A few years ago, I drove across the country and ended up in Charleston, West Virginia, on my way to my parents' house in North Carolina. I hadn't been to Charleston before and was blown away by the prettiness of the town and the friendliness of the people. If it wasn't for the incredible heat and humidity, I could live in Charleston in a second. Charleston is also the home of the Charleston Distance Run, which at 15 miles in length is the longest run in the state. The event also has a 5K and a 10K run, for those of you who can't imagine running 15 miles.

The Charleston Distance Run has been going on for more than 35 years and is very popular, with more than 1,000 people lacing up their running shoes and joining in. The course starts out through downtown, where you can ogle the gorgeous colonial buildings (I'm so in love with Charleston's buildings!) and see some of Charleston's amazing history. It continues along the waterfront and even into one of the local cemeteries, so watch out for the ghosts!

The course is quite hilly in parts, although most of the hills are at the beginning of the run. Also, like always in Charleston, it'll probably be hot and humid so don't forget to keep hydrated. Keep up a steady pace though and you shouldn't find this run too difficult. The only thing to warn about is to watch traffic around by Pennsylvania Avenue, because it can be busy. There will be staff to help out, but they can't watch every person and every car, so make sure you know what's happening and you'll have no problems.

The Charleston Distance Run coincides with the Charleston Sternwheel Regatta, so this really is all weekend kind of an event. The regatta features tons of boats (obviously!), a huge carnival and hot air balloons that take off at night and glow as they rise into the air. And because this all takes place in the south, there's the usual mounds of food and drink, all served up with the typical southern hospitality and smiles. The Charleston Distance Run is going to be my excuse to visit Charleston again soon - not that I really need one, of course.

The Cinco de Mayo 10K is run in Tucson, Arizona, every year. A bit early to start talking about a 10K run in May you ask? Not necessarily. After all, even if you're in peak condition and running a 10K is a breeze, a lot of people aren't. So having 6 months to train to run the Cinco de Mayo 10K is necessary for them. Plus, it's a really nice 10K race and well worth putting in the training time.

In May 2009, the Cinco de Mayo 10K will be in its 28th year. It runs through some of the most beautiful country in Tucson as it follows the foothills of the Tucson Mountains and, because it's in May, it also has some of the prettiest weather of the year. Which also means you can wear really cool running clothes. The main thing for me about the Cinco de Mayo 10K though is not just the race but the food after the race. Because it's a Mexican holiday, post-race they serve incredible burritos and Mexican food and what could be better than that? Starbucks and a Mariachi band - that's what, and yes, they have those too!

If you love running 10Ks in great weather with awesome food and, of course, Starbucks then this is the race you wanna run. The views of the mountains are gorgeous, the air is fresh and dry and with a temp of around 55 degrees, it's truly truly perfect. Plus, it's really a laidback race so you'll have a great chance to meet new people without feeling the pressure to compete and win.

They also have a cool kid's race with pinatas, games, a jumping castle and tons of other stuff. The main race starts at 7am with the Fun Run at 7:05. Cinco is actually the Spanish word for 'five' but, this year, the race is actually on May 4th but close enough. Online registration is available, just check out the race's webpage for more help - http://www.azroadrunners.org/events/cinco.html.

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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 Northport, 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 Northport 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 Northport 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.