JOINT BASE CHARLESTON, S.C. -- Like everything, running takes commitment, and with the recent changes to the physical fitness test, you will have to dedicate more time and energy to ensure you are ready.

With a few exceptions, most of us hate running. It's painful. It is hard work. You have to put seemingly "more important" things aside to get that hour on the track. However, there are some hidden benefits and ways to make running easier and more enjoyable.

For one, running is inexpensive - all you need is good pair of running shoes, a pair of shorts and a T-shirt, and you are ready to hit the track. Secondly, running is a great way to lose weight - a 20-minute run at a pace of 8.5 minutes per mile will burn approximately 279 calories. Also, running is a great stress-buster - you can plan your day, replay the events of the day, or just draw a blank and enjoy the scenery. These benefits help you, but I know what you're thinking ... how can I make it easier?

The first thing is to establish realistic goals. If you only run five miles a week, you are not ready to run a marathon. Try increasing your daily run by adding a half mile more each week. Another way is to try running for a mile, walking for a mile and running for another mile. Also, you can enter a 5K run. The Charleston area is full of 5K and 10K runs. Most are pretty inexpensive, and you get a really cool T-shirt you can show off later.

Another great thing is to find a running partner. Running partners can help solve problems. Also, you can see your friends, fellow Airmen and even your squadron first sergeants who run have plenty of energy to get the mission accomplished.

The first sergeants at Charleston embraced this idea. We developed a running team which meets on Saturdays for long-distance runs, as well as throughout the week to do intense interval training and short-distance running.

During this time we discuss the past week's events, share ideas for the upcoming week, or just laugh and have a really good time. Running is often thought of as a solo sport, but you're missing out if you always hit the roads by yourself. When you know someone is counting on you, as much as you're counting on them, you tend to push yourself a little harder.

As a team, we have completed two half-marathons - the Riverfront Festival and Save the Light House runs. Recently, our focus has been training for the Cooper River Bridge Run. Our team has also committed to run two more races in April - giving us realistic goals and keeping us motivated.

You have to make a commitment to yourself to run. You want to be the example to the Airmen you work with everyday. You want to be ready for your physical fitness test, and all of us need a break from our daily stressors. Get with your friends. Go for a run, and watch the miles fly by.