Getting in some mileage may seem like a daunting task, but the warmer weather of spring brings a new opportunity to start a running regime. YNN's Erin Clarke shares some expert tips for beginning runners.

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CENTRAL NEW YORK -- Now that the mild weather appears here to stay, Upstate Physical Therapist, Karen Kemmis hopes more people consider running to stay fit. She knows everyone isn't a born runner, ready to take the hills and tough terrain yet, but said that shouldn't stop you. Just start out slow.

"The worse thing people can do too much too quickly and get injured or have a bad experience. If people do start slowly, maybe do a walk/run combination I think it can be pretty safe and helpful," said Upstate Medical University Physical Therapist, Karen Kemmis.

And best of all, the exercise is low maintenance.

"Great thing about running is that it requires so little equipment," said Kemmis.

But you do need sneakers. Kemmis suggests getting a pair that's fit specifically for your needs.

"A good sneaker is the first step to getting back in shape. If you have the right shoe, you can pretty much do anything. It will help you be injury free," said Fleet Feet Syracuse employee, Katie Nielsen.

Stores dedicated to runners, like Fleet Feet Syracuse, give customers a rather thorough and personalized fitting.

"Measure your foot, look at the shape of your foot, have you do a barefoot walking analysis and then recommend the best shoe, insert and sock for you," said Nielsen.

The right fit, a little patience, and the understanding that running is a process will help new runners hit the pavement headed for success.

Kemmis said once runners become more experienced those walk/run combinations can change to interval training, which is short sprints in between longer, slow-paced running.
She also advises them to get in a good stretch when they're done.