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.

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.

There are plenty of popular distance runs hosted every year in the United States, but one of the most popular is the Great Cow Harbor 10K Run, which is closing in on its 30th anniversary.

There are plenty of popular distance runs hosted every year in the United States, but one of the most popular is the Great Cow Harbor 10K Run, which is closing in on its 30th anniversary. More than 5,000 runners participate every year in Newport, N.Y., which is located on Long Island, and it has become an integral part of New York culture and history.

The Great Cow Harbor distance run is sponsored by North Fork Bank, according to the Web site, and it is sanctioned by the Road Runners Club of America. For the last eight years, it has also been classified as a Championship Race, which has increased both participation and media coverage.

The Cow Harbor distance run is one of the most difficult in the country with regard to inclines, as the majority of the race is run uphill. Even though it is a road race, which means that it is conducted on surface streets, the hills and valleys of Newport present unique challenges to participants.

Runners are given an easy start with downhill streets during the first mile, as they set out from the front yard of Laurel Avenue School toward Scudder Avenue, and the decline continues until runners hang a left on Woodbine Avenue. However, it all changes once they turn another right onto James Street, which begins the notorious climb up "Widow Hill." Runners who aren't used to distance runs with inclines often bail here.

After that, the participants begin to weave their way through the twisting Newport streets, earning a beautiful view of Long Island Sound if they happen to make it to Ocean Avenue. More than a mile is run on Waterside Avenue, which progresses uphill at a slight incline, and there have been races where 50 percent of the runners didn't make it through this leg.

Then, for the final stretch, participants jog up "Pumpernickel Hill" toward a downhill stretch that ends at Northport Hardware Company, located on School Street. In 1991, Jeff Jacobs set a course record at 28 minutes and 44 seconds, which was beaten by Ryan Hall in 2006, shaving 16 seconds of Jacobs' time.

The spirit of this race, however, is what makes it one of the most popular distance runs in the country. People from all over the United States gather in Newport for this spectacular event, and NEWS 12 Long Island usually covers the event, in addition to local newspapers and radio stations. The prizes are $3,000 for the top men's and women's finishers, with a $5,000 bonus for anyone who sets a record for the Great Cow Harbor distance run.

Additionally, the a 2K walk-run has been added to the festivities, allowing participants who aren't interested in running 10K to still have fun at the event. In the shorter race, baby strollers, walkmans, iPods and other devices are allowed that are prohibited in the longer race.

If you are interested in participating in the Great Cow Harbor distance run, you can register up until Sept. 16 through the mail, or you can visit the web site and register online. Fees are $22 when registering before the beginning of September, and $30 for late registration, while kids under the age of 12 run for $10.