Foot pain prevention

Wearing worn out sports shoes, being overweight, and not gradually increasing the intensity of physical activity can all contribute to plantar fasciitis, the most common cause of a knifelike heel pain when taking the first steps of the day or walking after a long rest. Wear shoes with good arch support when walking or running for exercise. See a doctor if pain persists for more than a week.

Irene Maher, Staff Health Writer  

Give water bottles a bath

At least once a week, wash your reusable water bottles, coffee and drink cups in soapy water mixed with a few tablespoons of household bleach. Soak for several minutes, scrub clean and rinse well. It's another way to help prevent colds and flu.

Irene Maher, Staff Health Writer 

Exercise: mix it up

Not getting results from your favorite physical activity? Then mix things up. Alternate between walking and cycling, swimming and jogging, group aerobics and self defense. Add strength training at least one day a week. Change challenges your heart, lungs and other muscles. 

Irene Maher, Staff Health Writer

Tampa Bay's best places to run

You could say that the best place to run is.....where ever it's easiest for you to run. As Times Fitness/Outdoors Editor Terry Tomalin writes in this week's Personal Best cover story, the key to a successful running program is consistency, a good training plan, and the right gear.

But sometimes you just want a change of scenery. So we asked Terry, a longtime bay-area resident who has run, cycled or paddled just about every square mile around here, for a list of local places worth checking into for your next run. Here's his list, presented in no particular order. If he left your favorite off, let us know about it.

Bayshore Boulevard, Tampa (at left): One of the most popular spots for runners in the Tampa Bay area, this is the same route used for part of the Gasparilla Distance Classic. Distance: Approximately 4 miles.

Bay Pines Memorial Park, St. Petersburg: This short route through the county park is one of the most shaded routes in the Tampa Bay area. Distance (one-way): 1.2 miles.

St. Petersburg’s downtown waterfront: A popular course with lunchtime runners, this route takes you along one of America’s most scenic waterfronts. Public parking at the Pier makes this a good choice for traveling runners. Distance (Snell Isle Bridge to Albert Whitted Airport): 2.3 miles, longer if you add in a loop around the Pier.

Pinellas Trail (that's a runner cresting an overpass at left): With dozens of access points and ample parking, this former rail line has many shady spots and hills (overpasses) for runners looking to increase their heart rates. Distance: 34 miles.

Memorial Causeway to Clearwater Beach: This well-maintained, paved path runs from the mainland to Clearwater Beach and includes a steep climb up the bridge — Heartbreak Hill — which has broken its share of world-class athletes competing in the annual Ironman World Championship 70.3 . Distance: 1.6 miles (along the water).

Dunedin Causeway to Honeymoon Island: Flanked by the Intracoastal Waterway on both sides, this offers views galore. Distance: 1.6 miles (along the water).