Welcome to the Running Rambles column!

Throughout the year, we will be discussing running techniques and training methods, races and feature stories about them, and entertaining questions, comments, and suggestions.

It is an outlet for one of the latest and fastest growing crazes and sports around the Lehigh Valley and beyond as the amount of runners continuing increases weekly. Whether you're a walker or a beginner or experienced runner, we welcome your comments.

I'll be offering a couch to 5K training program that can help anyone who has ever entertained thoughts of running this type of race. Also, we a number of half-marathons and marathons within a comfortable driving distance of the Lehigh Valley, we will offer a plan to help your train for the big race.

START YOUR 5K

Within the next few weeks, we'll provide you with some tips to run your first 5K. Here are some initial thoughts about how to approach your first race:

Check with your doctor: Even though you believe are in decent shape, it doesn't hurt to check with your doctor before beginning any extended exercise regimen. Even veteran runners often check with their doctor before undertaking a race of a new length. As a precaution, it is better to be safe than sorry.

Overcome mental hurdles: It is common to have a lack of confidence before you begin running especially if you haven't engaged in an exercise program. Feeling out of shape or to slow is usually the hardest part to getting started. First-time runners also can be very cautious of their appearance in front of veteran runners. However, don't worry. All of us have been there at one point.

Everyone's different: Runners come from all walks of life and in all shapes and sizes. Don't be afraid to join the crowd and run at your pace. Speed, confidence, and endurance will develop over time.

Keep a support system: Whether it is a friend, a family member, or a fellow runner, a supporter can be an invaluable asset. Having a running partner or being able to talk to someone about your activity definitely can keep the running flames alive, notably for your psychological needs. Running is more of a mental than physical sport. Even though you are out there alone, you still need to keep support bonds.

TIME TO RUN

It's late May and the running season is getting into high gear! We have had a few half marathons in the greater area, including the one in Bethlehem at the end of May. There also has been the smattering of traditional races around the Lehigh Valley with more of them to come in the next few weeks.

With the anticipated summer heat that normally affects us over a month period beginning in mid-July and extending through mid-August, it is now the time to experience your share of races.

Do you still want to run a 5K? Ok, well over the next few weeks, we'll provide you with a format to achieve that goal. This can be a format that can be applied over any eight-week period that will transform you from a coach potato to a 5K (3.1 mile runner. You will need to have three workouts a week.

Here is the first two weeks of the eight-week program:

Week One- Begin with a brisk five-minute warm-up walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. This workout should be three times a week

Week Two – Begin with a brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. Again, this should be done three times a week.

I will provide two more weeks in next week's column. Have fun!

RACES

Here are some upcoming races in the Lehigh Valley area. Some good websites to check for local races and beyond are www.runningintheusa.com, www.raceforum.com, and www.coolrunning.com.

Saturday, May 30 – "Mad Dash" Blue Mountain Wildlife Preserve, 2K, 5K, 5-mile, 9 a.m. For more information, www.bluemountainwildlife.com

Wednesday, June 3- Lehigh Valley Road Race Series. Lehigh Valley Parkway, 6:30 a.m. This is free, no-frills race. For more information, www.lvrr.org

Saturday, June 7 – iRunpigs 5K, Coca-Cola Park, Allentown, 8:30 a.m. This is a 5K race sponsored by the Lehigh Valley Ironpigs at the ballpark. There is also a 1.5 run and walk Piglet Dash. For more information, www.ironpigs.milbstore.com

Please feel free to send comments, ideas, or questions. Good luck and…never stop running!

Jeff Moeller is a regular contributor and has been running since 1980.