Get started running or walking....

The humidity is starting decrease and the heat is less oppressive outside creating an urge to head outdoors.  This is a perfect opportunity to add some walking or running for exercise outside.  Here are some tips to help you create a running or walking program for yourself.

• Start slow and build upon this base.  If you start running/walking too fast or for too long, the soreness experienced will make it harder to continue with the activity. (Also it may lead to injury.)
• Increase 10% per week total mileage to avoid overuse injuries
• Appropriate clothing for the weather and sun exposure
• Take a buddy (dog or human) to keep you accountable
• stay hydrated
• include cross-training/strength training 
• Here's a sample week with my run and cross-training days...
• Monday: Run
• Tues: Cross-Train (Usually a combination of cycling, weight-training, long walk with philip, or yoga)
• Wed: Run
• Thurs: Cross-Train
• Friday: Short Run
• Saturday: Long Run
• Sunday: REST
• Take a rest day to let your muscles recover.
• To stay motivated just remind yourself that your next great run is ahead of you, especially if you are having a challenging day running.  
• I feel like running is hit or miss.  Somedays you feel amazing and the very next day it can be a huge struggle, but keeping with it will be very rewarding.  

Here are some resources if you want to check out more information:

• Marathon training academy 
• Runner's World
• Endurance Planet