Photo: mikebaird/Flickr

Walking is such a great activity; it's easy to do, convenient, costs nothing (except for a good pair of shoes), and it can do wonders for your overall health. What's more, a walk around your neighborhood or on a trail gives you time to sort through your thoughts and release stress. But sometimes, a walk just seems a little too slow.

If you walk for exercise, why not try picking up the pace a bit? You don't have to do away with your walking routine altogether, but you can slowly create a running habit as well. After all, variety is the spice of life, and you could also say it's the spice in your workout.

Fitness Magazine has some great tips for turning your walk into a run. To start out, time your walking pace. See if you can walk a 15-minute mile. Yes? Now try for two 15-minute miles. Once you're walking fitness is at that level, you can start adding intervals of running into your two-mile route. Start out with a five-minute walk for a warm up and then:

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Have fitness questions? Fitz has your answers. Our ThatsFit.com fitness expert -- and now your own virtual personal trainer -- will help you get fit, increase your overall health and do it in a fun way. Drop your questions here in the Comments section below and we'll choose one per week to publish on That's Fit! Learn more about Fitz here.

Q. Hi Fitz! I've come across a couple articles recently that are dead-set against prolonged cardio multiple times a week. They suggest that High Intensity Interval Training or low intensity activity only a few times a week at most, alongside regular weight training, is the only way to lose fat and stay fit. I don't think I could live without long runs or my favorite aerobics class. What do you think? Thanks, Samantha

A. Hi Samantha! Thanks for the great question. I'm sure it's on the minds of many. Bottom line, the folks who said that are over-opinionated. Think about Lance Armstrong, the guy does massive amounts of cardio each week and is the picture of health. So do I ... and so do most runners, cyclists, boxers, kickboxers, soccer players and more.

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Ever wonder how much exercise you should really be doing and why? This Fit Kick has your answers.

For more quick and fun fit tips by degreed experts in the field of health and fitness ...

That's Fit Club is our feature devoted to you, the reader! We have all learned so much on our paths to becoming more fit, and now it's time to learn from and inspire each other! That's Fit Club members are constantly working to better themselves. Some are perfect; some are not. But all have health on the mind.

Besides showing you off, we want to reward you for all of your hard work! Everlast and Everlast Woman are giving gorgeous workout T-shirts to each featured member! To join, please send Fitz your answers to these questions with a photo of yourself. Time for you to be the motivator!

Name: Matt Dunn

Age: 31

Occupation: Software Engineer

How often do you exercise? Five times a week.

What type of exercise do you do? Mostly running -- I'm currently training for my first and second marathons this spring.

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Running isn't just an effective form of exercise, it's cost-efficient (you need nothing more than a good pair of shoes), you can do it anywhere and it's an excellent way to work through life's little stressors. If running is your exercise of choice, you may want to fuel yourself with these four foods, recommended by running coach Jenny Hadfield:

• Almonds. The vitamin E in almonds helps to prevent achy muscles. Grab a small handful for a snack -- but watch your portion sizes. Even though almonds are rich in healthy fats, they still pack quite a few calories.
• Oranges. Vitamin C helps repair muscle damage caused by running.
  
• Sweet potatoes. A great source of healthy carbs, sweet potatoes are rich in potassium and magnesium -- minerals that runners lose through sweat.
• Tuna. Serious runners need 60-90 grams of protein a day to help repair muscle. Tuna is a convenient and lean source of protein.

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My mother has gone for a long walk almost every day for the past 23 years (she lost over 50 pounds back in 1985 and has kept it off ever since). She says that she feels cheated and like her day is off-kilter when she doesn't go for her walk. Quite a few Christmases ago, my siblings and I chipped in to buy her a treadmill, thinking she'd be grateful for it on icy, snowy or rainy days. My mom reluctantly uses the treadmill on days of inclement weather, but in all honesty, she detests the thing. She finds it boring.

My guess is a lot of people find treadmills boring. They're one of those machines that have stuck around simply because they get the job done. But your workout shouldn't be boring. While you should certainly escape to the outdoors whenever weather allows, when you're stuck inside you can follow these tips to make your treadmill walk or run more enjoyable:

• Break it up. Plan on working out in segments -- warm up, run and cool down. Viewing your workout in segments of time rather than one, long chunk makes it more bearable.
• Focus on form. Don't slouch or rest on the handlebars. When you know you're getting the most out of your workout, it's more satisfying.
• Try hills and intervals. Change the speed or incline every few minutes to vary the routine.
• Workout with a friend. If you're at the gym, chat with a friend while walking on the treadmills. Remember to be respectful, though -- others at the gym don't want to hear your conversation.
• Listen to tunes. Load up your iPod with great workout tunes.

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High-intensity interval training (HIIT), also known as sprint-interval training, is not a new concept. It gained popularity with the general gym-going population in the 1990s and has been used by both serious and casual athletes ever since. In case you can't tell by the name, HIIT consists of doing intervals of moderate intensity exercise, like jogging, with intervals of high intensity, like a sprint.

The benefit of HIIT over a steady jog is that, for one, HIIT can suppress your appetite, facilitating weight-loss. There are claims that interval training is more effective at burning fat and while that's disputed by some, there's no doubt that it's an effective workout.

I think HIIT is more fun -- every 60 seconds, I face a new challenge, and it forces me to pay attention to my workout instead of zoning out and listening to music. (Although, there are definitely times when I go for a run specifically to zone out, but that's another post.) How about you? Have you tried HIIT?

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The whole dinner and a movie thing is so played out. We've all been there, done that, haven't we? The next time you go out on a date -- whether it's with your spouse, existing boyfriend/girlfriend, or a brand new love interest -- why not plan on something more active?

• Jogging. Be like Jake Gyllenhaal and Reese Witherspoon. Drive to a local park or nature preserve and lace up your running shoes. A jog along a path is a great way to spend quality time together. You can unwind later by unpacking that healthy picnic lunch you have waiting in the car.
• Bowling. So it's not the most strenuous activity there is, but bowling can be a lot of fun. Besides, bowling gives you a chance to check out your date from (ahem) all angles. Hopefully you're not as serious about your game as Mario Lopez is, though.
  
• Yoga. There go Reese and Jake getting all fit again ... not to mention Orlando Bloom and his model girlfriend. A yoga class is a perfect way to spend time together and do something a little different.
  
• Adventure sports. Rock climbing, mountain biking, and other adventure sports are a great date choice for the physically fit. Zac Efron and Vanessa Hudgens recently went kayaking together -- another fun activity.
  
  

The options are limitless. Opt for exercise the next time you have a date -- it's way more rewarding than dinner and a movie.

Have fitness questions? Fitz has your answers. Our ThatsFit.com fitness expert -- and now your own virtual personal trainer -- will help you get fit, increase your overall health and do it in a fun way. Drop your questions here in the Comments section below and we'll choose one per week to publish on That's Fit! Learn more about Fitz here.

Q. Hi Fitz, I'm a woman in my early 40s and have really let myself go over the past decade. I used to have a nice figure, but now I'm stuck with a 'lumpy bumpy butt' that is far too big. The rest of my body needs work too. I joined Weight Watchers two weeks ago, cause I saw that you wrote it was a great program. I'm down three pounds already. So, what do you advise I do to improve my backside. It's awful! Marlene

A. Hello Miss Marlene. I'm glad you sent me your question, and I'm confident I can help. There are a lot of things you can do to tighten up that tush. You've already taken the first step with Weight Watchers -- losing weight will be most important for getting rid of bulging pockets of fat.

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Apparently, the bra is a multi-functional tool. Check out this video to find out what Fitz does with hers!

For more fun quick fit tips and recipes from degree health and fitness experts ...

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Nick, the youngest of the Jonas Brothers, just received the cutest birthday present ever -- a puppy he named Elvis. He was spotted out and about walking his new best friend. Nick works hard to keep his diabetes in control, so I'm sure the future walks and runs with his dog will be a welcome addition to his exercise routine.

Do you have a dog? Dogs can be a great motivator for exercise. Even if you've had a long day at work and the last thing you want to do is exercise, it's hard to say no to those pleading puppy dog eyes. In fact, statistics show that dog owners cover more ground than your typical gym-goer.

If you're thinking of getting a dog, be sure to choose a breed that suits your lifestyle. Most breeds (including my lazy English Bulldog) are thrilled to go for a stroll around the neighborhood. But if you're looking for a dog who will willingly join you for a run or bike ride, be sure to choose a longer-legged, energetic breed.

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My husband seems to have solved all of the world's workout problems with one quick fix: to save time, he uses the treadmill while he works on his laptop, thanks to a handy laptop shelf he built for the treadmill in his company's gym.

Pretty savvy, eh? His coworkers know where to find them if an IT emergency arises, and he becomes fit during work hours, at a normally sedentary job. Merits a Fitku, don't you think?

Tread and type workout
Kills two birds with one laptop
Fit and efficient

What are your tricks for staying active at work?

Have fitness questions? Fitz has your answer. Our ThatsFit.com fitness expert -- and now your own virtual personal trainer -- will help you get fit, increase your overall health and do it in a fun way. Drop your questions here in the Comments section below and we'll choose one per week to publish on That's Fit! Learn more about Fitz here.

Q. Hey Fitz, My name is Sarah and I'm almost 16. I have always been involved with sports including: hockey, basketball, soccer and you name it! Now that I am older, I have slowed down a bit and only play basketball for high school and travel. This is what is bothering me: I can't seem to run as long as I used to. I get tired easily and run out of breath. I'm not fat or anything, and I am even really fast. But by the time I run one length of the court I'm pretty much dead. What am I doing wrong and what do I need to do to change this? It seems like I get more out of breathe each season. Thanks, Sarah

A. Hi Sarah, Thanks for writing. I have two thoughts on what may be happening with you, the first being more probable than the last. Most likely, you've just become out of shape. That doesn't mean you're obese or in horrible shape, it just may mean you're not capable of doing as much as you were two years ago when you were involved in three sports! You take pride in the fact that you run fast. That's great! But, the fact that you like to go all out probably makes you more likely to suck wind at the end of one lap.

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If you're serious about running, there's no more important investment than your shoes. While you don't have to buy the most expensive shoes on the market (cost doesn't necessarily equal quality), you do want to make sure you have a properly fitted, supportive, and comfortable shoe.

When you've got the right fit, a good shoe can enhance and improve your performance. Divine Caroline gives us a list of the top five running shoes.

When shopping for running shoes, be sure to wear the type of socks you would wear when running. Also, it's better to shop in the afternoon when your feet are a bit more swollen. Also, if the store has a treadmill or a small track for you to use, by all means, try them out.

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Get this: The very first sports bra was two jockstraps sewn together. Thank goodness for progress, huh?

Actually, there's not been so much progress over the past 31 sports-bra years because many women still complain they don't get enough support. What exactly is failing them? Science, that's what.

Until recently, no one had ever really examined how it is that boobs bounce. In a three-year study, though, British scientists discovered that breasts don't just swing up and down. They also move in and out and left to right. They form a figure-eight pattern, believe it or not, and most sports bras only stop up and down motion. Ever felt breast pain while exercising? This is probably why.

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