What are you waiting for? The weather's great and you have only eight more weeks to get in shape for the Butler Road Race.

Once again, I'll include my Eight Weeks to the Starting Line in my columns. It's time to get up, get out and get moving toward not only the short term goal of running the Butler Road Race, but also to a lifetime of fitness.

Here's how to get started:

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Commitment. Think of a half-hour of exercise each day not as time spent but time invested. You're investing in future health and well being.•

If in doubt, get checked out. If being out of shape is your only health issue, lace up your shoes and get moving. If you have a pre-existing condition, such as asthma, arthritis or diabetes, check with your doctor before beginning a running program. Your physician should be supportive of your fitness efforts and might suggest modifications to make running or other exercise possible for you.Even if you basically are in sound shape, become aware of the signs of some serious health emergencies. Identifying symptoms of heart attack, stroke or heat related ailments could save your life or someone else's.•

Equip yourself. You wouldn't play baseball without a glove. The only necessary equipment for the sport of running is a good pair of shoes, so make your first run a run to a specialty shoe or running store.Have an expert help you pick out the perfect shoe for you. You don't have to spend $150 for shoes with all the bells and whistles, but expect to pay at least $60 for a quality pair.•

Optional equipment. Since the eight-week program involves timing intervals of running and walking, a stopwatch is a handy accessory. Rather than buying one of those multifunction chronographs with 100 functions and an instruction manual in three languages, buy a $10 fashion watch at a discount store. If it has a stop, start and reset, that's all you need.•

Convenience meets safety. Choose a time of day and location that fits your lifestyle and you'll remove some of the excuses for dodging exercise. Get creative but consider safety first.•

Running loves company. You can run alone but do you really want to? A training partner or group keeps you accountable and keeps you from talking to yourself.

Beginning a running program can be intimidating for those not used to sweating or breathing hard on a regular basis or for those used to alternative exercise forms. This plan starts from zero, the first step you take when you decide to get off the couch and get fit.As with any good plan, it's not "one size fits all." If the workouts seem too difficult or overly fatiguing, back up and repeat the previous week. Resist the urge to skip ahead, at least at the beginning. If workouts seem too easy, extend the total time of each day's workout by up to 10 minutes.Be flexible but consistent. The important thing is to build a fitness base for the rest of your healthy life. If you skip a day of running, it's OK to pick up where you left off on the schedule. If you miss more than three days, back up and repeat the previous week.<B>Note:</B> Walking should be brisk enough to raise your heart and respiration rate, but you should be able to carry on a conversation.Running should be at a SLOW jog. Don't run so hard that you are out of breath and panting or 1.) you won't be able to finish the workout and 2) if running is very uncomfortable, you won't want be motivated to continue. Week 1:

<B>Day 1: </B>Brisk walk 10 to 20 minutes.<B>Day 2:</B> Brisk 5 minutes to warm up. Run 30 seconds, walk 90 seconds. Repeat for total of 20 minutes. Cool down with 5-minute walk.<B>Day 3:</B> Rest or 10- to 20-minute brisk walk.<B>Day 4:</B> Repeat Day 2.<B>Day 5:</B> Repeat Day 3.<B>Day 6:</B> Same as Day 2.<B>Day 7:</B> Repeat Day 3.

Friday and Wednesday, 12:15 p.m.: Lunchtime run, Cabot. Run 6 to 7 easy miles with me from St. Luke Church. 724-352-2777 or pneubert@stlukecabot.orgSaturday, 8 a.m.: Up-N-Running Group Run, Valencia. 724-898-2525 or www.runpa.comSaturday, 8 a.m.: Hot Harry's Group Run, North Park. Run from 7 to 20 miles. Leaves from Lt. Stone Field.Saturday, 10 a.m.: Team in Training info meeting, Cranberry Township. 800-482-8326 or www.teamintraining.org/mailSaturday, 5 p.m.: Altoona Curve Home Run, Altoona. Choice of 5-mile run or 2-mile run-walk. 814-695-4467 or contactus@holidaysburgareaymca.orgMay 10, 8 a.m.: Economy Spring 5K Run-Walk, Economy Park, Beaver. 724-869-4324May 10, 9 a.m.: Habitat for Humanity Walk Run Ride, Natrona. Walk 2K, run 5K or ride 15 or 30 miles. www.habitatav.orgMay 10, 9 a.m.: Mission Possible 5K, Hermitage. Also half-mile kids run. 724-962-1235 or dlsearle@verizon.netMay 10, 10 a.m.: Run for Sight 5K, Butler. Run through VA Medical Center campus benefits Butler Blind Association's youth summer camp. 724-287-4059 or mgrenek@yahoo.comMay 11, 8:30 a.m.: Susan G. Komen Race for the Cure 5K, Pittsburgh. Largest running-walking event in the area with competitive 5K run, 5K fun run-walk and 1-mile walk. www.komenpittsburgh.orgMay 17, 10 a.m.: Pride in the Valley 5K Run-Walk, New Florence. 724-235-9460May 18, 7 a.m.: Rite Aid Cleveland Marathon and Half Marathon, Cleveland. Also 10K race. 800-467-3826 or www.clevelandmarathon.comMay 18, 8:30 a.m.: St. Margaret Foundation Fitness Classic 5K, Aspinwall. 412-784-5169 or online registration at www.stmargaretfoundation.orgMay 18, 9 a.m.: MS Miles of Smiles 5-Mile Race and Walk, North Park. Also 1-mile accessible walk, benefits MS Society. 724-713-0934 or www.msmilesofsmiles.comMay 21, 7 p.m.: Muskie Mini Marathon 5K, Pymatuning State Park, Jamestown. Second race in Smiley Miles Triple Crown. Mathatic2004@yahoo.comMay 24, 8 a.m.: Ogden Newspapers 20k Run and Walk, Wheeling, W.Va. Return to hillier old course, cash prizes, post-race picnic. 303-233-01000, ext. 317 or register online at www.ogden20k.com

<B>Genesis/Riverside 5K, April 19:</B> Dominic Wyzomirski, 1st Overall M, 16:14; Jess Sotelo, 1st Overall W, 21:04; Bob Cunningham, 1st 20-24 M, 18:37; Andrew Conley, 1st 16-19 M, 21:49; Daniel Christo, 3rd 50-54 M, 23:55; Art Rechtenwald, 3rd 40-44 M, 24:21; Cara Donnelly, 1st 16-19 W, 25:30; Marilyn Lapiska, 2nd 50-54 W, 26:00; Joyce Doss, 3rd 40-44 W, 26:10; Becky Desantis, 1st 60-65 W, Janis Hackett, 1st 45-49 W, 27:31; 26:38; Mark Knapp, 19:21; Robert Zaccari, 26:29; Jessie Desantis, 26:38; Carl Monsour, 27:02; Jessalynn Reich, 27:28; Dave Hunt, 27:33; Sylvia Bittner, 28:11; John Grottenthaler, 29:02; Craig Wehr, 29:13; Peg Tretter, 29:14; Judy Wehr, 29:31; Kevin Mullen, 30:19; Tina Kramer, 31:48; Jenni Loeffler, 32:04; Lisa Newcomb, 34:22<B>Genesis/Riverside 10K, April 19:</B> Leslie McIntyre, 1st Overall M, 32:36; Mindy Sawtelle, 1st Overall W, 37:51; Gayle Specht, 2nd 25-29 M, 41:41; Bill Schmidt, 3rd 50-54 M, 41:53; Dan Nguyen, 3rd 25-29 M, 42:06; Bill Schessler, 2nd 35-39 M, 43:15; Kristine Poloyac, 1st 35-39 W, 48:29; Heather Gealy, 2nd 35-39 W, 48:57; Cindy Waldemire, 1st 50-54 W, 50:29; Pamela Kristoff, 3rd 40-44 W, 51:43; Dean Rippee, 46:26; Megan Knechtges, 48:55; Avery Lawson, 50:02; Israel Christie, 50:36; Nicole Zeller, 51:12; Cheryl Brock, 51:43; Ryan Smith, 53:44; Gineen Jarnevich, 55:08; Heather Cianfrocco, 55:09; Lou Lazzara, 55:47; Alexis Stimmel, 58:16; Vicki Young, 1:00:34; Denise Shearer, 1:00:34; Stacie Brethauer, 1:01:45; Stephen Merchant, 1:04:51; Peggy Sibenac, 1:05:07<B>Big Foot Half Marathon, April 19: </B>Al Casagrande, 1st Overall M, 1:17:06; Melissa Schaeffer, 1st Overall W, 1:31:37; Dorothy Moxie, 2nd Overall W, 1:47:26; Eric Kelly, 1st 30-39 M, 1:31:49; John Antinossi, 1st 60-64 M, 1:52:22; Carrie Smith, 1st 20-29 W, 1:53:01; Beth Lehman, 1st 30-39 W, 1:54:01; Christine Murray, 1st 55-59 W, 2:00:22; Barbara Spreng Volek, 2nd 45-49 W, 2:17:56; Matthew Brennan, 2nd 20-29 M, 2:22:09; Laura Warmbrod, 2nd 50-54 W, 2:22:41; Brad Hankinson, 3rd 20-29 M, 2:34:17; Tom Parenti, 1:58:06; Wayne Toy, 2:01:49; Julia Murray, 2:25:43; Christopher Walliser, 2:35:25<B>Big Foot 5K April 19: </B>Logan Mudlo, 1st Overall M, 18:54; Veronica Bujdos, 1st Overall W, 20:45; Kayla Zboran, 3rd Overall W, 23:26; Kemper May, 2nd 15-19 M, 21:04; John Kean, 1st 40-44 M, 23:31; Alexandra Toy, 1st 15-19 W, 25:22; Arlyn Eisenbrandt, 3rd 45-49 M, 26:38; Beth Zboran, 1st 45-49 W, 26:50; Lorraine VanTine, 1st 40-44 W, 27:01; Emily Toy, 1st 10 and under W, 27:01; Janet Kean, 3rd 30-39 W, 27:45; Julie Opalka, 2nd 50-54 W, 27:38; Pamela Black, 3rd 45-49 W, 27:47; Emma Eisenbrandt, 2nd 15-19 W, 32:11; Ariana Clark, 1st 9 and under W, 35:44; Janette Clark, 2nd 60-64 W, 49:52Ethan Eisenbrandt, 24:59; Ben John, 25:13; Brandyn Petras, 25:24; Tim Van Tine, 27:22; Jon Bowser, 32:58; Ashley Hockenberry, 34:20; Michael Volek, 38:03; David Spreng Volek, 39:52; Samuel Bargerstock, 39:52; Summer Van Tine, 41:14; Kaitlyn Van Tine, 41:16; Jordan McAuley, 42:44; Joshua Peters, 43:15; Lindsey Delacour, 44:04; Michael Crawford, 44:05; Troy McClain, 44:52George Stright, 44:59; Gabe Clouse, 46:09; Aaron Clouse, 46:10; Cassie Clouse, 46:37; Connie Clouse, 46:41; Jamie Delacour, 47:45; Josie Delacour, 47:46; Michael Stright, 49:44; Carver Clark, 49:48; Jensen McCauley, 50:08; Nicholas Stright, 52:32; Nancy Stright, 52:33; Kara Kelly, 53:05; Jessica McClain, 53:21; Rebecca John, 54:17; Cody Oresick, 54:57; Hubert John, 59:45; Ramona John, 59:46<B>Burg's Pizza 10K, April 20: </B>Justin Simpson, 1st Overall M, 32:07; Mindy Sawtelle, 1st Overall W, 39:09; Curt Grimm, 2nd 55-59 M, 44:03; Brian Shoemaker, 2nd 40-44 M, 44:07; Sharyl Relic, 2nd 45-49 W, 46:52; Cindy Grimm, 1st 55-59 W, 46:55; Dax Howard, 48:56; Wendy Recio, 50:29; Beth Winhold, 51:27; Jason Logue, 52:04; Amy Leonard, 52:41; Thomas Puskar, 53:55; Stacie Doughty, 55:51; Craig Rogers, 57:16; Mike Chir, 1:02:30; Dana Hogue, 1:07:18Send comments and suggestions to: 435 Cherry Valley Road, Saxonburg, Pa. 16056. Phone: 724-352-4395. E-mail: bigp16@connecttime.netPat Neubert is the running columnist for the Butler Eagle.