Upgrading the Old Support System

Catholic University's men's cross-country coach Mark Robinson suggests tacking a few miles onto your weekly running schedule. Upping to 30 miles a week (only an extra 1.5 miles a day) will boost your endurance and speed, he says.

Or swap one of your shorter runs for a track session targeted to interval training. That's less fun than a leisurely jog, but it'll give you a better sense of your pace. Notes Wadsworth, "We have a saying: The only way to run faster is to run faster." At the very least, says Wadsworth, you should try fartlek.

No, that's not another jab at your slacker ways. The term is Swedish for "speed play," and it's basically unstructured intervals. When you feel the moment is right, turbocharge for a minute or two before resuming your regular pace.

Another tip from both experts: Get a buddy or two. "You're pushing, encouraging and supporting each other," Robinson says. "So it's less drudgery." Speedy pals will get you chasing after them, while slowpokes can boost your confidence so you'll dash even faster.

The final advice from Robinson is to go into race day with a firm pacing strategy. "People often pick numbers because they sound good, not because they have a connection to the speed they've been training for," he says. Keep it reasonable, and you'll be a lot happier crossing that finish line.

I am 13 1/2 weeks pregnant and finally have some of my energy back. I am already overweight but was doing some exercise before I got pregnant (swimming and yoga). I have a history of miscarriages so have not really been very active for the past two months. What are some good exercises that I can do to try to minimize my weight gain (doctor's orders) but not put too much stress on my body?

-- Anonymous

That baby bump is no reason to dump your regular exercise routine, provided you get the all-clear from your doctor, advises Constance Bohon, a D.C.-based obstetrician. Yoga and swimming are ideal activities when you're preggers: You'll get that wonderful weightless sensation in the water along with some cardio, and yoga will keep you from tottering as your center of gravity changes and will strengthen key core muscles.

What you'll want to avoid are sports that might have you falling over, which is why biking is on Bohon's list of no-no's. Anything with heavy weights, or that you're not accustomed to, might also cause problems because you won't be certain of your own limits.

Bohon also prefers walking to running. "In pregnancy, the uterus weighs a lot more, and jogging puts extra strain on the ligaments around it. So that can start to drag the uterus down," she says.

As for prenatal-friendly strengthening moves, keep it simple, says Marissa Lysaght, whose Aveo Fitness in Arlington caters to moms-to-be. She'll often have clients hold a medicine ball directly in front of them, do a squat, curl in the ball to work the biceps and then press it up. Or, Lysaght will have clients get on all fours and then extend opposite arms and legs to challenge their midsections.