It's basic common sense! Run regularly and you will improve your fitness level. But, who wants to run? It's time consuming, boring and very strenuous. What if I told you there is way to make running do-able and even fun. You look and feel better, without a doubt.

Improving your running form and attitude can only be made possible with the proper training techniques that identifies with your current capabilities and those that need pushing. What you need is a running program that anyone can do so you can run faster or much longer without getting yourself killed in the process.

Here is some basic gear you will need for outdoor programs:

1. Good Running Shoes - Shoes make all the difference. If your feet hurt you regularly, look at the possibility of new shoes.

2. An Ipod or MP3 player - These things are ultra light and can make the run fly by.

Got a treadmill? Here is the gear you'll need:

1. Good Shoes of Course

2. TV, DVDs and your favorite shows - You would not believe how fast running can go by with some great DVDs.

You have already prepared yourself and your running shoes, gears and some basic knowledge on how to avoid injuries. You also tried to introduce running into your system by going out even just for a few times a week. This will surely make you catch the running fever, prompting you to take it to the next level. You are going to need basic techniques that define a good running program that anyone can get into.

The basics are where you and every eager soul intent on seeing his or her success with running should start. This applies to every beginner out there, even with those who had already tallied several marathons under their name.

I will usually start a program by defining how many miles I want to run in a week. For most people, I would recommend starting at about 5 to 6 miles. What does this mean? Over the next 7 days you will run a total of 5 to 6 miles. Break it over how every sessions as you wish. Maybe six one mile runs or maybe like this:

Monday: 2 miles
Wednesday: 2 miles
Friday: 2 miles

Each successive week that you stay on the program, add a mile or two.

So week two would be 7 miles and turn out like this:

Monday: 2 miles
Wednesday: 2 miles
Friday: 2 miles
Saturday: 1 mile

Or another example might be:

Sunday: 3 miles
Tuesday: 2 miles
Friday: 2 miles

Once you reach a 15 miles, make sure you are still having fun, if not you might want to cross train.

A good program can start with the warming up of your gears, and the cooling down after sessions. These are two of the oldest training techniques and routines in running. Warming up should be defined by your light jogging, massaging of sensitive muscles and some stretches. Stretching is most useful during the cool down period when your muscles are warm and still loose. You warm yourself up because you wanted to loosen up your body, and especially your legs. Once you are done with your warm ups you will always feel a surge in your energy levels all over you, which signals that your body is already prepared to run at its maximum efficiency.

After running, your cool down should then take place to make up for a good transition. This consists of a light jog or walk just to help in easing down your body temperature. It also initiates in removing all the wastes from those worked-up muscles of yours. The technique here is to simply do it. Many runners tend to skip this part because they may have underestimated its value. Too bad, they all paid for it. You shouldn't skip this one because it helps your body to recover just in time for the nest running session. I promise that you will be less sore, with cool downs.

To increase your endurance so you can get to cover more distance while on a continuous run, you should discipline yourself by taking walk breaks in between your runs. Do not listen to others who will tell you that you are no runner yourself if you stop during your runs. That's just their egos talking. Do not fall for it too.

By consciously alternating your running and walking during sessions, you can virtually have no limits whatsoever on the distance that you and your body is able to cover. When done regularly and religiously, you can:

- Increase your endurance significantly from 5K all the way to 10K within a 6-month period.

- Your 2-mile capacity can be greatly improved to cover more distance.

The greatest benefit that you can probably get from this discipline is reducing your risks of getting injuries during the run, as it helps to keep the resiliency and bounce of your legs.

Another important aspect that makes up a good running program the hard and easy principle, which requires you that whenever you run longer or much faster than your usual, you should follow it up or better yet balance it with a slower and lighter run than your usual. Hard trainings should be complimented with soft ones so you will not put too much stress on your body without breaking up your routine.

These are just the basic principles that make up a good running program that anyone can do. If you devote yourself to this, then you can be sure that you can push yourself more.