This document is supported by Dr. Steve Smith, the founder of Pasadena Pacers. Pacers that experience running related injuries can be treated by Dr. Smith 626.792.1221.

Before you begin, it's a good idea to see your doctor and get a physical examination.

The single most important piece of equipment is a good pair of running shoes. You can get good advice at Run With Us, 235 N. Lake Avenue, Pasadena.

To avoid injuries, start with walking and ease slowly into running. The best approach is to run and walk. Work up to 5 minutes running and 1 minute walking. If you cannot easily talk to the runner next to you, you are going too fast.

No matter how fit you may be, you will probably experience sore muscles. This is normal when you begin to run. However, if you find yourself overly tired or unable to get a good night's rest you are over exerting yourself.

Stretching is critical to runners. Stretch gently before running. Finish each workout with easy stretching. Consult a running expert for appropriate stretches for you.

Careful training may allow you to remain injury-free. Sore muscles are normal when you begin to run, but if soreness or pain persists for more than 72 hours, that may be the sign of an injury for which rest or treatment may be required. Unless your primary physician is a runner, he or she may not be the best person to treat your injuries. Seek instead a doctor who specializes in sport's injuries.

The Pasadena Pacers is a non-profit, volunteer organization. Any training schedule or program is provided as a guideline for the development of your specific training program. Prior to commencing any training program, please consult a physician to confirm your ability to participate in any such program. Your participation in the Pacers is completely voluntary and you assume the risk of any injury.