Run away? Run to? Run from? Run fast? Run slow? Run for fun? Take a run?

Any way you look at it, running or jogging can be a great exercise for both your body and mind. You can run any time and anywhere, by yourself or with a group. It doesn't really matter, just get out there!

Running has wonderful health benefits. It conditions the heart and lungs, improves muscle tone and strength, promotes weight loss, relieves stress and frees your mind.

It can create a natural high. As with all high impact exercises, a check-up with a healthcare provider would be a good idea before hitting the pavement.

The body releases endorphins, which are neurotransmitters found in the brain that have pain-relieving properties and can create euphoric feelings. Prolonged, continuous exercise contributes to an increase production and a release of endorphins, resulting in a "runner's high." The best part of this high is, it's legal!

There are some disadvantages of jogging. There can be increased muscle strains and joint problems. Previous to any run, stretching your muscles is a good idea. This should be followed by a warm up period that may include a fast walk or a slow jog.

A run, no matter how far, should be followed by a repeated leg muscle extension. It may take up to 15 to 30 minutes to provide adequate stretching for muscle health. It will aid in escaping Achilles tendon, iliotibial band strains, as well as calf and thigh muscles injuries.

To avoid problems when running, be aware of your surroundings...it may save you from a fall. If you are running near high traffic areas, wear bright or reflective clothing and turn down the Nano, so you can hear the cars or bikes that may be on your route. Don't run after dark, your path is difficult to see and personal safety may be jeopardized.

Your greatest ally when jogging is a good pair of running shoes and athletic socks that are well fitted. Wear comfortable clothes. Stay hydrated; carry a water bottle on longer runs. A healthy diet and sufficient calorie intake is important for fuel needs and muscle and bone vigor.

Jogging on a padded or soft running surface is healthier for your ankle, knee and hip joints. However, it's not every day that you can run in Rec Hall or on the track and field stadium. There are jogging paths around the Blue Course (be careful of flying golf balls), the State College bike and running path (be careful of ground hogs and squirrels), and Tussey Mountain (be careful not to wake a bear). These are just a few in our area.

Grass is a wonderful surface for jogging.

However, if the area is uneven, you're more susceptible to ankle injuries, and it will be slippery when wet. Woodland trails and cinders are fantastic surfaces; again, they may be uneven or slippery during inclement weather conditions. Asphalt is predictable and fast, but a pretty unforgiving surface when it relates to your joints and remember the traffic hazards. Concrete is thought to be 10 times as hard as asphalt; you can only imagine what that does to your joints.

You don't have to run a marathon or a dash to enjoy a quick scurry. Just get your sneaks on, some good music, a little bit of motivation and you're good to go! If you're up for a little competition, Student Affairs is hosting the "Run for Fun" on April 30; walkers welcome. Check out nvrun.com for information.

Jesse Owens said, "I always loved running ... It was always something you could do by yourself and under your own power. You could go in any direction, fast or slow as you wanted, fighting the wind if you felt like it, seeking out new sites just on the strength of your feet and the courage of your lungs!"