A balanced life creates contentment and satisfaction in professional and personal areas. Obtaining balance is an ongoing process that continually evolves as your professional life and home life develop. When your life is unbalanced, an unmanageable schedule and a conflicted home life may ensue. Prevent overwhelming feelings and conflict by implementing basic work-life balance tips.

Read even more tips at LiveStrong.com

A fitness program should include the basics of aerobic exercise, strength training, and stretching or flexibility, according to MayoClinic.com. For many people, running is the preferred form of aerobic exercise, offering physical, emotional and financial advantages. Before you start a running program, consult your doctor to be sure you don’t have any medical issues that could cause problems or increase your risk of injury.

Get even more tips from LiveStrong.com

Blanketed by darkness and zipping past streetlamps, night runners may feel as though their nocturnal hours award swifter speeds. But does logging midnight miles actually inspire greater speeds, or is the quickened pace merely a mind trick?

A Run On The Dark Side — Why It Matters
Donning sneakers at sunrise rarely seems more appealing than basking in bed — even for the most dedicated runners. And for some, nighttime running, if done safely, can be a more convenient cardio fix. Besides the less-crowded paths, cooler temperatures and forgiving lighting of the moon (see ya, sweat stains and trouble spots!), late night escapades may prompt runners to feel as though they are running at a faster pace. Move over, Mr. Bolt.

But, not so fast… Research suggests a runner’s perception of increased speed at night is just that: a perception. The brain perceives the body’s speed based on incoming visual cues from its surroundings. One such speed cue is motion parallax (for example, when traveling in a car, nearby objects seem to fly by more quickly than objects further away). The same experience applies to running, biking, scootering, crab-walking and other forms of linear motion (and also explains why you feel zippier when running on ground than on a treadmill).

The reason why? To assess speed, the brain compares the relative speed of objects in both extremes of distance (think: the planted flowers along the path versus the distant horizon or skyline). But at night, the darkness limits our vision making the “slower-moving” objects in the distance invisible. So our only gauge for speed is the road sign or the shadowed trees we just blew by (or wait, was that the boogeyman?!).

Night Sweats — The Answer/Debate
While the piqued pace may be a nighttime illusion, some research suggests evening workouts are indeed more energy-efficient, powerful and allow for higher endurance compared to morning workouts. But how? Studies chalk this up to circadian rhythms and the fact that our body’s metabolism, mood, appetite and other functions peak at different times of day. For example, the average person’s core body temperature peaks in the evening, which loosens up muscles and makes them more ready for movement. Similar research suggests that lung function, alertness and flexibility are also enhanced in the evening. The result? The differences in a person’s a.m. to p.m. exercise capacity may be like night and day.

So are circadian rhythms likely to help shave off seconds from a mile time? Maybe, but only if the run falls within circadian rhythm peak hours, and for most people that aligns with the early evening (between 4 and 6 p.m.). Even still, the change in performance is minimal. And a jog under the stars after the Nightly News likely won’t add that much speed either — except in our heads. But a confidence boost never hurts. And night owls can hit the snooze button feeling a little less guilty for skipping that morning run — the night awaits.

Anyone can run and you can, too. Really. But it will be a lot more enjoyable if you start runningthe right way. Here’s how NOT to do it.

Growing up, I didn’t play sports, thereby I didn’t run. In eighth grade, I wanted to play field hockey and I agreed to go for a run after school with three friends. I had no idea what I was getting myself into. All three friends were soccer players (read: aerobic monsters) and I found myself needing to stop to “tie my shoe” several times. I was mortified—and wheezing.

I realize now that I had made the same mistake many new runners make: I tried to run nonstop when I’d never done it before. Don’t want to be miserable, wheezing, or worse, limping, after your first run? Follow this advice and 7-week walk-run plan outlined by writer Dimity McDowell. Seven weeks may seem like a long time, but just think: At the end, you’ll be able to run for 30 minutes straight. Thirty minutes!

Stuff you need
Shoes Expect to shell out at least $75 for a good running shoe. Sneakers that don’t meet the needs of your foot type and running style can lead to Achilles tendonitis, plantar fasciitis (heel pain), knee pain, and shin splints, says Stephen M. Pribut, D. P. M., clinical assistant professor of surgery at the George Washington University Medical Center.

Sports bra According to one study, running can cause your boobs to fly up and down as much as eight inches. (Ouch!) A sports bra that holds each breast in a separate cup will reduce bounce and support better than a shelf bra. When trying one on, run in place, do jumping jacks, and swing your arms in circles to test how supportive it will be.

Stopwatch Any watch with a start and stop button will do!

The plan
Follow this plan from running coach Christine Hinton three times per week on non-consecutive days. Go slow. Really slow. Repeat a week if you don’t feel ready to move up. When you’re able to run consistently for at least 30 minutes, you can start adding more distance.

Begin and end each session with a five-minute walk.
Week 1: Run 2 min, walk 3 min; repeat 6 times
Week 2: Run 3 min, walk 3 min; repeat 5 times
Week 3: Run 5 min, walk 2 min; repeat 4 times
Week 4: Run 7 min, walk 3 min; repeat 3 times
Week 5: Run 8 min, walk 2 min; repeat 3 times
Week 6: Run 9 min, walk 1 min; repeat 3 times
Week 7: Run 30 minutes

After you’ve been running for at least six weeks, add intervals to continue building fitness and shedding pounds.

Tell me: If you’re beginning to run, how’s it going? If you already run, what advice would you give to someone who’s just starting out?

As winter approaches the days are quickly becoming shorter and for many runners it gets increasingly difficult to fit a run in during daylight hours.  Night running is never the safest option for any runner but if you run in the evening you need to be prepared for the unexpected.  Follow these five tips to make your night run safer:

1. Run in a group.

Never run alone at night.

The old adage of safety in numbers still holds true, especially for women.  So if you do choose to run at night at least run in the shelter of a running group. Running groups generally follow regimented training plans, predetermined routes and have qualified run leaders who have been trained in running safety.

Don’t have a running group or even a group of friends to run with? The Running Room has group clinics for everyone from the couch-potato-cum-newbie runner right up to the most experienced athletes (Ironman, anyone?).  Check out Running Room Clinics in Canada and a couple of States here, or Google “running groups [+ your city]” to look for a running group in your area.

On a budget? Check with your local running store regarding free drop-in runs.

2. Be seen.

When running at night you need to be visible to traffic and you should choose a variety of methods to make yourself as visible as possible.

Your first step is to wear light colors, rather than dark clothing, to help drivers see you.  Most running gear now has reflective material built right into it.  Reflective material is a great start but not enough to keep you safe while running in the dark.

Improve your visibility by investing in a light (preferably one that flashes) that you can attach to your clothing or gear.  Night-Gear.com has a large selection of reflective gear and lighting options for night workouts.

On a budget? Go to a discount store and pick up a flashing LED pin for a dollar or two. Better yet, buy a few.  Wear lights on arms or legs, rather than your core.  Swinging lights are more likely to be noticed by drivers.

If you run in areas that are not well-lit, consider investing in a head-mounted lamp such as this one, not only to be seen by others but also to see what’s in front of you – uneven terrain is one of the leading causes of injuries in runners who train at night.

When approaching intersections run behind cars, not in front of them. And don’t assume that a vehicle stopped at a light or stop sign sees you.  Ensure you have eye contact if you must run in front of a stopped vehicle, or wait until the coast is clear.

3. Take your common sense along with you.

Stay off the roads. Stay on the sidewalks.  Even when you run on the sidewalk be sure to run facing traffic (never run in the same direction!) so you can see what’s coming toward you.

When crossing side roads make sure you shoulder-check for cars from behind that may turn in front of you.  Notify your fellow runners of upcoming cars by shouting “Car up” and “Car back”, etc.

Avoid trails, even in a group, unless you have experience, proper gear and a strong headlamp to guide you.  Low hanging branches and tree roots pose hazards that you don’t want to tangle with.  Not many runners want to lose training time to a twisted ankle or worse, a concussion!

Don’t wear headphones.  You probably already know that wearing headphones on any run is dangerous but at night it’s doubly important to be able to hear warnings, car horns, critters or potential attackers.

Wear weather-appropriate clothing.  If you start your run during daylight don’t forget that the temperature can drop significantly once the sun sets.  Dress according to your local night temperature, especially in winter.

4. Carry identification.

Even if you are running in a group it is a good idea to carry identification when you run.  I.D. can be as simple as a laminated card with your contact information on it, or you can purchase I.D. tags like this one (pictured on the left), or a bracelet like this one.

Identification is important for everyone; even long-time running partners may not know each others’ emergency contact information.

Any medical issues should also be listed on your identification and it is a good idea to make your running partners or group leader aware of any medical concerns you may have.

5. Carry a cel phone.

In the worst case scenario if you or someone else in your group has an accident, gets hurt, or experiences a medical emergency, a cel phone will give you the means to call quickly for assistance.

Running on your own is not a good idea. We all know that, right?  But if you do throw common sense to the wind and run alone, make sure you carry a cel phone.

Consider downloading an application for your phone like Instamapper. Instamapper is a free service that allows you (or your family) to track your GPS-enabled cell phone online in real time.  What does this mean?  It means that once you download the Instamapper software and activate it, you can give your family access to your real-time location via GPS.

Is it smart to run at night? In most cases it’s not the best idea.

But if you do it anyway, make sure you at least run smarter.

~Melanie