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.

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.

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.

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!

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.

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.

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.

Wearing new clothes, new shoes or eating new foods on race day is a no-no.

New is usually good. But, on a day when you have a race, new isn't good. On a race day, new can be run-destroying, disastrous and downright dangerous.

When buying new shoes, you should break them in for at least a week before you wear them on a long run. When I buy new running shoes, I don't actually wear them for running until they're broken in. Instead, I wear them an hour a day just walking around the house. After a week of doing this, they're broken in enough that I can safely wear them on a short run without getting huge blisters. If I'm planning on wearing new shoes for a race, I break them in, then wear them for at least another week running short distances before I even think about wearing them for a race. On race day, you want to be wearing shoes that are already broken in to the shape of your foot and that you're completely sure are comfortable. Even experienced running shoe buyers sometimes get a pair of shoes that take a couple of weeks to feel right, so the last thing you want to do is find out they're not comfortable in the middle of a big race.

Same goes for running clothes. New clothes can sometimes chafe or scratch. If you're running in a big race and especially if it's a hot day, wearing new running clothes could give you a nasty surprise after a few miles. I always wash them first before wearing them and use a fabric softener. Then I wear them on a short run so I can be sure they fit and that they're lightweight enough. Running bras especially can be a pain and I've had more than my fair share of chafe marks from a bra that was too constrictive or that didn't wick away moisture correctly.

As far as new foods go, even healthy foods can give you stomach ache. You don't want to eat a new healthy snack on race day then find, half way through the race, you're doubled over with stomach cramps because it's just not sitting well. Any new foods, either test out a few days before a race or after it. For race day, stick with foods you know give you energy and that your body doesn't interact badly with.

Sometimes, not sitting down is all it takes to motivate you to go on that run.

One very simple running tip that probably sounds simplistic but isn't is this - when you're planning on going on a run or a jog after work, when you get home.....don't sit down. Instead, walk into the house, put down your bags, grab your running gear and change into it immediately. Go to the bathroom, drink some water, pick up all the stuff you're taking with you on your run (walkman, water, snacks etc.) and then leave the house.

If you can get yourself trained to do this every night, you'll find you consistently continue to run. But, if you allow yourself to sit down, even if it's only for a supposed five minutes on the sofa relaxing before you put on your running gear - you'll often find you'll sit down and you'll stay down. Because, once your rear end hits the sofa, it becomes much easier to rationalize not going on your run that night.

When I first started running, I hadn't yet instituted the 'don't sit down' rule, so I'd come in from work, plop my bag on the floor and my rear end on the sofa and spend a few minutes in front of the TV channel surfing. Nine times out of ten, an hour later I was still there, it had now started to go dark and there was no way I was leaving on a run at that time of night. Then, my running partner, realizing how often I actually missed going running, began the 'don't sit down' rule. Every night on my way home, my cell phone would ring, I would answer it and I'd hear her voice saying "Remember, don't sit down. Get ready and I'll be over in 15 minutes to pick you up." Nine times out of ten, I was on the doorstep waiting for her when her car pulled up, feeling happy, psyched about running and raring to go.

When you sit down,even "just for five minutes", it gives a signal to your body it's time to take the weight of your feet, wind down from a stressful day and relax. None of these feelings are condusive to keeping you motivated for running. But, if you train yourself to not sit down, your body remains in the active mode it's probably been in since morning. Keeping moving while you get dressed and ready for your run will keep your muscles and joints relaxed and put you in a great frame of mind for running.

So, remember, the next time you plan on going running straight from home make sure you have no excuses not to go - and don't sit down. Get all your running gear ready the night before, your water bottle filled with water and in the fridge keeping cool, any snacks you want to take all ready in a running pouch and your running shoes by the door. Only then will your brain (and your body) realize "this person means business", and your brain and your body will happily trot out of the door on the way to another fun night of running.

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.

When you run on the street, one thing you have to make sure you take notice of is the traffic. Cars are coming at you from both directions, and sometimes from the left and right too. It's up to you to be aware of your surroundings and figure out what each car you can see is doing or is going to do. Your awareness on the road while running is really important to your safety. Even a brief distraction can mean the difference between life and death. I'm amazed though at how many runners don't seem to have a clue.

Once while running, I saw a runner in front of me get hit by a car. Luckily, she wasn't hurt beyond a few scrapes where her knees hit the road when she fell, but it could have been a lot more serious. When I talked to her afterwards she said she'd thought the car had seen her and so had continued to run across the intersection. He hadn't until it was almost too late, as he was having an argument with his girlfriend on his cell phone and that was more important than watching the road. If the runner had not assumed he had seen her, she would have waited until he passed and not experienced the scare she did.

The first rule when running on the road is to make sure you run facing traffic. I've seen runners running with traffic coming up behind them. That's so incredibly dangerous, as you have no idea what's coming, how close to you they are or, if they've even seen you. Even if it means slowing down your pace, when you turn onto a new street, make sure you're always running towards traffic.

The second rule is be aware of every car coming towards you. Don't forget, many cars are driven by inexperienced drivers, drunk drivers, drivers who are in ill health or elderly drivers. Any one of these drivers could suddenly do something or have something happen to them (a sudden heart attack!) that could cause their car to head towards you. You want to be aware of where they're heading, and not be surprised when one suddenly hits you head on. Smack! Ow! Dead!

The third rule is always make sure you watch for cyclists. Some people cycle without much of a clue about what's happening around them and, because their brain is looking for something the size of a car and not a person, they can cycle right into you without even knowing you're there. Cyclists also often cycle on the wrong side of the street or go the wrong way down one way streets. This is one reason why it's so important to either not run while listening to music, or keep the music at a low volume so you can hear the bike coming.

Good road safety while running is honestly just common sense. Be aware of what's going on around you. Watch every car you can see and try to anticipate what they'll be doing next. Look out for bikes and don't cross the street until you're absolutely sure that car heading towards you isn't going to hit you. A smart runner is a safe runner and good road sense will ensure you have many happy running years ahead of you.

Getting a running partner can dramatically increase your motivation to run.

If you're a runner, a serious runner or even just a casual runner, a great tip to make sure you continue to run is to find a running partner. Running partners are great motivators. On days where you don't want to run, or on days when the weather is miserable and you'd rather curl up inside with a good book, your running partner will do what it takes to get you out running. Cajoling, bargaining, pleading, even threatening - they're all things a running partner will try to get you moving - and let me tell you, they work.

When I first started running I was living in Dallas, Texas. Dallas is not the best place to begin your running life as it's freezing cold and incredibly windy in the winter, and boiling hot with 100% humidity in the summer. So I often made up excuses for not running that day. I ran alone, so on really hot or really cold days, it was so much easier to say to myself "I don't really need to run today", than it was to get my running gear on and actually get out there. This continued for a few months until I decided I needed to get serious. Then, at the running track one day, I fell into conversation with a woman, Laura, who I'd seen there many times. She was around my age, about my fitness level and I'd noticed we ran at about the same speed and around the same length of time. So, during the conversation, I asked her if she'd ever considered having a running partner. Long story short, from that day on, we ran together almost every night.

Running with Laura, I got a great running partner who encouraged me to get out on the track, even when I didn't want to. If it was cold, she'd show up with a flask of hot coffee and two cups and that would be our reward once we'd finished our run. She would call me on the hottest day of the year and remind me there were frozen Slurpees to be had at the 7-11 - but only available after an hour on the running track. And I would do the same for her.

Another great thing about having a running partner is you're never bored when you're running. When I ran alone, I would get bored. I used to take a Walkman with me, but my ears would hurt after half an hour and, besides, it's dangerous running with headphones on if you're running on streets. With Laura, we talked about everything while we ran. Funnily enough, she was a topless dancer (a profession I knew nothing about), but she was working her way through college at the same time, to get IT project management certification, and then move onto a 'proper career'. While I ran with her, I learned all about the topless dancing world - fascinating for someone like me who had never even been to a topless bar.

So, if you're finding you lack motivation getting out on your daily run, ask a neighbor, friend, relative or someone you see running in your neighborhood and get a running partner. You'll see your motivation to run increasing, and often your running stamina will also improve, as you'll be so busy talking you'll run faster and further than you expected to.

A great tip for beginning runners is to buy a couple of running magazines to learn running tips, correct nutrition and more.......

A great tip for beginning runners who are still not sure if running is for them or not is this - head to your local bookstore, flip through the running magazines then buy a couple. Take the magazines home, make yourself a cup of coffee and a healthy snack, and spend a couple of hours perusing them. Why buy running magazines, you ask? What's that going to do for my running ability? Surprisingly enough, it'll do lots for your running ability and even more for your motivation level, and here's why.

When I began running, I enjoyed the daily runs but, after a while, I got a bit tired of running solo. I had so many questions I wanted answers to, but no-one to ask. I wasn't sure if I was 'doing it right', or if there were other things I should be doing. Was I eating the right things? Was I running far enough? Fast enough? Should I stretch before a run or not stretch? This is where the magazines come in.

Every month, there are many different running magazines published. Runner's World and Running Times are two of the most popular ones, but there are also imported running magazines that many bookstores in the US carry. Each magazine has great articles on training techniques, running tips, correct nutrition, guides to buying running shoes and running bras, and tons more stuff. They also have photographs of runners in action. And that's what got me obsessed with running.

When I first started running, I was overweight, which was a huge reason (no pun intended!) for me beginning running in the first place. I ran for a couple of weeks and lost a couple of pounds but not anything to write home about. Then I started to look at runner's bodies in the running magazines, and noticed the strong legs, the defined muscles and the healthy appearance each runner had. That's what I wanted for myself and I soon realized running was almost a guarantee of me getting there. That, along with reading the nutrition articles, the training tips and an article on buying running bras (I never could get the fit right before that), I soon found I was even more motivated to run and to run properly.

Once you really become serious about running, the running magazines are also great places to read about upcoming running events, races and marathons, and to read about ones that just happened. They'll also keep you motivated as, just a quick flip through any of them, and you'll remember why you thought running was a good idea at the outset.

So, for a great tip for beginning runners to keep you running and motivated, buy a couple of running magazines or even sign up for a subscription for your favorite one. Then set aside an hour a week to read, and check out what other runners are doing. For a few dollars a month, it's amazing what you can learn.

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.