Whether you're in it for exercise or racing, it's time to hit the pavement.

No matter if you're a longtime runner or someone wondering if you have what it takes to run a 5K, your time has come.

Spring is the right time to dust off those running shoes, throw on a base layer and get some deep breaths moving through your lungs.

And it doesn't really matter what your goal is. Bloomsday? A local 5K race? Maybe just 30 minutes of jogging around your neighborhood? Regardless, the recipe to success follows the same formula.

If you've ever started any exercise routine, you know that the key is slow, steady progress. If you try to do too much at once, you'll surely be so turned off by the ensuing acute muscle soreness that the activity no longer seems worth it.

I don't care who you are - you're not running 10 miles right off the couch without some serious muscular consequences.

I can't stress enough how important having a well-fitted running shoe can be. Until I went to Fleet Feet on Sherman Avenue and got professional help, I was constantly wearing shoes that were too small and lacked the special support my over-pronating feet required.

Most people need running shoes 1 1/2 to 2 sizes larger than the shoes they normally wear. Also everyone has a unique running gait, and as such not one running shoe works for every runner. Do yourself a favor and go to a shoe retailer that has professional fitters on staff. Your feet, ankles, knees and hips will forever thank you, and the small added expense will be well worth it.

So how do you get started? It may seem easy, but take it easy - at least at first.

Get out and walk for 10-15 minutes the first day, and see how you feel the next morning. You might have some aches and pains, maybe a little stiffness.

Speaking of stiffness, a little dynamic stretching has done wonders for me before a run. I found the video for such at www.runnersworld.com. Look under the "workouts" tab for "the-body-shop-first-moves."

The key is making small increases in the duration of any exercise. In terms of running, you need to start by walking and get your joints and muscles used to the action (and impact) before you introduce a jogging motion.

What works for me (when I've not been running for a few months) is to walk 4-5 days at a steady pace. I'll usually take a day or two off, then cover the same distance, but add in a few 30-second jogs. After a week or so, I'll maybe take another day off and then do the same distance but alternate between running and walking every minute or so. I might get a little soreness, but nothing that keeps me from going back for more.

The reason for the off days is to let your body catch up, and you actually get stronger in the course of increased exercise when you take a day or two off.

After a few weeks, you'll be able to run the majority of your excursion, with only a few small walking periods thrown in.

If you have a heart rate monitor, you'll be able to track your progress, as your heart will beat slower at the end of run periods once it becomes accustomed to the exercise. I'm usually in the 130-140 beats per minute range on a 5K run. When I first start out running again, my heart rate will be at least 15 beats higher.

A month or so after you start, you should be close to running about a half hour nonstop.

At this point you can decide to run the same distance each day (A 5K - 3.1 miles - works well for me), or you can try to go a little further each day or each week. It really depends on what you're trying to accomplish.

Over time, your body will want that dopamine fix, and will get antsy if you skip a workout or postpone it until later in the day than usual.

Running is not for everyone. The constant shock from each footstrike can do more harm that good in some people. If your body develops pain in any joints, you might want to scale back to jogging or even walking. Again, check to see if you are wearing shoes that complement your running style. You may not feel like you're floating on air, but you should be able to absorb the impacts and continue on without anything more than a little side-to-side jostling.

Remember, you gotta walk before you can run. Do your body a favor and gradually ramp up your fitness and the next thing you know, Doomsday Hill (or any hill for that matter) won't look so menacing.

You can contact Jerry Hitchcock at 664-8176, Ext. 2017, or via email at [email protected].