The Next 30 Days- Dec 8th - run a faster mile

The one-mile race is a test of cardiovascular endurance and strength that requires a runner to minimize the amount of energy that's expended. Train for a one-mile run with tips from a professional fitness trainer in this free video on running.

Expert: Les Whitley Contact: www.velocitysp.com/coolsprings Bio: Les Whitley is director of Velocity Sports Performance in Franklin, Tennessee. He has a degree in exercise science. Filmmaker: Tim Brown

Let the body be the boss. Some muscle aches and soreness – especially in the quadriceps and calves - are to be expected any time you are pushing your body farther or faster than it’s accustomed to going. But there are some pains that you shouldn’t ignore. Any sharp pains or pains that persist or worsen as you walk, run, or go about your daily activities are signals to rest for at least three days and see a doctor. Also, beware of any pains that are on one side of the body, but not the other. You may need to start with your general practitioner, but it’s best to see a sports medicine doctor or orthopedist if it persists.