Reader Tara is doing the Run Your First 5K program and just tried running outdoors, after a few weeks on the treadmill. She writes: "I found it very hard to run outside, and got intense cramps in my lower side! Is that normal?"

You're not imagining things, Tara. Running on a treadmill feels somewhat easier physically because the ground is being pulled underneath your feet and there's no wind resistance. Running outdoors demands more from your body because you're propelling your body forward stride for stride.

If you tried running at the same pace as you've done on the treadmill, you may have been overexerting yourself, which is often a cause of side stitches. To prevent side stitches in the future, make sure you warm up (walk or slow jog) or at least five minutes before you start your run. Practice deep belly breathing and don't let your breathing get out of control.

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Is Running Outside Harder than Treadmill Running? originally appeared on About.com Running & Jogging on Friday, May 18th, 2012 at 12:53:29.

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Reader Sarah emailed me with the following question: "I've been running for eight months now, and I've completed 5K and 10K races. My friends who have been running for longer are trying to convince me to train for a marathon in the fall. Not sure if I'm ready to take that leap. Should I do a half marathon first, or jump right into the marathon training?"

Great question, Sarah!  I hear this a lot from new runners who have friends, family members, or co-workers trying to convince them to train for and run a marathon (26.2 miles) with them. While I do believe any healthy person who is willing to commit to the training can complete a marathon, the training is not something to jump right into with no or little running experience. If someone is a coach potato, they would definitely want to run for at least six months (a year is better) before starting marathon training. But it sounds like you have a good running base and have plenty of time to prepare for a fall marathon, if it's something you feel ready to do right now. (Don't let friends pressure you into it!)

It's definitely a good idea to complete a half marathon (13.1 miles) before a full marathon. Many runners, from beginners to advanced, run a half marathon during their marathon training as a confidence booster and a way to figure out their marathon goal time.  It's helpful to get that kind of long distance race experience because you'll feel more physically and mentally prepared to go the marathon distance.  Finding a local half marathon is not too hard in most areas, and you can fit into your marathon training schedule at any point after you've reached 10 miles for your long run.

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Should I Run a Half Marathon Before Attempting a Full Marathon? originally appeared on About.com Running & Jogging on Wednesday, May 16th, 2012 at 14:45:45.

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I recently received this question from a new runner: "I always feel out of breath when I run. What am I doing wrong?" It's very common for beginner runners to feel like they're having trouble breathing when running. Here's how to avoid that.

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Why Do I Feel Out of Breath When Running? originally appeared on About.com Running & Jogging on Wednesday, May 16th, 2012 at 13:30:08.

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I recently spoke with a new runner who couldn't understand why her 3-mile run felt so difficult, despite the fact that she had easily run that distance with no problems the week before. I asked her about what other exercise she was doing and she told me that she was strength-training six days a week! I explained to her that she wasn't really helping her efforts by strength-training on that many days.

While strength-training is beneficial for runners, your body actually needs days off from strength-training so it can repair and re-build your muscles to get stronger. If you strength-train every day or several days in a row, you're going to end up feeling worn-out and sluggish during your runs. You're much better off supplementing your running with two or three sessions of strength-training per week.

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Are You Doing Too Much? originally appeared on About.com Running & Jogging on Tuesday, May 15th, 2012 at 10:12:33.

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Ever feel like you're getting bored or burned-out from running? It's very normal. Some runners go through periods when they feel like they need a break -- both mentally and physically -- from running. It sometimes happens after completion of a big race that they've been working toward for months, like a marathon. To help avoid reaching that point of burnout from running, try some of these strategies.

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How to Avoid Burnout from Running originally appeared on About.com Running & Jogging on Monday, May 14th, 2012 at 12:33:53.

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Dogs can be great running buddies. They don't complain about your pace and they won't bore with you stories about their latest running accomplishments. With summer approaching, it's important to take precautions when running with your dog in the warmer weather. First, make sure you carry enough water for both you and your dog. Teach your dog how to drink from a water bottle or carry a portable doggie dish to put water in.

And be familiar with the signs of fatigue or heat illness, which include panting, slowing down, foaming at the mouth, weakness, inability to stand, uncontrolled movement, agitation and glazed eyes. If you notice any of these signs, cool your dog immediately by thoroughly wetting him with cold water and getting him into the shade or an air-conditioned area.

Get more tips for running with dogs.

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Photo by Michael Blann

Tips for Running With Your Dog originally appeared on About.com Running & Jogging on Monday, May 14th, 2012 at 07:02:04.

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Ask any running mom what she wants for Mother's Day and I'm sure "some time to run" is somewhere near the top of the list. Sure, a massage or pedicure gift certificate also makes most moms who run (and those who don't) happy, but sometimes the offer of some help can feel more luxurious, and be more valuable and meaningful than any present bought at a store.

If you want to treat a special running mom in your life, tell her you'll watch her kids for an hour or two, so she can go for a stress-reducing, mind-clearing run without having to push a jogging stroller or listen for a crying baby while running on the treadmill in the basement. When she gets back, she'll be so relaxed, you'll think she was really at the spa.

Happy Mother's Day to all you moms out there!

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The Perfect Mom's Day Gift originally appeared on About.com Running & Jogging on Sunday, May 13th, 2012 at 09:40:49.

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Many runners who are trying to lose weight by running wonder if there's a certain pace or distance they need to hit to start burning fat.

Although running is a great way to lose weight and inches, it's important to understand the difference between "burning fat" and "losing fat," as well as what it takes to lose weight.

The body primarily uses carbs and fat for fuel during runs. The ratio of carbs and fat changes depending on your speed and intensity. For high-intensity running, such as interval workouts, the body will rely more on carbs for fuel than fat because they're a quicker source of energy. For long, slower runs, your body taps into fat for energy.

So, to lose fat, you should just do a lot of slow running, right? That's not the case. When you're trying to shed pounds, it doesn't matter what type of fuel you use. Just because you're using more fat as energy doesn't mean you're losing fat or burning more calories. In order to lose weight, you need to burn more calories than you're taking in. With running, as with other forms of exercise, the harder you work, the more calories you'll burn.

To burn more calories when running, you can run at a higher intensity. High-intensity running is running at about 80-90% of your maximum heart rate. You're not doing an all-out sprint, but you definitely shouldn't be able to carry on a conversation.

While you'll burn more calories during high-intensity runs, it's important that you don't do all your runs at a high intensity. Some of your runs should be easy runs so that you protect yourself from overuse injuries and give your body a chance to recover and rebuild itself to get stronger. (Rest days are important, too.) It's also good to vary the intensity of your runs so that you don't get burned out or bored with your routine.

If you've been running several days a week for at least a few months, it's safe to introduce one or two high-intensity runs into your weekly workout. You can try doing an interval workout, where you alternate between running at a fast pace (about 80-90% effort) for short intervals, such as 1-2 minutes, then recovering at an easy pace for 1-2 minutes. Try doing 10 hard and easy intervals. As you become more fit, you can increase the time of your intervals or do more repetitions.

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Can I Burn Fat by Running? originally appeared on About.com Running & Jogging on Thursday, May 10th, 2012 at 09:50:38.

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Trying to convince yourself or someone else to start running?  A new study points to yet another benefit of regular running -- a longer life. Danish researchers found that those who run at least an hour a week add an average of six more years of life.

Running was associated with a 44% reduction in the relative risk of death over 35 years compared with deaths among non-runners, according to Peter Schnohr, MD, chief cardiologist from the Copenhagen City Heart Study. That reduction translated into an age-adjusted survival benefit of 6.2 years in men and 5.6 years in women.

"The results of our research allow us to definitively answer the question of whether jogging is good for your health," Schnohr said. "We can say with certainty that regular jogging increases longevity. The good news is that you don't actually need to do that much to reap the benefits."

The investigators found that between one hour and two and a half hours a week, divided between two to three sessions, delivered the optimum benefits, especially when performed at a slow or average pace.  "You should aim to feel a little breathless, but not very breathless," Schnohr advised.

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Source:   "Regular jogging shows dramatic increase in life expectancy", European Society of Cardiologists, press release 5/3/12

Running: A Fountain of Youth? originally appeared on About.com Running & Jogging on Monday, May 7th, 2012 at 11:24:40.

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Feeling sore and tired?  You're in good company. Lots of half and full marathons took place this weekend. Congrats if you ran one! Here are a few tips to aid your recovery.

Use ice. If you can tolerate it, taking an ice bath within a few hours, or even the next day, can help reduce inflammation and speed up your recovery. If you just can't do an ice bath, use ice packs on especially sore spots, such as your quads and knees.

Eat healthy. Stick to a balanced diet with plenty of good carbohydrates and protein to help repair and rebuild those damaged muscles.

Get plenty of sleep. Sleep is crucial for the recovery process. Listen to your body and don't feel guilty about sleeping a lot -- it's normal.

Give yourself enough rest time. The general rule is that you should take a day of rest for every mile raced. Rest doesn't mean you can't run or workout. Just stick to shorter, easy runs or cross training. Your body will still be recovering, and running too hard or too many miles could increase your chance of injury.

Get more half marathon and marathon recovery tips.

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Tips for Half Marathon and Marathon Recovery originally appeared on About.com Running & Jogging on Sunday, May 6th, 2012 at 12:30:13.

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