I already feel like a slight hypocrite as I begin to write this article as if you know me, you probably are aware that I do push my body on pretty much a daily basis. However, I built my activity level slowly over time, and at this point my body is (usually) used to it, and therefore I have been able to get away with a lot of activity and very little injuries. That combined with stretching, strength training and regular massages. One thing I have learned the hard way is to listen to the important signals from my body while also recognizing what may be "good" pain; that will increase endurance and strength.

That being said, I am writing this article for all of you, but more specifically to the novice upcoming Mini-Marathon participants. I first want to congratulate you on deciding to tackle your first half marathon. It is quite a mental and physical process to log in the miles, plan your meals and routes all while trying to stay motivated. . . especially during the past chilly months in the Hoosier state. Not being confident that you know how to train best, many of you enlisted in running groups and/or hired a coach to aid you along the way; which is a great idea of course!

Since the race is up and coming, I want to give you a few tips on how to approach this race in regards to "pain". Pain is a very abstract sensation in that sometimes it is BAD and other times it refers to being uncomfortable (which many people are when they are running). Pain is a huge and encompassing word, and can be interpreted in so many different ways depending on the person and circumstances.

You often hear the phrase "Listen to your body," which I have uttered a time or two to you readers. But, I realize that phrase can be very open-ended and rather non-specific. For example, a competitive person's body might be saying to herself "Run through it no matter what!!", while a less motivated person who is slightly uncomfortable might be saying to himself "I want to stop!" In each case, listening to his/her body may not actually be the best advice. The former person may not pay attention to an injury signal, and risk serious problems by continuing, and the latter person may be giving up on themselves when they can certainly complete the task given a moderate effort. As explained by Asker Jeukendrup, the director of the Human Performance Laboratory at the University of Birmingham, in England:

Doing this isn't always easy; but most of us with practice can decipher the difference between good and bad pain. Here are some general guidelines:

Good Pain: A challenge for your body with attention to distance and/or personal fitness level. Of course exercise isn't always comfortable and that is exactly the point. We exercise to get stronger and in order for that to happen, your body HAS to be put out of its comfort zone, otherwise it would have no need to change.

Bad Pain: Overexerting yourself for your personal fitness level. If I had a dime for how many people I heard huffing and puffing at mile two of the Mini I could retire; I feel so bad for them as I know they are going to be in some real pain at mile ten, or not finish the race. I know this is hard to do, but (especially on your first half marathon) your exertion goal should be close to too comfortable for at least the first 8 miles. The excitement of the race and your ego may tell you otherwise but trust me. . . do not start out too fast!...you will pay for it.

Bad Pain: Injury pain. As explained by Keith Hanson, a coach who directs the Hansons-Brooks Distance Project: "There are several aches and pains that you can run through, and others that need some down time. I always try to follow one key rule: If you are gimping - altering your gait- after 10 minutes of running, then it is an injury and not just an ache or pain. You should never run through injuries. If you do, they almost always turn into compensation injuries. What started as an ankle pain becomes knee and hip problems."

If this is your first half marathon I urge you to make your number one goal to HAVE FUN and not shoot for an unrealistic time. Enjoy the amazing crowd support, course entertainment and that accomplished feeling. Remember you will need your body after the Mini is over! Good luck