spring running tip

Now that the days are warmer and longer, it's a great time to take your runs outdoors. Be sure to always keep your safety in mind when running this Spring, especially when you're running alongside vehicles. Check out a few tips for running on the street or sidewalk:

• Run with a buddy.
• If you'll be running alone, make sure someone else knows that you're running along with your route and estimated duration.
• If possible, try to run in familiar areas without a lot of vehicle traffic.
• Wear sunscreen.
• Before crossing streets in front of cars, make sure it's fully stopped and make eye contact with the driver to ensure they see you.

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If you've been running all Winter on the treadmill at your gym, you must be psyched to hit the pavement or trail outside. The warm weather may inspire you to lace up your sneaks and continue the same running routine, but remember that running outside is a lot different than running on a treadmill. The moving belt on a treadmill helps you out a bit by pulling your feet back for you, which means you're exerting less energy. I also find that the even pace the treadmill creates is easier to follow and because it's harder to keep my own pace steady when running outside, I end up running faster than I should and get tired before my workout is finished. Plus there are natural obstacles to deal with like heat, wind resistance, rain, rocks, puddles, tree branches, bugs, and hills.

Please don't think I'm discouraging you from running outdoors. Definitely be excited about it, but remember to ease into your runs in the beginning, and don't be so hard on yourself. If you're used to jogging 10-minute miles on a treadmill for 30 minutes, maybe you decrease your speed on your first few runs. Or you can maintain your speed, but run for only 20 minutes. Give your body time to adjust to running outdoors, and gradually work your way up to what you were doing on the treadmill.

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Even though the weather is warming up and flowers are blooming, some days I find it hard to motivate myself to get out and go for a run. You too? So why not find a running group or club in your area? I just discovered this great resource on the Cool Running website. It has a list of all the US states, so you just click on your state and it tells you about the running clubs and associations near you. Depending on the group you choose, they run for different reasons — for fun and for exercise. Some groups organize track workouts, group runs, races, and trainings for marathons.

Running with a group of people is not only a great way to get you moving, but you'll also make friends who have similar interests as you and learn a ton about running.

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Maybe you're new to running, or maybe you've been running for years. Whatever your experience is, everyone can benefit from setting a goal. Try to make reasonable goals that you know you can someday attain. They should be challenging enough to make you work hard, but not so difficult that they'll never be achieved. Here are some ideas for personal goals you can set for yourself.

• Run a specific distance: Maybe you have a goal that every time you run, you go for 1 mile, or 3 miles, or 10 miles. However far you choose to run, start off with a doable distance and then gradually work your way up.
• Run for a specific amount of time: If you are just starting out, set a goal of let's say 5 minutes. As you run more often and build up your endurance, you can increase the amount of time.
• Run at a certain pace or run faster: For some people, speed is important to them. You can challenge yourself to run faster at a consistant rate.
• Run to burn calories: If you're running to lose weight, you may want to measure how many calories you're burning each time. You can set a goal, so that each time you run, you burn X amount of calories. The Nike + iPod that works with an iPod Nano will tell you how many calories you've burned per workout. Some pedometers and heart rate monitors may also give you that kind of info.
• Run to raise your target heart rate: Maybe you're running to improve your heart health and circulation. You may want to purchase a heart rate monitor to measure how hard your heart is pumping.

Want to see the other goals? Then read more

Whether you are hitting the treadmill or the trails outside, knee pain or injury is always on a runner's mind. Here are some preventative tips:

• Warm up!! Stretch and do some warm-up exercises like Sun Salutations before you run. If you run in the early morning, take a hot shower first to help warm up your muscles.

• If you run outside opt for a dirt path. The softer terrain is easier on your joints.
• Avoid running downhill if you can, since running down an incline can really do damage to your knees and shins. If you do indeed find yourself running up a hill (which is great), run down the other side in a switch back, zig-zag pattern. Going diagonally decreases the stress to the knee joint.
• Make sure your sneakers are appropriate for your foot type. If you have high arches or are flat-footed, you'll need more support.
• Make sure your sneaks are not too old or worn out. If you can't remember when you bought your last pair of kicks, chances are, it's time for some new ones. You can also do the twist test.

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You and I both know that there's safety in numbers. Not only is running with someone a great way to protect each other from harm or get help in case of an emergency, but it's also a great way to stay motivated if you're trying to get in shape.

Having the desire to be a healthier, happier you is an awesome way to live, but no one ever said you had to do it alone. So this Spring, get yourself a running buddy. It could be a close friend or relative who shares the same goals of wanting to be healthier. Or maybe it's someone you met at the gym that shares your love of running. Make sure you share a similar lifestyle schedule, like you both work 9-5 and can exercise after or before work.

You also want to make sure that she shares your wellness goals - If you plan to run on Sunday mornings, you don't want your running buddy calling you up to suggest brunch instead.

When you do find your running buddy (or buddies), determine together your running schedule. Plan out what days work for you both, and what times you prefer to exercise. Once your running schedule is set, you'll be able to inspire each other to stick to it.

Fit's Tips: Set a reasonable goal you both can meet. Start off with one day a week, and then if it's working with your schedules, add another day or two. It's a great time to work your heart and muscles, release stress and tension, discuss healthy recipes, or vent about your problems. It's multi-tasking at its best.