Worried about your knees? Running may actually help them, not harm them.

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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Katie Visco is passionate about running. So passionate, in fact, that she is trying to become the youngest woman to run across the U.S. But she is not just running for herself. Visco is also raising money and awareness for Girls on the Run, a nonprofit that helps pre-teen girls develop self-respect through running. That's Fit sat down with Visco during a pitstop in New York City, and here is what she told us:

TF: How did you decide to do this run?

Katie: I'm passionate about running but I wanted to do something big with it that can also do something good in the world. There were certain triggers that catalyzed that action. Last year, I gave a year of my life to service with City Year in Boston. I saw that these high schoolers had big, bold designs in life. I realized that people need inspiration in taking a step in pursuing their grand designs. They inspired me to become that role model. What better way than to take something I love to do and do something big and bold in the world and give back at the same time?

TF: When did you start running?

Katie: I started running when I was in middle school. I thought it would be a good way to get fit for soccer. So really, I was duped into joining the running team. I didn't know what I was getting myself into. But I loved the camaraderie and the way it made me feel and I became a runner.



How has the first month been?

I'm a jogger, not a jumper. But the crew at FitSugar has been noticing lots of folks jumping rope lately. No doubt, its a great workout. And a bonus during these economic times: It's cheap too. Just invest in a rope, lace up your sneakers and you're ready to roll. Well, jump. But what's the better workout -- jumping rope or jogging. Take this FitSugar quiz and find out.

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I just saw Reese on TV sporting some too-cute running pants, which I found out come from Lululemon Athletica. Apparently, Minka Kelly wears them. And Niki Taylor and Samantha Harris. Avril Levine too.

Want to look the part? Take a peek at some inventory here (hey, is that Barack Obama on the front page?). There's a Lululemon blog too -- right here.

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I try to get some sort of exercise every day, but in reality, it's more like five times a week -- when it's not -20 out. So I'm pretty impressed with Kelly Ripa's recent admission that she never misses a workout. In a recent issue of OK magazine, Kelly told reporters, "I work out every day. I try never to take a day off. For me, one day leads to two days off, leads to five days off. I'm an all-or-nothing person."

As for finding time to work out? She says it's easier now that all her kids are in are in school but adds, "If you want something bad enough, you have to get up early and do it or wait until the kids go to bed. I go during lunch break."

Good for Kelly but if you're just starting a fitness regime for the first time come 2009, I would recommend giving yourself a day or two off. You can read more on Kelly's workout tips here, here and here.

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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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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.

Hudson's dream will likely never come true -- the girl is just too involved to put all her eggs in the workout basket. But she does find a way to incorporate exercise into her busy routine. Her favorite activities: Jogging and walking 23 flights of stairs in her building instead of taking the elevator. Sounds like a pretty good approach -- Hudson has transformed her busy body from a size 22 to a size 12.

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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?

I'm trying to like running, really I am. Most of the time I do, and always, when I am done with my interval walk / run workout, I'm very glad I did it.

But sometimes, when I just don't feel like moving even an eyelash, let alone my whole body, I look for excuses -- any will do -- to skip my cardio workout.

Well, here's three less excuses I can use when I can't motivate my legs to move the rest of me into fitness. Apparently:

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OK, I may have been a bit hasty in my zeal to run on the beach during my vacation last week. I was so enthusiastic that I even wrote a Fitku about beach running. But the results weren't pretty.

Actually, I slightly exaggerate, because I wasn't all that sore, but I could tell my ankles and calves weren't used to the workout that they got from running on the sand. So I began wondering: Is there a way to prepare your calves and ankles for running in the sand?

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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