If you've been contemplating a running program, but don't know where to start, fall is the perfect season to slip on your shoes and hit the road or the trails. Be sure to consult with your physician before beginning or modifying your current exercise program.

Once you can comfortably walk two to three miles, 3-5 days a week, consider adding a walk/jog regimen to your routine.  Remember that jogging will seem difficult at first. Take heart!  Running will seem easier after only a few weeks, since your body adapts to a running program quickly.

Running is an inexpensive hobby, but investing in a quality pair of running shoes, designed specifically to give your feet the cushioning and stability running demands, is a necessity.  Visit a specialty running store to get professionally fitted.

Before walking/jogging, warm up for at least 5-10 minutes by briskly walking or moving in place.  Warming up prepares your body for exercise by increasing body temperature and increasing blood flow to active muscles.  After the warm-up, stretch gently to prepare muscles for the impact of jogging.  To begin your walk/jog program, start with as low as 30 seconds of running alternating with five minutes of walking.  Aim for 15-30 minutes of walking/jogging.  Or, walk one mile, then gently run 50-100 yards.  You should be able to have a conversation without feeling too winded.  If you feel excessively fatigued, run more slowly, land gently on your feet, and add more walking intervals into your routine.  Go easy on yourself -- listen to your body, and if you feel tired at any point during your running, take a walking break.

Gradually increase the length of your running intervals, and decrease your walking intervals.  Strive to jog one complete mile without walking.  But always pay attention to your body: pain is never good!  Learn to take the day off when you feel tired, and push yourself on the days you feel great.

For additional information please contact NIFS at 317.274.3432 or visit our Web site at www.nifs.org .