02 May Running 101: Answers to some commonly asked questions about running.

Editor’s note: This is the fourth in a week-long series that will provide basic running tips.

All week I’ve tried to lay some groundwork to help people get started on a running program. Today, let’s wrap up our Running 101 class by filling in the gaps with some left over questions that often come up for beginning runners.
What are the best ways to measure the distance you’ve run outside?
One of the nicest things about running on a track is you can measure your distance and time with certainty. One lap around the oval is 400 meters, with four laps equaling a 1,600 meters (approximately 1 mile).
You can also use a pedometer, although it’s important to make sure you get a good one and set it correctly to get accurate measurements.
There are now GPS devices that will hook up with your computer to tell you just where you went and how far.
If you’re looking to save money, some people actually just drive their car along the route they want to run in order to know the mileage.
What are advantages to running on a track?
A track can allow you to get an accurate time for how fast you’re running for say 1 mile, or two miles, etc. It will also be the fastest time possible since a track is flat and fast. It can also be nice to run outside if the weather is nice and also know that the surface is consistent.
Is it better to run on the sidewalks than the road?
It’s even safer to run on sidewalks. Do that when possible. The biggest thing to watch out for on sidewalks is cars coming out of driveways onto the roadway.
Whether on the road or sidewalk, always be on the lookout for obstacles that could hinder your path. In addition to the big obvious one (cars), be especially careful of dogs, potholes and uneven roads or sidewalks.
Do runners have to use the crosswalks?
Yes, you’re under the same laws as a pedestrian and could be cited for jaywalking. More importantly, no matter how good a runner you are, it‘s safer to use a crosswalk. Use a crosswalk when crossing the street to avoid being hit by a car. More accidents happen with runners crossing a street when they’re not on a crosswalk.
How often should I get new running shoes?
Just like it’s important for a car to have good tires, so too should a runner have proper shoes. Make sure you have good running footwear and expect to need a new pair of shoes about every 400-500 miles.

At Home Fitness consultant Aaron Dorksen’s blog deals with a variety of fitness topics, ranging from workout tips, motivational ideas and feature stories on how exercise impacts people’s lives. Consult a doctor before making any significant changes in your exercise routine or diet. E-mail him with comments, questions or ideas for future blogs at aaron@athomefitness.com