Today is the second annual National Running Day, sponsored by some of the nation's largest running groups.

There are several local events on the books -- in Timonium, Clarksville, Annapolis and Bel Air -- and they are all scheduled for after work. But you don't have to participate in an official event. You can get out there on your own.

If you're just starting out, the organization has some tips: It's okay to walk, first of all. Other tips include starting slow and following a plan. And buy quality gear.

The idea is that running is healthy, accessible and easy.

More than 39.5 million people around the country have run at least once, according to the American Sports Data 2007 Superstudy of Sports Participation. Some 11.7 million run more than 100 days/year.

Some 9.2 million people finished road races in 2008, according to Running USA, up 4 percent from 2007.

Of course, it's really hot out this week, so you may want to wait to start up a program if you haven't already.

If you do run, try and go early, before the extreme heat of the day. Stay hydrated -- the day before, during and after. Make that cool water that absorbs better. Dump some over your head to cool off.

Also, wear light clothing made of synthetics, such as Under Armour, not cotton. And slow it down and take walk breaks. Stop if you're dizzy or your skin feels cool. Perhaps  take a friend with you so you can keep an eye on each other.

There are local runinng/training groups that will help you get ready for races or just get in shape. They range from local running clubs, such as the Annapolis Striders  to store-based running groups with coaches, such as those organized by Charm City Run and Falls Road Running Store. Here's a big list of running clubs in the state.

Baltimore Sun file photo of Baltimore Marathon/Kenneth K. Lam