BASIC TRAINING.

Start slowly, and hit the ground running

Q: I'm in my 40s and I'm interested in starting a running program. What's the best way to do it?

A: People ask me this question all the time. For me, running has been a big part of my life.

I ran track in high school and college and I have run with celebrity clients like Meg Ryan.

But after having kids and turning 40, my body has changed and running is not as easy as it used to be. So to answer this question, I called on my good friend, Shannon Griefer, ultra- marathoner, for advice. Here are her recommendations:

1. Take Baby Steps. If the last time you ran was a mile in high school, don't try to run a mile your first time out.

Start with a nice strong walk to increase circulation. Once you are warmed up, continue to walk and when you feel comfortable, take this into a jog.

2. Find a comfortable pace. A good pace is where you can spend some time being there. You should be able to breathe comfortably and carry on a conversation. Once you find this pace, you will be able to continue for 10-20 minutes.

3. Commit to train. This is the only way to improve and really start to enjoy running. Train three to four times per week. Each week, continue running at your pace, and add five minutes to your run.

4. Set a running goal. There are many local runs in your community. A 5K is a perfect first goal. Maintain your three to four times a week training and focus on finishing your first 5K. Your time shouldn't be as important as finishing and being satisfied with your commitment to running. Take pride in your finishing time and understand that you are now a 5K runner! To participate in a longer distance race, you will need to increase your mileage and your training time.

Take it from Shannon. She has been training for many years to accomplish her goals as an ultra-marathoner. On July 24, she will run 135 miles in 120-plus temperatures in the "Badwater 135," the world's toughest ultra-marathon.

To learn more about Shannon and her races, and what it takes to be an ultra-marathoner, go to www.ultrashannon.com.

HEALTHY TIP:

Perhaps you promised yourself on January 1 to be more fit and it just hasn't happened. There is nothing magical about January 1; it is a perfectly fine day of the year, and so is March 20! Now is the time to put your plan in place. Be active today and boost your mood, your health, and your strength.

Remember, it is a small investment for a lifetime of returns.

About the Trainer:

Kathy Kaehler, NBC's "Today" show fitness expert who has worked with Julia Roberts, Jennifer Aniston, Cindy Crawford and Michelle Pfeiffer, is ready to help you with your workout. Just e-mail her at Kathy.Kaehler(at)dailynews.com. If she answers your question in her column, she will send you her fitness tips newsletter for free.

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