have already been distributed, if you don't have yours already this year, you'll have to wait to sign up until next year's race. But head down to Atlanta, Georgia and watch the race. More than 150,000 spectators show up every year to cheer on the runners and create an Independence Day party atmosphere of their own.

One thing that's very important for runners but that is often forgotten about is rest.

Many runners run seven days a week and run hard seven days a week. The human body, though, is set up to need rest, and a schedule of hard running every day will soon wear it down.

When I began running, I would hit it hard every single day until I met a trainer at my local gym who gave me some sound advice. He told me never to do anything seven days a week. In fact, the ideal is to train hard one day followed by a less-hard day (alternate one day on and one day less on) and always take one day off every week. Keep doing this and your body never has time to get bored.

So, if this is the case, why do so many runners train too much? The phrase "work hard, play hard" has become synonymous with success, and people tend to carry it over to every element of their life, including their workout routine.A body that is pushed to its limit all the time will soon rebel. Boredom will set in, injuries will happen and soon you won't be running at all due to injuries.

The ideal schedule for a runner is to train hard three days a week. Push yourself to your limit. Then, on three other days, continue to train at a slower pace than on your hard days. Then relax one day a week. Go to the movies or to the beach, have dinner with your friends, be a couch potato. Literally do anything..... but go running. One thing I do on none-running days is get a massage. This relaxes me, works out the kinks in my body and sets me on course for another three days of hard training.

Whatever you do though, make your off-days fun and your on-days work. After a few weeks of this regimen, you'll find you enjoy running more, you'll get more out of your hard workouts but your body won't be wiped out all the time.