Maybe you're new to running, or maybe you've been running for years.  Whatever your experience is, everyone can benefit from setting a goal.  Here are some ideas for personal goals you can set for yourself.  I recommend that you make them reasonable.  They should be challenging enough to make you work hard, but not so difficult that they'll never be achieved.

• Run a specific distance — Maybe you have a goal that every time you run, you go for 1 mile, or 3 miles, or 10 miles.  However far you choose to run, start off with a doable distance and then gradually work your way up.
• Run for a specific amount of time — If you are just starting out, set a goal of let's say 5 minutes.  As you run more often, and build up your endurance, you can increase the amount of time.
• Run at a certain pace or run faster) — For some people, their speed is important to them.  You can challenge yourself to run faster at a constant rate.
• Run to burn calories — If you're running to lose weight, you may want to measure how many calories you're burning each time.  You can set a goal, so that each time you run, you burn X amount of calories.  The Nike + iPod that works with an iPod Nano will tell you how many calories you've burned.  Some pedometers will also give that kind of info, as do heart rate monitors.
• Run to raise your target heart rate — Maybe you're running to improve your heart health and circulation.  You may want to purchase a heart rate monitor to measure how hard your heart is pumping.

Want to see the other goals?  Then

• Run more often — If you have a running regimen that involves running once a week, you may want to run more frequently, and increase your running to twice or four times a week.  Make sure you can fit it into your work or family schedule.
• Train for a race — This year I'm setting the goal to sign up for a 5K.  There are tons of races, half-marathons and marathons out there — just check the races in your area to find one that's right for you.

Fit's Tips:  Once you set a goal, and then accomplish it, make sure you celebrate in some healthy way.  Buy yourself a new sports bra or new music to run to.  You'll feel much better about treating yourself in a way that supports your active lifestyle.

fitPod has a new free thrash metal mix for you to download — titled Totally Stoked Lite.

About:yoga teaches you how to do the surprisingly challenging pose Sleeping Vishnu.

Complete Running has a new website for tracking your running — Bones in Motion.

renee gets fit dishes on drinking a gallon of water a day.  She loves tea too!!!

fitness fixation gives you some helpful tips on form.

NetSweat is seriously motivated by the NCAA championships and can tell you how many calories playing basketball burns.

diet-blog explains why teenagers shouldn't go on diets.

Back in Skinny Jeans has something to say about Dolce and Gabana's provocative ad campaign.

iFit & Healthy has the scoop on Star Jones' diet and exercise plan.

If you're anything like me, and if your parents were anything like mine, then you probably have a major fear of wasting food.

In theory, eating everything on your plate sounds like good economics but it's not good if you're calorie counting.  The thing is, eating the last bites of your kid's chopped up hot dog is not doing anyone any favors, except maybe the person who collects dues at your gym.  Consider this:  1/4 of a hot dog is 45 calories and 1/4 of an easy mac package is 57 calories, both of which you are just meaninglessly eating.  So steer clear and if it's just too tempting, then give your kids less on their plate and when they ask, give them more.

If you are noticing that you yourself constantly have leftover food on your plate when eating out, then try ordering kids meals or bringing what you can't eat home for leftovers.

Also, if you buy something and don't like it, then don't eat it just because you feel like you should.  Afraid of wasting?  Start composting, it's a great way to throw out food without feeling terrible about it.  Still worried about the kids starving in Africa?  Then instead of stuffing your face on their behalf, donate money to charitable organizations like ONE, the campaign to make poverty history.

We've all been programmed to think of carbs as the bad guy but not all carbs are bad.  However, carbs that spike blood sugar can possibly raise your risk of Type 2 diabetes, heart disease, not to mention possibly cancer, acne and Alzheimer's and can cause weight gain.  Carbs low on the Glycemic Index (GI) are the good carbs that produce only small fluctuations in our blood glucose and insulin levels.  These carbs are often considered the secret to health (you reduce your risk of heart disease and Type 2 diabetes) and promote weight loss.  Jean Caper, a nutrition researcher from the University of Sydney, gives the low down on controlling your blood sugar spikes with these foods:

• Chocolate.  Despite its high sugar, chocolate has a low glycemic index and doesn't cause blood glucose to surge.  Even diabetics need not eat reduced-sugar chocolate.  But note that high-calorie chocolate is a weight gain risk.
   
• Bread.  Beware:  Some whole-grain breads spike blood sugar as much as white bread.  Smart choices:  coarse, dense bread with visible grainy bits;  and sourdough, pumpernickel, soy or fruit breads.
   
• Juice.  Unsweetened fruit juices have a low glycemic index but are hazardous when overdone.  Restrict a serving to 3/4 cup, dilute with water, or mix high-sugar fruit juices with low-sugar vegetable juices.  Better yet, eat the whole fiber-packed fruit.
  
  For the scoop on veggies, salad dressing and to learn which carbs most/least apt to spike your blood sugar
   
• Vegetables.  Despite the claims of many diet books, carrots (raw, cooked or juiced) do not increase blood sugar.  All fruits and veggies, except potatoes, have a low glycemic index.
   
• Salad Dressing.  All types of vinegar and lemon juice in salad dressings suppress blood sugar rises.

Carbs least apt to spike blood sugar:  Legumes, fresh or frozen fruits and vegetables, milk, yogurt, ice cream

Carbs most apt to spike blood sugar:  Most bread, bakery products, rice, breakfast cereals (your best bet:  oatmeal that's not instant)

This is great information and are you as happy as I am that chocolate is still not off limits?!  Woo hoo!

As you know already, NYC has imposed a new rule that requires eateries to list calorie counts on their menu boards, right next to the price.  However, health officials noted that the regulation would only apply to restaurants that already make calorie information available voluntarily.

It is being reported that in light of this new legislation, three major players in the fast food industry — Wendy's, White Castle and Quiznos — have pulled nutritional information from some restaurants or from their Web sites in order to avoid having to list the caloric info.  Wendy's pulled all caloric information from posters and fliers at its New York eateries.  Quiznos and White Castle deactivated the pages on their Web site that offered all types of nutritional information.

To me, it just doesn't seem right.  I can understand that the eateries saw a way around the rule (which has been criticized for being misguided) and went for it, but still, play nice already.