If you're new to running, but you'd like to sign up for a marathon one day, you'll need to start increasing your mileage.  But if you go straight from running 10 miles to 20, you'll not only be tired and sore, but you risk injuring yourself, which prevents you from running altogether.  This is where the 10 percent rule comes into play.

The 10 percent rule states:  never increase your weekly mileage by more than 10 percent of the previous week.  To figure out your current rate of increase, make a note of how many miles you currently run in a week, and add 10 percent to that number;  the following week, do the same.  The chart below is geared toward a beginning runner who currently runs 10 miles a week but would like to eventually start a marathon-training plan.  Keep in mind that the 10 percent rule isn't just for those wishing to race — it can benefit anyone looking to up their mileage!

We all have them, and most of us just ignore them.  I'm talking about that extra pair of holes on the top of our sneakers.  Nope, they're not just for decoration!  Try this shoelace tying trick called the "heel lock" to prevent the back of your foot from sliding up and down, which will prevent heel blisters.  If you're a runner, this just may be the best thing you hear all day!

This move is tough, but let me tell you, it is so worth the sweat and struggle.  A set of surrenders strengthens your legs, tones your butt, and works your core.  It also keeps your heart rate up as you go from kneeling to standing over and over again.  You guys!  Changing levels takes a lot of effort.

Before attempting this move, find some padding for your knees.  I like to fold my yoga mat in half to double the cushion.

• Stand with your hands behind your head with your elbows wide, and bring your right knee gently to the ground.
• Bring your left knee down so you are kneeling.  Keep your chest up and squeeze your glutes to keep yourself stable.
• Lift your right foot up and place it in front of you.  Bring the left foot forward to stand up, pressing through your right heel.
• This completes one rep.  Start the next by bringing your left knee to the floor.
• Do two to three sets of 12 reps each.

Exercise is essential when it comes to losing weight.  So if you're eager to shed some weight, then here are three everyday changes that will help increase your calorie burn.

Hello Sunshine

Moving workouts to early mornings may mean cursing your alarm clock, but here's the big payoff:  morning exercisers burn more calories.  Research shows that people who exercise in the a.m. work harder and for longer periods of time, which may be because they're more alert and energetic and they don't feel as rushed as afternoon or evening exercisers.  Getting into a morning routine will also help you stick with it, which will help even more with your weight-loss journey.

Get Speedy

When it comes to cardio, running will help you lose more weight than walking since it burns more calories, but if you increase your speed just a little, then you'll burn even more.  And don't stick to a consistent pace the entire workout.  Adding sprinting intervals is an effective way to increase your calorie burn and has also been proven to reduce belly fat.  Also be sure to swing those arms as you move, and you'll burn 15 percent more calories.

Strength Train in the Ladies' Room

Muscle burns more calories than fat does, so the more muscle mass you have, the better it is for weight loss.  Don't just hit the weight room at the gym.  Include strength-training moves throughout your day, such as push-ups on the bathroom counter and this two-minute butt and thigh workout while brushing your teeth.  You can also work your body by carrying a basket instead of pushing a cart, using the stairs whenever possible, and sitting on an exercise ball instead of a chair.

You can build muscle and burn calories without all that jumping around, which can be hard your joints, especially your ankles, knees, hips, and even your lower back.  This low-impact high-intensity workout, created by Justin Norris and Taylor Gainor, cofounders of the LIT Method, builds muscles, burns calories, and minimises the impact on your joints.  Your legs and glutes will burn after this 30-minute sweat sesh.  If you have a resistance band and resistance loop, grab them.  These fitness props add increased resistance to some of the exercise to work your muscles more.  But trust us, this workout is beneficial without them.