Running has taken me many places: to parks small and large, along city streets, and through forests around the world. I even met my husband during a race, and I've pushed a Baby Jogger over the sand in Australia with my two-year-old daughter, Maia, in it.

Running makes me feel strong and powerful, and I love the calm focus it provides as I concentrate on the action of my arms, legs, and lungs. But most of all, I love its simplicity and accessibility. Whatever your body type, you can succeed at running. Because you need little more than a good pair of running shoes, you can do it anywhere, anytime.

The training plan below prepares you for a 5k race--a popular charity-race distance--in six weeks. You'll ease in slowly by alternating running and walking, which will prepare your body for the longer periods of running to come. If you build up slowly and go at your own pace, you'll cross the finish line in no time.

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Carmichael Training Systems coach Lucy Smith (pictured with her daughter, Maia) is a six-time Canadian Duathlete of the Year, most recently in 2002. She holds 12 Canadian national championship titles.

Resources

For valuable training tips and online coaching services, go to www.trainright.com.

To find races or events in your area, and for other useful information, visit www.active.com , www.runnersweb.com, or www.coolrunning.com, which has a comprehensive list of regional running clubs.

Choose shoes for fit and function. A good salesperson will help determine your foot's specific characteristics and let you try on different brands of shoes. For good, overall running shoes, try a pair of cushioned trainers with lots of flexibility, such as the Nike Skylon, which have an arch-hugging insole, or Asics GT-2070. Avoid motion-control shoes, since they reduce mobility.

Air shoes out after workouts. Also wash them occasionally by removing the insoles and rinsing with fresh water, then air dry. Replace old shoes--it's time for new ones if the soles are worn out or the shoes bend easily compared to when you first got them. If you run four times a week, you'll need new shoes roughly every four months.

Good socks are essential to prevent blisters. Look for moisture-wicking fabrics, such as Coolmax or polyester blends, which will help keep feet dry. Try WrightSock, which features a comfortable inner layer of moisture-wicking Coolmax fabric, or Asics' Kayano.

Look for clothes that are made from polyester and nylon fabrics, such as Coolmax, Dri-Fit, and DuoTech, which wick sweat away from the body. Try the Nike Dri-Fit Tech Top and Tempo Track Short. A comfortable and supportive sports bra, like the Signature Active Sport Bra made by Donna Karan, is also a necessity.