With International Race Weekend just behind us, running and workout fever are still in the air. Body & Soul spoke with Ray Leone, a Washington State-based registered nurse, who also coaches athletics and runs.

Mr. Leone and his wife, Sandy, took part in International Race weekend, doing the Front Street Mile, the 10K and the half marathon. Body & Soul asked him for a list of healthy tips to share with locals looking to get in shape by running.

"The thing that gets people who are just starting out is that it feels good the first time they do it, but then the next time it is like their body is screaming at them to stop," said Mr. Leone.

"You have to commit yourself to it for two to three weeks and once you get past that, it's like it becomes an experience that you will never have regretted doing. You'll find that health-wise, physically, emotionally and socially it gives abundantly."

He said to help ease into running it's best to join a running group or at least get a buddy to run with you.

"For a new runner it can really keep you going because you get that support you see that everybody is enjoying themselves and while you may be thinking 'Do I really want to do this?' you'll see everyone else enjoying it although they're soaking wet and grunt and groaning too," he said.

Mrs. Leone noted that being part of a running group also served an important social function. "It is a place for runners to go where you are not boring people with running talk. Runners can be pretty boring people around non-runners," she said.

In addition to running with a group the Leones suggest new timers set a goal, it may be a 10K race, half marathon or a specific distance in a certain time.

Mr. Leone warned that running every day was not necessary, not even for competitive runners. "It's fine to run every other day to start with and to give yourself a day or two to rest," he said.

It's also not important to run the whole way straight off the bat. "There are different techniques. Sandy used to run with a group that did ten in ones, which means they would run for ten minutes and walk for one," he said.

"This technique gives the body a chance to rest a bit and prevents the running from turning into something that you are not enjoying," he added. It also reduces the risk of injury.

Mr. Leone noted: "It's important to commit to a length of time because your neuromuscular system and your cardiovascular system have to have enough time to adapt to what really is a big change. If your body's led a predominantly sedentary lifestyle and is being changed to a more active one it will say: 'Hey look, I liked the vacation, what are you doing to me?'"