You've got your goal! Maybe it's a 5K road race, or stress reduction, weight loss -- or perhaps your goal is just to have 30 minutes by yourself! With your goal in mind you will be able to set up a successful schedule. Try some of these practical, get out the door, tips to make it easier for you to reach your goal.

 - Find your run. If you are running at the gym, no problem. If you choose to run outside you need to map out your run. For beginners, pick a mile or two to start. Running on sidewalks is safest. One mile out and then return, is a good idea. You can clock the mileage with the odometer in your car, or if you're addicted to your computer, you can go to www.mapmyrun.com for a cool way to find a running route near your house.

- A few thoughts on running outside: Be Safe. That means running when it's light out, finding a well populated area, or running with a neighbor/friend. Pick a public place. I run Cary Parkway and feel very safe on that sidewalk, there are always cars going by and some stores if I need to stop and use the phone. I am not a big fan of running trails because they can be secluded. The Apex reservoir (on Lake Pine) is a great 2.1 mile loop, and there are always folks there. Be Smart when you run, look around you and make sure someone knows you are out for your run.

 - Run early in the morning, (like 6/7am), before you can talk yourself out of it, or get busy. You will feel so much better for the whole day.

 - Give yourself two weeks to get into the habit of running/walking. It will be a struggle for those weeks, so keep your goal in mind and be proud of every step you take.

Here's a suggested schedule for you to consider:

If you are brand new to running: Walk for 15 min, jog for 1 min, repeat for a total of 35 min., 3-5 times a week. Over a period of weeks, gradually decrease the walking time and increase the jogging time.

If you've run before, but it's been a while (or a baby) since you've been out: Do the same as above! You should be able to decrease the walking and increase the jogging a bit sooner than someone who has never run before. I still want you to go slowly, though.

Next time we are going to talk about getting ready for a road race!

Vickie Rance Leff, MSW is the mother of two children, ages 15 and 13. She is the author of RunnerMom: The practical Guide to Women's Running, available on amazon.com. She has completed 5 marathons including the Camp Lejeune Marathon, 2002 Chicago Marathon; the 2002 New York Marathon and the 2003 and 2005 Boston Marathon. She lives with her husband and two children in North Carolina and is training for the Boston Marathon 2010. She's a back of the pack runner who never comes in last. Visit her website at www.runnermom.com.She writes every other Tuesday for TriangleMom2Mom.