Run, Forrest, Run!

Have you packed on some extra pounds lately? Looking to get into some sort of exercise routine to get back into shape? You may want to take up running. But, before you enter yourself in a marathon, there are safeguards to consider to make sure you avoid physical problems.

First off, even if you were state cross country champ in high school, you should start slowly -- especially if it has been a few years since you last laced up your running shoes. Chances are, your first jog will be much more difficult than you anticipated. Don't give up. Everyone has to start slowly. It is always a good idea to find some running partners to push each other.

Here are some other suggestions for those beginning a running routine:

* See a doctor before you begin. It's best to make sure you are in good health. Even a light running program could be dangerous if you have an undetected health problem.

* Wear the proper shoes and gear. Get a good pair of running shoes. Invest in some good socks that help to prevent blisters. Dress properly for inclement weather.

* At the end of each workout, take some time to cool down by walking for a few extra minutes. This will help your body to recover quicker.

* Set small, gradual goals for yourself. Maybe the first goal is to simply complete a mile, with no time limit. Then, slowly build up to more difficult goals: running a mile in 10 minutes; running two miles in 25 minutes; etc.

* If you are running to help you lose weight, do not weigh yourself every day. It is best to check the scale once a week; or even every two weeks. This way you are more likely to be pleasantly surprised each time you step on the scale.

* Running by itself may not be enough to reach your diet goals. You should eat properly, as well, maintaining a balanced diet. Avoid snacks that are high in sugar content. Natural sugars such as fruit and vegetables are good sources of energy prior to your workout.

* Keep a journal of your running. This will help you to check your progress and to set your next goals.

* Treat injuries seriously. Running is very healthy for most people, but your body -- especially your legs -- do take a pounding. If you feel sore, take an anti-inflamatory and apply ice to any swolen areas. Rest your body if you feel you need to take a break. There's no use in pushing yourself to the point where more serious injuries can occur.