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With the right training, even beginning joggers can get ready to go for the gold

Admit it: You've admired those healthy specimens you see huffing around the local track, in training for their latest 10K or marathon. You've even laced up your training shoes and started jogging a bit, in hopes of shaping up and improving your health. But you could never aspire to bring home one of those T-shirts commemorating your completion of a race -- much less find yourself No. 1 at the finish line. Or could you?

Here's the good news. Taking part in a race can be a great way to stoke your enthusiasm for running and add competitive spirit to your workout. And whether you're eyeing a 5K, 10K, half marathon, or even a marathon, one thing is for sure -- the right kind of training can help you run your farthest and your fastest.

Nervous? Excited? Don't know where to start? Don't fret, we are here to help. Follow our expert-approved, 10-step plan to train for your next -- or your first -- race.

Good luck!

Step 1. Pick a race, any race.

The first step is to pick the race that you want to enter," says fitness trainer Kathy Kaehler of Hidden Hills, Calif. "This way you have a date in mind, a time frame to train within and a goal," she tells WebMD. Find out about local races by visiting your local roadrunner's club. Not sure if you have one? Visit the Road Runner's Club of America website at http://www.rrca.org for a list of local clubs. Click on your state for a list of local races.

Step 2. Get a physical before you get physical.

"Before you begin, it's a good idea to see your doctor and get a thorough physical examination -- particularly if you have not had one in several years or if until now you have been fairly sedentary," says Lewis G, Maharam, MD, medical director of the New York City Marathon and NYC Triathlon, among others. "This exam should include an exercise stress test (preferably done on a treadmill) to try and make sure that you have no obvious heart problems that might surface if you exercise too hard."

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Heart Rate Calculator

Ensure you're exercising hard enough to get a good workout, but not strain your heart.

While you are exercising, you should count between...

-
Beats
PER
Seconds