A common complaint among runners, whether they're beginners or seasoned veterans, is that they feel like they're slogging through the first mile of any run. Your first mile should be a warm-up and if you're pushing too much, it's definitely going to feel tough. Here are some tips to help make that first mile feel better:

Start with a brisk walk or run/walk. Walking or doing run/walk intervals will force you to begin your run at an easy pace.

Don't time your first mile. If always use a watch during your runs, resist the temptation to start timing as soon as you start running. Just give that first mile away. You'll feel less pressure to push it and you'll take the time to warm-up properly.

Find an alternate warm-up. If you really like to get right into your groove when you start running, warm up before you head out from your run or jump on the treadmill.  Get on the stationary bike, march in place, or do some other cardio warm-up for 5-10 minutes.

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• Common Running Mistakes
• Tips for Running Farther
• Beginners' Guide to Running
• 4 Weeks to Run 1 Mile Program

Whenever I reach a running goal or just feel like I'm stuck in a running rut, I like to give myself a little treat to renew my motivation. Sometimes it's something as simple as a new pair of running socks. It's amazing how some new running gear can suddenly boost your motivation to run.

If you don't regularly reward yourself for running, I'd suggest you give it a try. Just don't use food as a reward, especially if you're trying to lose weight by running. Buy yourself a new pair of running shorts or personalized running gift, or go for a relaxing sports massage or pedicure. Non-food rewards have a more lasting positive effect than food rewards because you won't have those feelings of guilt after you've indulged.

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I coach marathon runners in New York City and many of them are intense overachievers who try to balance working long hours at a demanding job with their marathon training. When I hear them complain about back, neck, or arm pain, I'll ask them if they're sitting in front of a computer for most of the day. They often think that their running form is the cause of their pain, but it sometimes has nothing to do with running.

To help avoid back, neck, and arm pain, check out this video, Ergonomics at Work, and learn how to properly set up your work space.

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• How to Avoid Tension When Running
• Video: Proper Running Form
• How to Breathe While Running

I spend a lot of time running in New York City's Central Park and, over the years, I've witnessed some pretty nasty arguments and collisions between runners and cyclists. Even though I'm a runner, I have to admit that runners are sometimes just as guilty as cyclists when it comes to bad behaviors. If you frequently run on bike paths or parks with lots of cyclists, follow these tips to stay safe:

• Follow the rules of the road. Many parks and bike paths have written rules for where you should run or bike. Some reserve lanes for runners and walkers, or suggest that runners stay to a particular side of the path. Look for posted signs, ask other runners on the path, or do some research online to find out if the path or park has specific rules.
• Communicate and pay attention. If you're approaching a cyclist and need to pass him, let him know on which side you're trying to pass. (Hopefully they'll do the same for you.) Before you stop or turn around, make sure your path is clear. I've seen a lot of collisions happen because a runner stopped suddenly and turned right into a cyclist's path.
• Make sure you can hear. If you're wearing headphones, you may not be able to hear a cyclist yelling, "On your right!" as he tries to pass you. Your best bet is to save your music for the treadmill, or at the very least keep one ear bud out or turn the volume way down.

More:

• Running Safety Tips
• How to Avoid Falls When Running
• Can I Run With Music?

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