Running is a popular sport and hobby around the Ohio Valley.
We kick off the summer season in Wheeling with a race that attracts thousands of people from across the country and even the world.
Have you ever found yourself standing on the sidelines though wondering what it would take to get off the sidewalk and hitting the pavement?
There's a running program called "From Couch to 5K" and if you have a computer or smartphone you have instant access to a program that promises to get you running a 5K or 30 minutes in just nine weeks.
The website, www.c25k.com is jam packed full of information and programs that are geared towards beginners in running and walking.
The program starts you out slow intervals doing 30 minutes of running and walking three times a week.
Before starting any sort of exercising regime you should always consult your doctor to make sure it's something you are capable of doing.
Dr. Scurti, who is a doctor of internal medicine at East Ohio Regional Hospital, said "In certain people we want to do this, especially if we know it may be a higher risk to have an adverse outcome when starting an exercise program."
He also said those at risk are typically older in age particularly over the age of 50. Also anyone that has had previous related injuries or any underlying medical conditions such as any heart or lung conditions or something with Asthma or COPD.
Dr. Scurti says signing up for something like a 5K can be a good motivating factor to start exercising more.
Another important thing to consider when taking on a new program is your diet.
Adding more activity to your day to day life creates a need for your body to be nourished the correct way.
Angie Delbrugge, nutritionist with the Wellness Center of Wheeling Hospital, say the fist step is to get the recommended calories you are going to need to fuel your body properly.
Delbrugge said the best place to get this information is www.choosemyplate.org
This website is the USDA's website and it can give you a person plan for how many calories you need a day. It also gives you the right balance of starches, fruits and vegetables and meats you need for your calorie level.
Once you have chosen a workout plan, consulted your doctor and started to change your diet there is another very important thing to do.
Dr. Scurti says one thing that is often overlooked is making sure you have a good pair of running shoes.
Eric Stakem with Hole 'n Run in Wheeling said it is important to know what kind of needs you have in a shoe. Some people are pronators while other are supernators, which are the different ways your foot can roll when you run.
Stakem says in order to get a pair of shoes that fir properly you need to know that information.
The Ohio Valley offers numerous places you can go to get started if you were to decide to start a running or walking program.
The C25K website has different plans you can choose from.
From outside running to treadmill workouts to a running plan than even includes your dog.
The smartphone app for the program will even break down running and walking intervals with narration.
The program is designed to start you slow and build yourself up to tolerating a full 30 minute or 5K walk or run.
So remember when you are starting out it doesn't matter how slow you go because you are still lapping everyone on the couch.