Run Hawaii. During the last week of January each year, Run Hawaii holds its annual combination of runs and hikes around several of the beautiful islands. Three groups run on three of the Hawaiian Islands around craters, volcanoes, beautiful beaches, and lush rainforests. The first day is the Maui Oceanfront Marathon, while the next day is a recreational hike around Haleakala Crater. Day three continues to Hilo on the Big Island around the active volcano. Day four is another restful “fun run” on the Ironman Triathlon Course through the fields of Kona. Day five is relaxation on Kauai, and the final day includes an organized run along the ocean, finishing at Poipu Beach. This is perfect for runners who want a new way to tour the Hawaiian Islands.

Atlanta Mission 5K. On the last Saturday in January, the Atlanta Mission holds its annual 5K race on the bustling streets of downtown Atlanta to raise money to end homelessness. With over 8,000 homeless people in the city, the Atlanta Mission attempts to feed, clothe, and shelter the less fortunate from the harsh winter conditions in the city. This race not only provides a running tour of downtown, it also raises money for a great cause. All registration fees go right to the organization, and the clients, donors, and volunteers of the mission run side by side in the race to end homelessness. This race provides a welcome break from the frigid temperatures of the north, as well as the opportunity to do meaningful community service.

ING Miami Marathon. This year marks the tenth anniversary of the ING Miami Marathon and Half Marathon in balmy Miami, Florida. The 26.2 mile roadway course of the marathon is always lined with thousands of cheering spectators, as well as the beautiful Miami scenery. The course loops from downtown Miami, to Miami Beach, down to Coconut Grove and Coral Gables, and then back to downtown Miami. There is also a half marathon available along a similar course. Similar to the full marathon, thousands of cheering fans line the route, and make it an unforgettable experience. For those looking for a shorter course, the Publix Tropical 5K happens on the same weekend, and has the most beautiful course. Runners travel across MacArthur Causeway and traverse Miami Beach, after a beautiful start on Watson Island in Biscayne Bay. This race is the perfect chance to experience the cool and calm Miami winters.

But then I caught the bug. I fell in love with running, and became obsessed with all of the extra trappings. How long was my route? What was my tempo? Was my heart rate where it should be? And most importantly – how could I get better, faster?

My first purchase was the Garmin 401. I loved it for the first few weeks; it told me how far I ran and where. I could track everything online, most of the time. But I ran in a heavily wooded area, and often times the tree coverage interfered with the GPS. While I am sure GPS technology has improved since my first investment, making this work for me was a struggle.

My next purchase was the heart rate monitor, a Polar with a strap wrapped around my chest, and a watch I wore on my wrist. It was great to be able to track my heart rate while I ran. I tried to make sure I was in the zone, and I was able to push a little harder. But for me, in all honesty, the heart rate monitor didn’t tell me much I didn’t know. If you run, you can feel if you are pushing things or not. My comfort zone on the HRM was easily measured by my own assessment of my effort. While I used the online tracking of my heart rate in the beginning, this soon became too much work. In the end the HRM ended up in the same drawer as my GPS.

My third purchase was my Nike iPod attachment. This was an easy choice because it was cheap. I slipped the Nike piece into a self-made shoe pocket. and Lance Armstrong started cheering me on on all of my runs. Basically this is just an upscale step counter, but with a twist. It talks to you. Sadly, I could never get this device to work accurately. I don’t run on a track, so I couldn’t adjust the step counter to my stride. The Nike online tracking software was by far the most annoying tracking software of the bunch, and I only used it about three times. In the end I retired it as well, because I started to get really annoyed with Lance Armstrong.

In the end, after all of the apps and gadgets, I am right back where I started. I have my sneakers and my front door. For me, running is really about simplicity. But for anyone who loves a good gadget, have fun!

Many exercise specialists offer tips to make running in the winter doable, and I have listed five of these below.

Motivation. The most important factor when attempting to run during the winter is motivation. Experts from across Canada recommend setting up a running date with one of your friends, making it much harder to back out, even when it is 17 degrees. Many northern cities also have marathons during the winter to keep their runners motivated and happy. A great motivation to run this winter can be preparing for a beach vacation or the warm days of summer.

Dress Appropriately. When going for a run in the dead of winter, it is important to dress as if the temperature is 20 degrees warmer than it actually is, to allow some sweating. This will help avoid getting a chill. Always be sure to wear gloves or mittens and a hat, and make an effort to wear fabrics that will wick sweat away from your body. Getting clothing with zippers near the neck and underarms is also important to release heat, as you get warmer.

For the Feet. Feet need to be given attention when planning a run outside in winter. Be sure to wear shoe with as little mesh as possible that will keep warmth in, and snow and slush out. Also, be sure to wear socks that wick away wetness and keep the feet warm. When your feet are happy, you will be sure to have a rewarding run.

Slow and Steady Wins the Race. Running in the winter is not about how fast you can go, or the most distance you can cover in the shortest amount of time. Running is more about keeping your body used to movement, and staying in shape, not winning a race against yourself. If you usually run very long distances, try splitting it up into two shorter segments to avoid getting too cold toward the end of a long run.

Change Quickly. As soon as you stop running, your core body temperature will begin to drop. If clothes are not changed right away, they can cause a prolonged chill. To avoid any complications, remove running clothes quickly. This means changing out of damp bras, underwear, shorts, socks, and any other piece of clothing worn while running.

Finally, reward yourself after a run in the winter. Maybe relax in a coffee shop, or bring a thermos of green tea and a snack in the car.

To combat this, it is a great idea to run while on vacation, and it is surprisingly easy. Here are some tips to keep your running schedule on track, and have a bit of fun while doing so.

Making the time. This is by far the biggest obstacle that many runners face. Even while on a relaxing vacation to the beach, or a busy vacation to the city, it is important to schedule even an hour to take a run. Just skip an afternoon activity, or get up in the morning before everyone else, and take a lap around the neighborhood you are in.

Layovers. While faced with a long layover, use it to your advantage by taking a run around the long-term parking lot, or several laps around the nearest small parking lot. Many larger airports even have fitness centers with showers that make it easy for travelers to dedicate some time on their journey to exercising. The website airportgyms.com has a comprehensive list of all of the airports with fitness amenities.

Do not worry about distance. Many runners suggest not paying as much attention on vacation to the distance that you run. Simply getting out and taking a run far outweighs how long you actually run. Any run is better than no run.

Exploration. Running around a new city is a great way to explore. While running on foot in parks and down side streets, it is possible to discover interesting bars, restaurants, and off beat attractions. There is no better way to explore a city on foot, and while running you will see twice as much of the neighborhood or area you are vacationing in.

Research. If you are more of the planning type, do plenty of research into the area you are staying in, as well as parks and trails in the area. If you prefer to take out the element of surprise and get in a nice full run, there are many websites that make it easy to plot out a scenic run.

Road races. If you are feeling extra motivated, enter a race in the city you are traveling to. I have many friends who travel to cities simply to run in their races, so why not enter one just for fun if on vacation?

Although vacations are a time for relaxation and indulgence, it is still important to stick to your running schedule so you can be sure not to lose any of the progress you have made. Next time you are planning a vacation, don’t forget to allot time for a relaxing, adventurous run.

Stability is a very important element for a running shoe to provide, as it will vastly increase not only your running speed and form, but it will enhance the overall health of your feet and legs.

Brooks Adrenaline GTS. This shoe comes from the Brooks company, a leader in running shoe manufacturing. This shoe was named one of the best for stability, and it also receives very high marks for cushioning and shape.

Nike Pegasus Running Shoe. If Nike is more your style, the Pegasus is the perfect shoe for you. The Pegasus is affordable, and it receives high ratings for stability and overall style of the shoe. The comfort level Nike has built into this shoe is also noteworthy.

Runners with high arches require a greater amount of support and cushioning, as their feet fall harder than people with low arches while they are running.

Adidas Response Cushion 7. Along the same lines, this shoe was made especially for people who prefer or require a lot of cushioning when they run. Adidas specifically designed the cushion to mold into the arch of the foot, which almost completely protects your foot from strain.

Shoes with major motion control features will prevent overpronation in the heel and the low arch of the foot, which is a condition that is severe enough to inhibit your ability to run or walk.

Mizuno Alchemy 9. Coming from another very famous athletic manufacturer, this shoe is perfect for motion support and stability. The technology in the shoe counteracts the rolling motion of the feet while running, which helps in both races and recreational jogs.

Puma running shoes. These are my personal favorite, and I have stood by them for years. For someone who does not run races or extremely long distances, Pumas provide a near perfect amount of cushion, support, and motion control technology. The shoe is also affordable and lasts a long time.

Next time you are looking for the perfect running accessories, do some research to discover what type of shoe will best compliment your foot, for your needs. All of the shoes discussed above range from about $75-150.

Although this sounds like a silly problem, it is an issue that frequently faces the recreational runner. Only yesterday I found myself asking the question, “Why run, when I can just as easily sit down with a snack, and watch a movie on my computer?” That really caused me to stop and think. Why do I run in the first place? What keeps me focused on running?

After thinking about it, here are a few elements that motivate me, and I would like to know what motivates My Fitness Tunes readers. So I am asking you: What  works to get you off the couch for a run?

Health. Exercise is a necessary part of life. With all of the chemicals, fats, sugars, and other additives in the food we eat, exercise is more important now than ever. Each time I run, I try to think of all of the toxins I am working out of my body, and how each run I take makes me a little healthier.

Appearances. Appearances are everything in American culture, and your appearance reflects on you as a person. This is perhaps the biggest motivator for me. Running is a really easy way to help stay fit. Basically, doing this type of exercise gives you a lean physique.

Stress Relief. Often, I, like many others, am motivated to run when I am very stressed out. Nothing kills stress like a good run through the park. Instead of wallowing in stress on your couch, or in your bed, a good run will not only relieve stress quickly and effectively, it will make you healthier in the process. This happens as your body actually releases endorphins while running…basically, the “runner’s high.”

Social Interaction.  Often I run with my friends. When we do so, we have a chance to connect even though our schedules are busy with work, volunteering, classes, and studying.  And if two or more people are waiting for me in the park, I am more likely to stick to my plan to work out.

Sense of Accomplishment. Are you familiar with that satisfying feeling you get after a good run? It is a warm feeling of accomplishment and of self-pride. Especially when it takes a little extra motivation to get out there and run, there is nothing sweeter than that post-run feeling of accomplishment.

Here is what motivates me, comment, and let us know what motivates you!

Talk to your doctor. Running is usually okay for most people, but it’s best to get a physician’s okay before you start. Your doctor will probably want to do a quick physical to check your health status, and then give you any limitations if necessary. Listen to his or her advice well.

Find the best shoes for your body. Do you have low or high arches? Any knee problems or back injuries? Look for shoes that have been made to accommodate your unique physiology, and don’t skimp on quality. You may also need extra an orthotics product like an arch support if you have any foot issues, such as inflexible flat feet. Talk to a podiatrist if you have any concerns before venturing out on your first run.

Start small. The best way to fail when running is to try to do too much too soon. If you haven’t exercised in a while, don’t expect to run a mile the first day. Alternate a few minutes of running with several more of walking, working your way up to an hour of running non-stop. Keep in mind that for beginners, it’s not uncommon to take several weeks or months to get to a full hour of running without a break.

Don’t forget to warm up and cool down. Whatever your fitness level, walking for a few minutes before picking up the pace, and then walking a few minutes after a run will do wonders to prevent injuries. Add some stretching to the mix, remembering to gently stretch the major muscles of the feet and legs before each run.

Location, location, location. When it comes to running, I am a location snob. The result, however, is a beautiful background to all of my runs. Most cities have gorgeous parks or running trails. My favorite spot is the large park in my neighborhood. It has a running path that circles a mossy oak-lined bayou, and that leads to the Mississippi River. My run is always pleasant, as the path is paved and clearly divides runners and bikers. Pick a great, but close, location for your run, and it will be much more enjoyable.

Run, even when you do not want to. It is extremely easy to make up excuses not to go for your run. Of course, homework comes first, but you must make sure not to let friends or food get in the way of your exercise routine. Skip one day, and the routine falls apart. Believe me, this is easy to do, especially when your schedule becomes busier.

Routine. Incorporate your runs into your schedule. Find the time that works best for you, maybe three times a week to start, and then literally pencil it into your planner. This not only improves time management skills, it keeps an open block of time to dedicate to your run. After only a few weeks, you will have built up your strength and lung capacity to where you can take even longer runs, if time allows.

Music. Although it is imperative to stay aware of your surroundings, listening to your music while running is a must. Make a playlist of your favorite tunes for when you hit the trails. The playlist is very important, as the songs you choose can set your mood, speed, and even confidence level. High-energy songs are fine, but just be sure to find a group of songs that will sustain your energy, and keep you motivated and happy.

Stress Relief. If you’re going through a breakup, run. If you’re stressed about a test, but cannot study a single page more, run. If you’re homesick, run. Running is one of the best stress relievers. It is possible to run your stresses away. Pretend your stresses are under your feet, and you are stomping on them as you run. Or it also works for me to think about a situation that makes you livid and stressed, and push your body to run faster. After the run, and a cold shower, you will again feel ready to take on the world

One’s resting heart rate is determined after no recent exertions have been made; however, it is equally beneficial to monitor one’s heart rate every so often during a workout, in order for one to get the most out of the workout.

Your target heart rate during a workout is the range of heart rates that fall between 65% and 85% of your HR_max (heart rate maximum). The more fit you are, the higher in this range you should go. Achieving and maintaining this target heart rate means you’re pushing yourself hard enough to receive maximum benefit from the exercise, but not to the point where you’re putting yourself in danger.

As mentioned above, one’s target heart rate is a function of maximum heart rate. Unfortunately, there is no strict formula for determining one’s HR_max. Ideally, you should have your physician make a recommendation for your target heart rate range, because one equation simply accounts for all of the involved variables. There is a commonly-used, easy-to-remember formula for determining maximum heart rate, which is subtracting one’s age from 220. The catch is, this formula is considered by health and fitness professionals to be too inaccurate to be helpful in most cases. After a number of studies, it seems that no formula is perfect or considered accurate enough to correctly prescribe a target heart rate for everyone.

The least objectionable formula is as follows:

HR_max = 205.8 − (0.685 × age)

Using this formula, a 40-year-old could calculate that his or her HR_max is 178 beats per minute. The best pace for this person would be one that brings their heart rate between 65% and 85% of this maximum. This means that the target heart rate for this person determined by this formula is between 116 and 151. Of course, these numbers should be taken with a grain of salt; the formula obviously still does not account for level of fitness and other major variables.

Check your pulse from time to time during a workout. Speed up if you find your pulse below the appropriate range. Slow down or take a break if your heart is beating too rapidly. On a hot day, you may find that a slower pace is giving your body the same workout as a faster pace would on a cooler day. As always, when it comes to fitness, listening to your body is the best thing you can do.

When trying to figure out its origin, you will realize that this has been lost somewhere along the way. No one really knows if it is right or not, but to most, it does seem like a logical rule. 10% seems like a gradual increase, something that will prevent you from being injured, but whether or not that really is the case is unknown. In fact, it has rarely been documented in a study. There actually aren’t many scientific studies based on novice runners at all.

There is one group in Groningen, Netherlands who is studying 532 novice runners who wanted to train for a 4 mile race held in their town. Their average age was 40 years old. In the study, half of the participants were to follow a program that followed the 10% rule over the course eleven weeks. By the end of the training period, they would be running for 90 minutes a week. For an experienced runner, this is nothing. One could argue that 90 minutes should be doable by the average human being without resulting in any form of injury, but this was how the study was preformed.

The other group performed an 8 week program. They built up to 95 minutes a week. As constant variables, everyone warmed up and everyone only ran 3 days a week. As could be predicted, they saw no difference between the groups. About 1 in every 5 runners had an injury.

If you ask me, 90 minutes a week was not enough to base this study on; however, it is a start to challenge that “no more than 10% per week” guideline.