Running is a simple activity, which is one reason it is so universal and appealing. A good pair of shoes…some basic clothing suitable for your weather conditions…a bit of time…and you’re good to go.

Running is a great way to achieve cardiovascular health and fitness, manage your weight, and relieve stress. You’ll feel better, look better, and probably even learn to "take things in stride" better than ever.

No health club dues. No contracts. No fancy, space-hogging equipment. All you need is a decent pair of running shoes and some clothing appropriate for the weather conditions, and you’re all set.

Running is for the masses.
From kids to masters and individuals to families – You name it, running has something for everyone. You can run for fitness, recreation, or competition. You can run by yourself or with a group. You can run any day and time you want. You can enjoy a great escape by yourself one day and a festive race atmosphere the next along with 30 to 30,000 people!

Identify why you are beginning a running program. What do you want to achieve? Having some objectives in mind will help you map out an appropriate plan and work toward your goals.

Do you want general fitness? Weight loss or weight management? Want to be able to run consistently for a certain amount of time? Have your eye on some upcoming races? Just want to do it for fun and meet some people?

• Making such a commitment helps strengthen your resolve to get started, maintain continuity, and achieve goals.

• They provide an organized structure that can simplify things for you.
• You get lots of helpful information and a chance to ask questions of knowledgeable people.
• They allow you to run with other people who are at your same level which provides moral support and makes it more enjoyable.
• They help you develop a consistent workout schedule.
• The people who enjoy the most success train regularly. Ideally, you’ll want to run about four times a week. Determine how often, how fast, and how long you want to run and then keep track of your workouts. It’s a good way to monitor your progress.

Don’t try to do too much, too soon. It takes time to build up your conditioning. It takes time to work out the kinks. Remain positive and optimistic. Stick with it and you will see results, regardless of how far you want to take your running. Set several small, near-term, achievable goals rather than one or two long-term ones. You’ll have more "victories" that way.

Do your own thing. Identify what you want to get out of your running and enjoy working toward those objectives. Don’t worry about what you perceive "everyone else" is doing. Not everyone wants to race. Not everyone wants to run a marathon. That’s OK!

Yes, you should establish a regular running routine, but that doesn’t mean you always have to run up and down the same streets. There are lots of ways to liven up your running to avoid a rut:

• Run with friends or attend fun runs at local running stores.
• Join a running club.
• Enter races, especially in towns that you’ve never been to before. You don't have to "race" them. Just enjoy the new scenery.
• Hop on your bike and take a warm-up ride to a new neighborhood.
• Jump in your car and head to a forest preserve or trail.

Shoes are your most important running investment. Buy the best pair of running shoes you can afford. That doesn’t mean the most expensive. It means buying a pair of quality shoes that’s right for you, your feet, your running style, and the type of running you want to pursue. Employees at your local running store can help you make the right choice.

When it comes to your running program, there’s no substitute for the real thing. One mile on the treadmill is not the same as one mile of actual running because you are carrying your body and weight in a different way.

However, a treadmill workout, cycling, stair stepping, aerobics, swimming, etc. are excellent forms of cross training and conditioning to complement your running. Just remember that they’re a different type of workout. Core strength training (exercises that work your torso, abdomen, back, hips) in particular is an effective way to improve your running.

A comprehensive, slow, methodical stretching routine will do wonders for your running form, running efficiency, and injury prevention.

Rest is also vital. Your body needs time to recuperate from the added stress you are exerting on it. Carefully-scheduled days off will help you get stronger and keep your legs -- and mind -- feeling fresher.

Chances are you’ll feel a bit tired and maybe even a bit stiff when you begin running and increasing your mileage.

Learn to distinguish between stiffness and pain. If you are genuinely hurt, seek qualified assistance – especially from someone who specializes in sports-related injuries. "Self-assessment" is tricky because an area where you feel pain doesn’t necessarily let you identify the cause or the source.

Taking off a few days is better than becoming injured and missing a few weeks or even months.

Looking for guidance? Ask us. Ask running store employees. Ask a coach. Ask fellow runners. Ask a sports doctor or physical therapist. Ask a nutritionist or dietitian. Try to find someone who is properly trained and qualified to answer your specific question. There may not always be a "right" answer, so sometimes it might be good to get several opinions.

• Always stay to the right unless you are passing someone. Be very careful merging left into a passing lane. You don't want to get run over from behind!
• Never run no more than two abreast when you are with a group. Do not force other runners, pedestrians, or cyclists off of the path. If you are in a particularly busy area, run single file.
• Never stop suddenly in the middle of a path.
• Always look both ways -- at least twice! -- before entering or exiting a path, when you are approaching intersections, and at drinking fountains.
• Never wear headphones when running. You reduce your awareness of your surroundings.
• Never litter.

• Do not run in a race if you are not officially registered. It can take away from the resources of paid participants. It can create unnecessary traffic. It can pose insurance risks.
• Line up according to the pace you plan to run. If you are a slower runner, that's OK! Just don't place yourself toward the front of the pack.
• Follow the instructions of course marshals. Frequently they will guide you to one side of the road or another.
• Never wear headphones. You reduce your awareness of your surroundings, which is particularly dangerous in a high-traffic race environment. It may also prevent you from hearing instructions from course marshals.
• Do not stop suddenly at water tables or if you drop something or if your shoe comes untied. Move to the side slowly and make sure you do not cut off another runner. It's OK to walk while you drink your water! Just stay to the side and carefully merge back with the other runners when you are ready.
• It's preferable to leave your cups or other items you may need to discard at a water station. Never throw trash on someone's front yard or on more remote areas of the course.
• Use caution and control approaching the finish chute. Do not cut off other runners and do not stop suddenly right after crossing the finish line.
• Do not bring dogs, strollers, inline skates, bicycles, scooters, or other such items to a race if the race instructions forbid them. They pose safety hazards to other participants and may violate insurance coverage.

Anytime you get involved in a new activity, it can sound as though people around you are speaking a foreign language. Running is no exception. Here are a few basics that will help you walk the walk and talk the talk.

Aerobic
When you exercise or run at a steady pace so that the exertion level that does not leave you excessively out of breath.

Bandit
Someone who runs in a race or training program without being officially registered.

Carbo-Loading
Eating extra carbohydrates in the days prior to a long run or race.

Cool-down
Slow running or jogging done after a workout.

CoolMax
Brand name of a special material that helps "wick" away moisture from the body. These fabrics are soft and light and help you feel more comfortable when exercising.

Course Record (CR)
Course Record. The fastest time recorded on a given race course.

Cross Training
Combining other types of aerobic exercise with your running to help enhance conditioning. Popular examples include bicycling and swimming.

DNF
"Did Not Finish" a race or run.

Fartlek
Swedish term ("speed play") for workouts where you vary the pace of your running – a mix of slow, moderate, and quick paces at different intervals.

Fun Run
A casual, non-competitive group run popular with running clubs and running stores.

Glycogen
Primary fuel source for the body during aerobic exercise. Carbohydrates are turned into glycogen when stored in muscles.

Iliotibial (IT) Band
Tissue that extends from the hip to the outer part of the knee.

Intervals
Running faster for shorter distances with "intervals" of jogging to "recover," and repeated for a desired number of sessions. Often used in reference to track workouts. An effective method of improving speed.

K or KM
Kilometers. One kilometer is equal to 0.62 miles. So, if you are running a 5K race, you are covering 5 x 0.62 – or 3.1 – miles.

Kick
Sprinting at the end of a race.

Long Run
Term typically used when training for races such as a half-marathon or marathon. Usually long runs are conducted once a week to build stamina.

M
Meters. One meter is equal to 3.28 feet. 1,000 meters is equal to one kilometer (K or KM), and one kilometer is equal to 0.62 miles. So, a 5,000 meter and 5K race are the same thing – 3.1 miles.

Negative Splits
Running the second half of a race or training run faster than you run the first half.

Orthotics
Special shoe inserts designed to help runners compensate for biomechanical problems and injury. Orthotics are often molded to a runner’s foot.

Overpronation
When your heel strikes the ground and the forefoot rolls inward too much.

PR
Personal Record.

Splits
Your times between mile markers during a race or between selected points during a training run. "She ran splits of 9:00, 9:10, and 8:50 on her way to a 27:00-minute 5k."

Supination
When your heel strikes the ground and the forefoot does not roll inward properly (or far enough).

Taper
Scaling back mileage prior to a big or long race. Tapering helps muscles rest so that they are ready for optimum performance on race day.

Tempo Runs
Training runs, usually 30 to 45 minutes in length. A warm up progresses to more intense pacing ranging from one minute per mile slower than 10k race pace to 15 seconds slower than 10k pace at the latter stages of the run.

Ultra
An "ultra-marathon". Any race that's longer than the marathon distance of 26.2 miles.

The Wall
A point where your body's glycogen reserves are severely depleted or exhausted. Typically occurs during the latter stages of long runs and races such as a marathon.

Wicking
A specialized fiber's ability to draw perspiration away from the skin.