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.

Trail running can be a great way to break the monotony.

When I was living in Southern California, I used to run every day. The great weather is conducive to running and, because California has an outdoorsy lifestyle, it's encouraged. But, because I did run every day, after a few months boredom set in. Running on the beach was well and good, but I needed some variety, so I took up trail running. I lived near the Santa Monica Mountains, which are perfect for trail running, and I soon found myself loving it again. If you decide to take up trail running though, here are a few tips to make it not only enjoyable, but also fun.

Trail Shoes

First of all, make sure you buy some running shoes suitable for trails. Trail shoes are stiffer and have better support and cushioning than regular running shoes. The soles are sturdier and get better traction and the outsides are usually more waterproof and can handle abrasion by small rocks and debris.

Run With a Friend

Trail running can be more dangerous than road running. Two people are safer than one, especially if one person is injured and the other one can go for help.

Run Slower

Generally it's safer to run slower when you're trail running. There will be plenty of loose gravel and rocks and slippery bits, where you could easily fall and injure yourself. Running slower makes sure you can see what's coming up and plan for it before you get there. It also means you can avoid situations easier if you're coming up to them at a speed that's controllable.

Downhill Running Should Be More Controlled

Some runners get out of control while running downhill. It's easy to pick up speed and keep increasing it unknowingly until, soon, you're hurtling downhill out of control. Pace yourself running downhill and make adjustments for loose soil, small stones and muddy patches. If you do this, you'll save yourself potential problems and ensure you get back home invigorated but still safe.

Overall, trail running is really fun. You're in the great outdoors, the scenery is beautiful and the course is usually challenging. Just make sure you follow these quick guidelines and you'll have a great run while still remaining healthy and injury-free.

One of the best running tips I can give anyone is this - don't forget; it does get easier.

When people first start to run, many of them expect it to be easy. When they realize it's not and that it requires a lot more work, a lot more energy and a lot more persistence than they thought it would, a large percentage of them give up. "Running isn't for me", "running is too hard," - I've heard all the excuses, but none of them are true. Running isn't always easy when you start out, in fact, but most of the time it eventually becomes second nature.

When you first start running, your body goes through all kinds of trauma. For some people, they've barely lifted a finger to exercise in more than 30 years then, overnight, they decide they'll take up running. Not being prepared for this and wondering what the heck is going on, their body goes into shock. Muscles ache, joints stiffen, feet hurt and toes begin to develop corns and bunions. It's at this stage that many people quit. It just seems too difficult, it doesn't feel like it will ever get any easier and the aching limbs and sore feet are simply not worth it.

If this is happening to you and you're thinking of giving up, remember, it does get easier but you have to push your way through the aches and the pains, the annoying out of breath feeling and the fact that you feel like you've run across the state..... and you've barely run a mile. Persistence is the key and persistence will ensure that, eventually, your runs will get easier and you'll enjoy the experience more and more.

When I first started running, the first month was a nightmare. Every run was difficult, just getting myself motivated to go was killing me and, often, I'd turn around halfway through my run and give up for the day. But, as the weeks went on, I started to push myself a little bit more. When I'd finished my planned route I'd force myself to run another block, another two blocks, another three blocks and before long my run was naturally lengthening by itself. After about six weeks, I noticed I wasn't as tired when I got home after my run and, soon after that, I found myself getting home positively invigorated from my run. It was then I realized how easy running had become for me and how much I looked forward to going every day. Since then, I've run almost every day for the last six years.

So, keep running

Get out there every day, run as far and as fast as you're comfortably able to do, and don't beat yourself up if you don't make your goals that day. But, if you keep at it, one morning you'll get up and set out on your run and it'll be easier. The day after, it'll be easier still and, the day after that, even easier. Eventually, it will seem so easy to get out there and run you'll wonder what all the fuss was about. That's when you'll feel like a real runner and realize all your effort was worth it.

Start a training diary, it really helped me become a more serious and better runner.

When I first started running, I really wasn't that serious about it. I'd run now and again, sometimes fast, sometimes barely jogging, and then there'd be big gaps in between where I did nothing. A few months into it though, I decided if I was going to run I needed to take it seriously.

So, among other things, I bought a blank book and started to write a training diary. Writing a training diary is a great tip for runners, as it really does focus your thoughts and goals. Also, because you can actually see your progress (and days which aren't so good!), you feel like you're really getting somewhere.

First thing to do to start a training diary is to buy a book. You can buy books that are set up as training diaries, but I preferred to organize my own so I bought a blank book. Once you have your book, set it up. Starting from the front, on every page, I set up columns for Date, Distance I Ran, Time I Ran In, Weather Conditions, Where I Ran and Who I Ran With. Then, starting from the back of the book, I have a section for Goals (these change weekly, so this bit has quite a lot of information in it).

About 15 pages in from the back, I set up a section for Races. Here I record when races are and if I participated in a race, how far it was and what my time was in it.

Other things you can add to your training diary if you like include the Pace Ran (there are several pace calculators online), Calories Used, Weight Loss (or gain) and other information pertinent to you. The great thing, with a blank diary, is you can set it up to be exactly what you need it to be.

There are also several places online where you can write a training diary. The problem with this though is, if the site goes down, you can't access your diary and, if it disappears altogether, you've lost your diary completely. You could also set up a training diary in Microsoft Word or Excel. I prefer the feel of the actual book in my hand though and like to take it with me in my running kit when I go to races.

One thing having a training diary did for me was to help with injury prevention. I've pulled muscles in my knee three times while running (same knee), and couldn't figure out what I was doing wrong. When I finally looked back at my diary, I discovered all three times I'd pulled the muscle was when I had been running courses that were hillier. Without the diary, I may not have figured this out.

So, if you're serious about your running, buy or set up a training diary. You'll immediately feel more organized and more like a 'real runner' and, if you're like me, that's half the battle.

Before getting started on a run, make sure you follow these few simple preparation techniques - believe me, you'll thank me later.

Before you get started on a run, there are certain techniques you should follow. Of course, if you're anything like me when I first started running, you've already gone out there and just started running. Well, now it's time to back up and start again, this time doing it properly.

The most important thing if you're thinking about seriously getting into running is to get a checkup from your doctor first. Tell Doc what you're planning on doing and talk to him/her about any health problems you might already have. It may seem like an unnecessary precaution, but better a few minutes spent with a medical professional now than a few weeks later after you've keeled over from a heart attack.

Next thing, start thinking about safety. As a good rule to follow, probably best not to run alone. It's also a good idea to map out a route and make sure you know where all the places you could have mishaps are. Check for any holes in the sidewalk, look at traffic patterns and make sure you wear clothing that helps drivers see you.

Listening to music while wearing stereo headphones is very popular. It's also very dumb if you're running on the open highway. When you can't hear what's going on around you, that opens you up for trouble. It's best to be able to hear the ambulance coming and not be run over by it....but maybe that's just me.

Another thing to think about is make sure you drink enough water. You should be hydrated at all times when you run. It not only gives you keeps you cool, water also rehydrates you and flushes waste out of your body. No need to buy fancy designer water though. A normal bottle of water or some filtered tap water is fine. Don't forget, you're using it to regulate your body and not using it to show everyone you have more money than sense.

The final thing before you get started running is remember to stretch. This is one thing I'm really bad at and probably why I've pulled a couple of muscles in the last few months. In a simple case of do what I say and not what I do, make sure you stretch before you start running, as well as after.

But make sure you stretch safely. Don't stretch cold muscles. Cold muscles are usually tight and can easily tear causing weeks if not months of misery and pain. So remember, before you run, get a check up, make sure you're running safely, don't wear headphones if running on the road, drink enough water and remember to stretch. You might think it's not important but, believe me, you'll thank me later when your friends are lying in hospital in traction and you're stretched out in your favorite armchair after finishing your latest marathon.

Yesterday morning you woke up and saw that the sun was shining and you got an itch to go running. So you dug out your running shoes, scraped off last season's mud, pulled them on your feet and rushed out the door for your favorite 10-mile run. Today, your enthusiasm for the sport of running has somewhat soured because your feet, ankles and legs hurt and your chest is tight. As you look over at your running shoes they seem more like an enemy than an old friend. So what went wrong?

Starting Out Too Fast After a Break From Running

One of the main causes of running injuries is jumping back into running after an extended break. It is recommended that if you take a break from running that lasts more than a couple of months you should gradually build your way back up to your old running distances and speeds. This means starting out with lower impact aerobic exercise to rebuild your endurance and running short distances like a 2- or 3-mile jog.

Shoe Problems

Shoe problems can also lead to serious running injuries. The first shoe problem that you will want to avoid is buying the wrong running shoe for your foot and running style. The best way to avoid shoe choice issues is to go to a running store and get properly fitted with a good quality running shoe.

Another shoe problem that can lead to running injuries is that they are worn out. Running shoes that are worn out do not provide you with the support and cushion that your feet need. Just like you replace your vehicle's oil every 3,000 to 5,000 miles, it is recommended that you replace your running shoes every 300 to 500 miles.

The third shoe issue that you need to avoid is using your running shoes for every day wear or for walking. Both of these activities put different types of stress on your shoes and can wear down the special design components of your running shoes in a way that makes them uncomfortable when running. Generally, you should just wear your running shoes when you run.

Stretching to Prevent Injuries

Proper stretching is a key component of preventing running injuries. However, you don't want to stretch muscles that are cold and stiff. Instead jog lightly for a few minutes before doing your preliminary stretches. Then stretch again after your run.

Strengthen Your Core

While running is a great form of exercise, it requires supplemental toning and training. The most important supplemental training that you will want to do to prevent injuries is to strengthen your core. You can do this by squatting, lunging and doing abdominal exercises. You may also want to do light to moderate weight training to develop your overall strength.

Nutrition

Proper nutrition also needs to be addressed if you want to prevent injuries. A runner's diet needs to include whole foods, fresh fruits and veggies, adequate carbohydrates and plenty of protein. You will also want to make sure that your body is properly hydrated before, during and after your run.

References:
Runners Guide. (2008). "Injury prevention-preventing common running injuries."

Military.com. "How to prevent running injuries."

Sports Injury Clinic. (2008). "Runners injuries: Preventing of running injuries."

A great tip for running is this - walk sometimes, it's not the end of the world, and it will help you get to your ultimate running goal faster.

Often, when people begin to run, they seem to think they have to start running the minute
they leave their house and they should be still running when they get back to it. That's not only a recipe for putting you off running for life, it can also make it more likely you'll get injured. When you start to run, it's fine to run for a while then walk for a while, run for a while and walk for a while - even runners who have been running for years sometimes do this. There's really no shame in walking.

For beginning runners, think of this. When you first start to run, your body is likely going to go into shock. "What are we doing?" "I've never gone this fast before?" "Is he crazy, is he trying to kill me?" You haven't moved at this speed, often since you were a kid, so a sudden increase in the speed your body is expected to move at can be a big shock to it. <p>The best thing to do when beginning to run is to ease into it. Set yourself a distance goal - nothing too
far - and stick to it. But, if it becomes difficult to get to that goal while still moving at a running pace, then slow down. Run a little, jog a little, walk a little. Run a little, jog a little, walk a little. Keep to a pace that is comfortable for you and that you can comfortably still speak at. If you're finding it difficult to speak, or especially if you're finding it difficult to breath, slow down. Walk for a while. You'll still get to your distance goal so you won't feel a failure, unlike if you push yourself to run to get there but don't make it.

Don't forget too, pushing yourself to a speed you are not yet comfortable with will usually result in one of several things:

One, when you find you cannot keep to that speed, you will get discouraged and stop running. You've given yourself an expectation that is unrealistic and will only lead to disappointment.

Two, you are more likely to be injured if you push your body to a continuous speed it's not happy with. Pulled muscles often result and these can take weeks to heal, thus putting you out of action for a long time. This is when many people's running career ends before
it starts.

Three, you'll find your distance goals will shorten as you find it difficult to reach them. This means it will take you so much longer to reach a distance goal that feels like it's an achievement.

So, remember, the next time you head out for a run and are finding the pace a little bit too much, slow down. Ease into a walking speed, take some deep breaths and check out the scenery. When you reach your distance goal, pat yourself on your back for a job well done, and go home and take a nice hot shower. Tomorrow the pace will be easier, tomorrow you'll run a bit faster and, before you know it, that first distance goal will be reached at a running pace faster than you ever dreamed possible.

Looking for a vacation spot that you can "run" and relax in? Here are three spots that will interest you. Don't forget to bring a pair of running shoes.

Picture this. It's a cool summer day. The sun is shining and lush greenery is all around you. Thick, tall trees. Arduous, sweet flowers. Fresh, clean air. The best part? You are on vacation and running through a magnificent trail that only gets better with each step. It's an exhilarating experience that you can make come true by planning your next vacation in one of these areas.

South Florida (Miami and Florida Keys)

Ask your grandmother, there are a lot of reasons why people retire in Florida. It's warm, full of sunshine and oodles of places to run. You can buy a packaged vacation in this area that includes a group run over a variety of trails or you can go solo. Just remember, that your choices will be endless. Beaches. Parks. Bridges. Lagoons. You can run in all of these areas. Just watch out for the crocodiles.

Napa Valley, Calif.

Ask anyone to tell you why Napa Valley is famous and they will say "wine." While this is true, it's also popular for another reason. It's a great vacation spot for people who enjoy running. You can take a friend out for a run or go solo. Either way, you will be able to run for miles and miles through natural terrain cluttered with orchards and other country fare. Then, after a relaxing run, you can retreat to a nearby spa or visit a winery. It's a great place to go if you want to get away for a bit of romance, but also enhance your usual physical routine.

New York City and Suburbs

Are you yearning for excitement, big crowds and city lights? You can get them all along with a fantastic run by vacationing in New York. Manhattan, Central Park and the Hudson River offer up a mesh of urban and country terrain that will challenge you physically as well as stimulate your senses. The key is to visit during the spring season. It is during this time that the weather is runner "friendly" and you can participate in big events like the Boston Marathon. This area will offer you a lot of photo ops and unforgettable memories.

These three spots will offer you a lot of great places to run. So next time you plan to get out of town, don't forget your running shoes. You'll have plenty of places to use them in.

Sources:
http://www.runningawayonline.com/sofla_active
http://www.runningawayonline.com/nyc_active
http://www.runningawayonline.com/wine_count_activ

Create mini goals for yourself when running and see how fast they add up to big goals

I'm a goal-oriented person. In every aspect of my life, I set goals. I have goals for my job, goals for my finances and goals for my writing career. I even set goals for my love life (get through a week without calling him.... cancel one date a month just to keep him on his toes......), and goals for a host of other stuff.

So, it was a bit surprising that, when I first started running, I didn't set goals. Partially, because I was concentrating so much on buying the running shoes, the shorts, the running bra etc., I didn't think about what I was going to do when I actually started running. Then, once I got outside and set off, it suddenly struck me. "No goals! What the heck am I doing this for?" That's when I decided setting running goals was important. Now, if I was to give a running tip to a beginning runner, setting goals for yourself is one of the most important I think. But where do you start? What running goals should be your first?

I started out really simply. There's no point deciding your first goal is to run a marathon. After a week of training, you'll be so frustrated, the idea of a marathon will go out the window along with your running. You'll probably hang up your running bra, shove your running shoes in a closet and never run again. So, for your first running goal, make it simple.

When I started running, I made the simplest running goal I possible could. I started by deciding my goal was to get to the end of the block. Once I got there, I kept on going, and now my goal was to the get to the red car with the dented bumper. At the red car, I aimed for the tree at the end of the street and on and on. As I kept doing this, I discovered every day I began to run further and further. It was easy to get to the end of the block and, surprise, I wasn't tired. The next goal of the red car was even easier. By this time, my body was loosened up, I was breathing well and my mini goals were so easy to achieve, I looked forward to making the next one.

Over the next few months, I continued to do this until, one day, I decided to measure how far I was running. I got in my car and hit the odometer (that little clock thingy that measures how far the car goes) and off I drove. Imagine my surprise when I drove to the end of all my mini goals and realized I was running 10 miles a day. Not bad for quick runs to the end of the block, the post office and the crack in the sidewalk that looks like a boomerang. All added up, they created a run for me that was far beyond what I thought I could do.

So, my first running tip to you is this. Think small, then create large. Make mini goal after mini goal and, before long, you'll be running that marathon - one block at a time.