Blog Posts by From the editors of Runner's World

Scientists have discovered the fountain of youth - it's running. Studies continue to find that hitting the roads improves health and well-being. "The biggest benefits come from vigorous exercise like running," says JoAnn Manson, M.D., chief of preventive medicine at Boston's Brigham and Women's Hospital. Here are the 10 latest reasons to lace up-and, yes, you can use them as comebacks when someone says running will ruin your knees.

1. Think Fast British workers were surveyed on a day they worked out and a day they didn't. People said they made fewer mistakes, concentrated better, and were more productive on the day they were active.

2. Sleep Tight Insomniacs fell asleep in 17 minutes on days they ran, compared to 38 minutes on days they didn't. They also slept for an extra hour on days they exercised.

Try this run/walk plan to burn calories and more

3. Build Bone Running strengthens bones better than other aerobic activities, say University of Missouri researchers who compared the bone

Runners sometimes experience bodily malfunctions that they would admit only to a fellow runner. But your friend probably can't explain your need to make a half-dozen pit stops. So we took common problems to a group of running medical experts for their feedback and fixes.

A cure for running injuries

Why do I have to dash to the porta-potty midrun?
The jostling motion of running sometimes irritates the intestines, and when blood flow that's needed for digestion is diverted to the legs, stomach cramping can result. Gastroenterologist David Bjorkman, M.D., marathoner and dean of the University of Utah School of Medicine, recommends eating at least two hours before a run. Caffeine can speed the movement of wastes through your system, and artificial sweeteners (such as mannitol and sorbitol) can cause GI distress.

Although it's not wise to have a bran muffin before a race, Dr. Bjorkman says to incorporate more fiber in your diet (work up to 20 grams a day). "You can get

Most supermarkets stock more than 30,000 items, yet it seems like every time we race down the aisles of the grocery store, we toss the same 10 to 15 foods into our carts. Which isn't such a bad thing, as long as you're taking home the right foods-ones that will keep you healthy, fuel peak performance, and easily cook up into lots of delicious meals. Before your next trip to the grocery store, add to your list the following eight foods that RW nutrition columnist Liz Applegate Ph.D. considers "must-buys."

The healthy runners diet

1. Almonds
Nuts, especially almonds, are an excellent source of vitamin E. Studies have shown that eating a small handful of nuts several times per week lowers cholesterol levels, particularly the artery-clogging LDL type. And the form of vitamin E found in nuts, called gamma-tocopherol, may also help protect against cancer.
Add to your diet: Add almonds and other nuts to salads or pasta dishes. Combine with chopped dried fruit, soy nuts,

Running is simple. You don't need a room full of pricey equipment or to phone in advance for a tee time. Running doesn't even require much skill-nothing could be easier. Naturally, there are tons of rules, says Runner's World online editor Mark Remy, author of "The Runner's Rule Book." Not for the act of running itself, but about the code, largely unspoken, that governs behavior. Here's a rundown of running etiquette.

How mantras can help your run

1. Run against traffic.
Runners should travel on the left side of the road, facing traffic, so you can see and be seen by oncoming vehicles. That is, except when you're approaching a blind curve. If you can't see around a curve, neither can a driver coming the other way. About 300 feet before the curve, cross to the right side of the road. When the road straightens (and traffic permits), return to the left side.

2. …But run on the right in parks and on paths.
On routes closed to cars, standard practice is to stay to

Looking for a different way to meet people? Being a runner can help you score a date, and maybe even a like-minded mate. Join your local running group or set up a profile on www.runningsingles.com (a dating site founded in 2003) and see if you mesh with anyone. If you do, you can suggest going for a run.

Together for the long run

But a running date is very different from dinner and a movie-it has its own rules. Nancy Pina, a Houston-based relationship expert and runner, provides some ground rules. Call it sweat etiquette.

DO dress comfortably. Just as you wouldn't wear brand-new clothes on race day, you should stick to apparel and shoes that you know fit well and won't ride up or cause chafing or blisters. Also, Pina recommends keeping it modest-don't run in just a sports bra, even if it's hot.

DON'T sweat perspiration. Runners understand that it's part of the deal. "Worrying about whether you're sweating too much might be misinterpreted as displeasure with your

It doesn't matter if you're just beginning to run or you're a marathon veteran: running injuries can happen to anyone. And when a runner gets hurt, plantar fasciitis, Achilles tendinitis, iliotibial band syndrome (ITBS), shinsplints, or runner's knee usually is the diagnosis. Allison Lind, a physical therapist in New York City, developed an exercise program that will make you less vulnerable to these five injuries. Do them together as a prerun routine.

1. Prevent ILIOTIBIAL BAND SYNDROME with side-leg raisers Prevent ITBS by strengthening the gluteus medius muscle near the hip. When it's weak, another upper-leg muscle overcompensates and pulls on the ITB, causing pain along the outside of the leg, down to the knee.

Lie on your side with your hips and legs stacked. Lift your top leg up, keeping it straight, but point your toes inward and toward the ground to isolate the gluteus medius. Hold for 30 seconds, then release. Roll over so your opposite leg is on top, and repeat. Do three

Did you resolve to take up running this year? Maybe it's not even the first time you've set such a goal. If you don't know where to begin or have tried running before, but didn't stick with it, we can help you become a runner for life. And who doesn't want to reap running's weight-maintaining and mind-clearing benefits for life?

Runner's World has the perfect 10-week plan designed to get you to the point where you can run 30 minutes without stopping. The simple program designed by Budd Coates, Director of Employee Fitness and Health at Rodale, Inc. (parent company of Runner's World), begins with more walking than running, and gradually evolves into more running than walking.

Before you start this schedule, see a doctor to get cleared for physical activity. Then get your legs ready with eight days of walking: walk for 20 minutes a day for the first four days, then increase to 30 minutes a day for four more days. Now you're ready to begin with week 1.

Get inspirational

The holidays are not the best time to try to lose weight, but you can resolve to maintain your weight amid this time of buffet dinners, home-baked desserts, endless cookies, and sugary cocktails. The key to dining and drinking without guilt (or weight gain) is to bounce back from those indulgences. To that end, we've enlisted the help of two experts-Greg McMillan, a kinesiologist and running coach, and Tara Gidus, a board-certified specialist in sports dietetics-to develop a day-after plan to help you recover from the biggest nutritional splurges of the season.

The 20 best weight loss foods

Holiday Indulgence #1: Buffet Feast

Food For Thought: Eat a Hearty Breakfast

Strange but true: After a big turkey or ham dinner, you go to bed feeling like a Butterball pinata yet still wake up ravenous. The worst thing you can do is try to starve yourself in a vain attempt to make up for overeating. Instead, Gidus recommends grabbing a smart breakfast with 300 to 400 calories