Spring is here and you may want to work off some of that winter weight. Being indoors all winter long may be making you stir crazy, so we are going to be talking about running and walking outdoors. Keep in mind this doesn't mean you want to throw that gym membership to the wayside. You still need to keep the muscles and ligaments strong, so when running outside or playing a game of volleyball this summer everything is in shape and looking great. Many people make the mistake of discontinuing their weight-training when summer comes. This is the number one thing you could do wrong for your body. Remember, weight training along with your cardio workout is necessary to keep your body balanced.

Now slow down! It is true that warming up before a workout helps prevent muscle strain and injury. However, if that is not enough to impress you, consider this: warming up for 5 to 10 minutes enables you to move run, play, and maneuver with greater speed. When your muscles are cold, they simply won't move as fast. Consider the following points. Warming up simply means doing light aerobic exercise such as walking, jogging, or easy cycling. Your warm-up activity should be comfortable, not forced or strenuous. Don't confuse warming up with stretching. They're two different processes. You should always warm up first, then stretch. If you stretch cold muscles, you're risking muscle tears.

After you have warmed up and stretched, you are ready for your run. If you typically run outdoors, it is probably a good idea to use a treadmill every now and then, along with a full-length mirror close by. By observing yourself in a mirror, you can evaluate your running form and make adjustments where needed. Running form is largely dictated by what you do ABOVE the waist. Your posture should be straight, no slouching. Your head should be in a neutral position; you should not be looking up or down. Your arms should be bent at about 90 degrees. They should swing back and forth at your sides as you run. Your hands should be lightly clenched, as if you were gently holding a fragile object in each one. Hands should face inward toward your body, not downward. Ideally, by improving the subtleties of your form in the mirror, you'll be better able to continue them when you hit the open road.

Since Spring is right around the corner, running outside on paved roads and paths - such as trail running, is something you should try. Because unpaved trails (e.g. in a wooded area) have curves and irregular surfaces, your running stride and rhythm may be very different than on smooth roads. The irregular surfaces also mean that you must pay special attention to foot placement. However, there are benefits to running or walking on trails with irregular surfaces. Because your foot lands in various positions, you may work certain ankle, leg and hip muscles more than you do while running on smooth, straight trails. Your irregular stride on a trail can also give you a new kind of cardiovascular challenge.

In general, running on a treadmill is less demanding than running on the road at the same speed. When running on a treadmill there is no air resistance. Also, the treadmill's moving surface helps propel you forward. If you want your treadmill runs to be as physically challenging as your road runs, there is a simple solution; set the treadmill's incline at 1% and exercise at your usual road speed.

If you prefer walking to running, you'll be happy to learn that walking has benefits as well. By walking, you can strengthen the muscles in your lower back and buttocks. Tightly squeeze your buttocks (the gluteus maximus muscles, or "glutes") and keep these muscles contracted throughout your walk. This technique may not sound very elegant - and it may take a while to master - but your back will thank you. With this technique you are now burning fat and toning your butt and lower back at the same time. As I always say, workout smarter, not harder.

I recently read a study that found walking for 2 ½ hours or more a week can reduce the risk of cardiovascular disease by about 30% in postmenopausal women. Women in this age group (50+) are at increased risk for heart disease. Walking registered about the same cardiovascular benefits as more vigorous exercise, including tennis, jogging and aerobics. Of course, the benefits of walking aren't gender-specific. Men, too, can use walking as a way to reduce their risks for heart disease.

By walking and running, whether it be indoors or out, you can shed those unwanted pounds and change your body's composition. Remember to warm up and stretch prior to your walks or runs to prevent muscle tearing and other injuries. Practice good form. Now get out there and enjoy the Spring weather while improving your health!