Running is better than drinking alcohol, and I dribble less. The problem with running is, well, me! I don't really like it.

This morning I got up to run a couple of miles before work. My doctor thinks that I gave a torn meniscus in my right knee, which; doesn’t always feel great. Since he said I can't do any more damage,  I run anyway. On Friday I had an MRI for it, who knows.

 I just want to lose weight! It is pretty selfish and self indulgent. When I am out there I am ignoring my family, It's my private place, and don't share to many of the thoughts that I have out there... well except the person that let their dog crap on the sidewalk in front of the Middle School; that person I am hunting down and DNA has already been sent to CSI (Vergas of course!)

 When I was young I was the fastest kid in the neighborhood. Long legs are a requirement when you have a big mouth. I'm just sayin'. 

 As I got older and moved from home construction to computer software, from climbing ladders and carry wood to sitting a chair, things changed.  I ate whatever I wanted before that, and never went over 170. And I smoked 2-3 packs of cigarettes a day too. (I quit in 1994)

 I didn't like running, hell, I didn't getting up the front steps. In my book, gasping for air was for pearl divers, not for me!

 So I started to run at age 40, and I lost 50 pounds - well, me and Dr. Phil. (Good life change food plan BTW.) I kept pushing because I wanted to be thin again, and I got hurt because I didn't know what the hell I was doing.

So here are the most valuable lessons I have learned. I am no expert, nor do I have liability insurance. Try them at your own risk.

Lesson 1 - Walk, don't Run! If you are just starting out, just walk. After I got out of ICU I could do about 5 minutes down the road, rest, then walk back. When you can fast walk your desired route or mileage, then it is time to run. A good goal is a mile, or a 5 K (about 3.3 miles).

Lesson 2 - Working It Up: Even if you can do a mile fast walking at 4.0 MPH, do alternating walk/run for 3 minutes cycles. 30 seconds run,  2:30 walk. Increase your run time by 30 seconds ONCE a month while decreasing your walk time by the same. It is always a 3 minute cycle.

Lesson 3 – Inclines Suck: Inclines are bad for joints! I contracted very painful plantar fasciitis in my heal by using the treadmill on 15 degrees. Sure you get a good burn in a short time, but at what cost? I was out of commission for 5 YEARS! Not only did I lose interest in my health, I gained back the 50 plus 40 more! If you run outside, avoid steep down hills. That is how I hurt my knee a few months back. I thought I would run around the lake near my home.

Lesson 4 - Stretching: My friend runs marathons, and at 57 she still does them in three and half hours! She told me not to stretch cold muscles. I know it makes sense, but I thought you are supposed to stretch first – it cause and injury. Just warm up with a slow walk, and increase your speed until you are warmed up, then stretch.

Lesson 5 – Shoes: Just get good running shoes! The ones with Cinderella on them and the flashing LEDs are not on the list! A good pair will be better for your joint health, and they past a long time. I have one for the gym, and one for the sidewalk. Beware different brands are better for different body geometry. If you are having pain In the front of your knee, or heal, STOP! I had a podiatrist pick the brand of shoes that were best for me.

Lesson 6 – Cool Down: I had another injury by running right back to the front door and heading for the shower. (If you run, you will sweat!) Do at least 5 minutes to cool down a little and some light stretching.

My routine is to walk a half a mile, and run a mile, and the cool down for about 2 tenths of a mile for a total workout of 1.7 miles in 20 minutes. If I have more time and my knee is feeling up to it, I do a longer run and fit in 2 miles. And I do it every day but Sunday!

One my friends mentioned asthma. My daughter had that, and she still lost 75 pounds and ran 5 miles 6 days a week. Once the weight comes off, it get easier and easier.

 How about you, are you ready to run?