With winter (hopefully) now just a fading reminder in much of the United States, people living on the East Coast are chomping at the bit to get outside, enjoy the sunshine and hopefully get some exercise.

And while that's all good and healthy, the worst thing is to do too much too fast, especially when it comes to running, jogging or just plain walking.

Exercise gurus warn that before you get moving you need to run to a good footwear place and map out a slow-starting strategy to avoid injury and to attain goals. You might also want to consider buying one of the new fitness bands and smartwatches that can help you track your fitness achievements.

"If you're just starting out, focus on rhythm, on finding the most convenient times and the safest routes, and deciding if you'd rather work out alone or with others," advises Jen Van Allen, a certified running coach and co-author of "The Runner's World Big Book of Running for Beginners."

The first step is getting a good pair of running sneakers and not going for those $15 specials at the local clothing retailer. Take time to find a reputable sportswear store that offers a wide variety of choices and has experts to talk with about your running routine, where you like to run and who can help ensure a good fit.

The second step is to establish a running schedule so you'll stay on track with goals and not waste the money spent on good footgear. Van Allen recommends beginning with a walking schedule for the first weeks to stretch the legs and get in the right mindset.

"If you're just starting out, focus on rhythm, on finding the most convenient times and the safest routes, and deciding if you'd rather work out alone or with others," Van Allen said.

The worst thing to do is expect your body to perform at a level you remember having five or 10 years ago, say experts.

A good third step is perusing the new and increasing line of wearable tech devices such as fitness bands and smartwatches that can help you monitor everything from heart rate to fitness training achievements. As TechTimes has reported, it's a burgeoning tech market with vendors increasingly debuting new features and capabilities.

One of the latest is Samsung's Gear 2 smartwach and Gear Fit fitness band. The Gear Fit is more focused on health fitness, but is able to receive notifications like texts and calls. The device includes a heart rate monitor, pedometer, timer, and stopwatch.

For many, the most exercise this winter has been getting up to grab a blanket, turn up the heat and settle in on the couch for many weekends due to the wicked weather. So best advice is to recognize that reality.

Warm-ups are a necessity with any new exercise regimen, as is listening to your body. The best way to avoid injuries, which will certainly derail your exercise goals, is to start slow and not try to be a marathoner that first week.

Also seriously consider whether you want to run/jog/walk alone or with a buddy. Both scenarios have pros and cons, say exercise experts. Running alone gives you complete control in keeping to a schedule, but can be tough for those who need some motivation to get moving. Yet running with a buddy can often throw a routine off track if they constantly reschedule or if your running pace and endurance levels are not equal.

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