If you're starting a fitness program, pumping up for late-season races or realizing that your knees won't last if running is your only workout, then cross training may be for you. When done in moderation--triathletes, are you listening?--mixing up fitness activities such as running, swimming and cycling (and adding a little strength training and stretching to your routine), leads to higher overall fitness without the same muscle groups and joints being pounded every day. Here are some benefits:

Flexibility - If it's wet outside, move inside, even if it's to get wet in the pool. If that shoulder is complaining, lay off the swimming and cycle instead.

Muscle balance - Different muscle groups get used, which can help joint stability and lessen overuse injuries.

Motivation - Cross training keeps fitness interesting.

Start slowly and build up gradually. Take days off. Do an easy week every few weeks and gradually build up again after a peak event. "Even if you're in decent shape and decide to start running, the bones and connective tissue in your legs and feet are just not prepared to handle all of that impact," Fitzgerald says. Through a small-scale healing process, he says, the bones react to the stress by becoming more dense and stiff and better able to absorb the impact. But if you do too much too soon, the body will break down faster than it can build up. That's why the period of time between activities is extremely valuable for bones, tendons, muscles and ligaments, says Dr. David Belfie, an orthopedic surgeon at Virginia Mason Medical Center's Sports Medicine Clinic in Seattle. "The body adapts very, very slowly to stress that is applied to it," says Belfie, who adds that injuries occur more often from exercising too frequently than from exercising too hard. "Even with cross training, you have to modulate the frequency of your activity."

Running for Beginners Get fitted for a good pair of running shoes. Start by adding one-minute jogs about every five minutes in a 20- to 30-minute walk, Fitzgerald says. Increase that to one-minute jogs for every two minutes of walking. Keep increasing the duration of the jogging segments over several weeks.

For Experienced Runners Vary your workouts so your body will progress by reacting to different demands. "If you keep doing the (same) type of workout every day through the year, you're not going to go anywhere," Fitzgerald says. Mix up long, slower runs with hill or interval (speed) training. Hills: Hill work in running is especially good for making that transition from building a general base of fitness up to the next level because you can get your heart rate and breathing rate up with less impact than running fast on flat ground. Intervals: After warming up, start with 20- to 30-second bursts of speed and then jog for a couple of minutes.

Whether fishing on our own or alongside some of the most talented anglers all over, the staff at Acadia has racked up quite a few hours of fishing experience. Along the way, we’ve learned a thing or two so we started making a list of some tricks and tips that make fishing more productive and more fun. Here are ten of our favorites.

Mark up your Soft Baits - With indelible markers, you can add a number of realistic baitfish patterns to your soft-plastic baits. Get creative! Over time, the colors will “bleed” into the bait, giving them a unique fish-attracting appearance.

Stow Snaps and Swivels - The most important links in your connection to a fish also happen to be the easiest to lose in your tackle bag. To better keep these tiny pieces of terminal tackle, slide them one at a time onto a large snap, then attach that snap to a lanyard worn around your neck. It keeps the snaps and swivels in easy reach when it’s time to re-tie in the middle of a hot bite.

Clip your Trebles - Swap out the trebles for single hooks on most swimming plugs and you’ll change, or even ruin, the fish-catching action. To keep the plugs swimming right but gain the easy-unhooking benefits of single hooks, simply clip off the points on two of the tines, just behind the barb. Pliers will cut most freshwater hooks, and a bolt cutter can take care of sturdier saltwater hooks.

Cut down on Tangles - The dreaded wind knot can be prevented, or at least reduced, by manually flipping over the bail on your spinning reel after a cast. This keeps the line from twisting as it works its way from the bail to the line roller, which it does when the bail is snapped shut automatically by turning the reel handle.

Dress up your Jigs - Diamond jigs are a classic striped bass, bluefish and cod lure that can be dressed with a bare hook, a colored tube, or a feathered Siwash hook. The faster you can switch out these different dressed hooks to find the color and style that the fish are responding to, the faster you will be into fish. To do this, replace the split ring on the bottom of your diamond jig with a sturdy lure clip and swap out hook styles.

Sock it to Short Biters - Short-biting fish like sunfish, perch and scup will use their small mouths to grab the dangling end of your bait and tear it from the hook. To stop them from stealing your bait, use an Aberdeen hook with a long shank and a small gap, and then thread the bait on the hook like a sock so that very little hangs off the end. This works with night crawlers in freshwater and sea worms and squid strips in saltwater.

Get a Grip on Eels - Instead of a wet, sloppy rag or old slime-soaked tee-shirt that has to be thrown away after each outing, pick up a pack of plastic kitchen scrubbing pads. They are easy to store and great for gripping eels. Eel slime rinses right off, and they can even be tossed in the dishwasher between trips.

Stop on Top - If you’re fishing a topwater lure and the stripers keep blowing up on the plug or tail-slapping it without hitting it, try stopping it cold and counting to five. A lure bobbing on the surface looks like a stunned baitfish – easy pickings – and will often draw a vicious strike.

Cripple your Baitfish - When ice fishing with live shiners, a frisky bait can be tough for sluggish cold-water predators to chase down. Try slowing it down by clipping its tail fin with a pair of small scissors. This works in other situations too, like when fishing menhaden for stripers.

Shave your Swimmer's Bill - Create a deadly lure for shallow-water striped bass by using a file to shave down the plastic bill on a swimming plug. With a slow retrieve, the plug will stay on the surface making just a light wiggle and sending out a v-wake like a big silverside or other baitfish.

Every year, more than 30 million Americans leave the comfort of their homes to sleep in a tent, RV, or simply under the stars. There are lots of reasons to rough it on a good-old fashioned camping trip, from physical health benefits to stress relief. (Who needs a Tempur-Pedic mattress when there’s a sleeping bag?) In order for a safe, comfortable, and exciting experience with Mother Nature, learn all the camping dos and don’ts to fully enjoy the Great Outdoors!

To ensure a memorable stint with nature and stay out of harm’s way, follow the guide below — perfect for any neck of the woods!

Gear up: Figure out what to bring based on how much room you have and how long you’ll be gone. If hiking to the campsite, be mindful about weight and bulk — nobody wants to schlep a 50-pound pack up a mountain! Stick to absolute essentials and leave the fancy extras for car camping.

Pick your pack: Choose a backpack based on how long the trek will be. The volume of the pack is measured in liters. Multi-day packs are 60 to 80 liters and are perfect for two- to five-day hikes. If you're driving in and doing day hikes from one base camp location, a small day pack is large enough for daily provisions and supplies.

Sleep well: Don't forget the tent, sleeping bag, sleeping pad (for extra cushion!), and pillow. The size of the tent depends on how many people are squeezing in. And make sure that thing’s weather resistant. A light-weight “three-season” tent is made for spring, summer, and fall conditions — designed to keep people dry during light snow or rain while keeping the bugs out! If camping in the winter, go with a mountaineering tent that can withstand harsher weather conditions.

Fire up: Unless you're planning to subsist on PB&J sandwiches alone, bring along some charcoal (for campsite grills), fire starters, wood, newspaper, matches, propane stove, skillet, pot, utensils, and cups/bowls/plates. Always check to see if the site allows campfires, and use fire rings if available. Keep sand and water nearby in case the fire needs to be put out quickly.

Chow down: Granola bars, peanut butter, beef jerky, canned beans and soup, trail mix, drink powders, and coffee and tea are all great camping food options. They're perfect for pack, won’t spoil, and don't require any cooking. Keep an empty water bottle on hand, too. Use the tap provided at the campsite to fill ‘er up — or boil and/or use purification tablets if collecting from a fresh body of water. Try to drink at least 16 ounces of water every hour while doing high-intensity outdoor activities.

Dress for success: Cotton is great for staying cool in the 'burbs, but it's not your friend in the woods. Instead, choose moisture-wicking clothes and synthetic or wool socks to keep the bod dry and sweat-free. Don't forget to pack raingear, a sun hat, hiking boots, and a swimsuit just in case.

Grab the gadgets: No, we're not talking about video games. A flashlight (or headlamp or lantern), extra batteries, a multi-tool, and phone charger (for emergencies) all make camping much safer and easier.

Keep clean: Obviously you're going to get dirty in the woods, but bring soap, toothbrush, toothpaste, and toilet paper to stay as clean as possible. Bonus tips: Use baby wipes to get rid of dirt, always carry hand sanitizer, try soap to wash hair, and bring garbage bags to separate clean and dirty clothes!

Stay safe: Safety is no joke, especially if camping in a remote area. Every camping group should bring along a well-stocked first-aid kit, creams for blisters, After Bite, sunscreen, and any other personal medications.

Add some extras: Bringing along a camera, set of binoculars, maps, books, folding chair, cooler, and chapstick makes any trip in the woods much more enjoyable. For even more ideas, check out these expert suggestions!

You want to ride like the wind. You want to be fast. You want to roll over rocks, shoot up hills and smoothly descend near-vertical downhill sections. You want the fame, money and prestige that comes with being a pro cyclist. Or maybe you just want to ride your local trails without crashing.

Well, no matter what your ultimate goals are, you have to start with the basics. Whether you mountain bike for fitness or just to enjoy the outdoors, having good bike-handling skills and trail confidence will make it a much better experience. We'll get you started with these tips; the rest is up to you.

1. Maintain Your Bike It is difficult to focus on the trail when you are listening to strange noises coming from your bike. Basic bike maintenance only takes a few minutes and it can save you from a long walk, or worse, a trip to the emergency room. Even if you can't fix your bike, checking it will give you the chance to take it into the shop before you hit the trail.

Go over the entire bike and look for anything that is worn out, cracked, broken or just not working right. Remember that minor problems at home can become big problems on the trail. Also, be sure that the bike is set up to fit you. A bike that is too big or too small will be hard to control.

2. Ride With Better Riders Than Yourself Not only will this help you to push yourself a little harder, but it will help you learn some of the riding habits of people who have been doing it longer. Watch how they position their bodies when going up or downhill. Watch how they handle rough, rocky sections. Watch how they fix a flat tire when they're miles from anywhere.

These valuable skills can easily be picked up when riding with other riders. Check with local bike shops to find group rides in your area.

3. Focus on Where You Want to Go When you are on the trail, look where you want to go, especially on trails with plenty of roots and rocks. If you look at the rock or tree that you are trying to avoid, you will probably hit it. Instead, focus on the line that you want to take.

This is called target fixation. There is a complicated explanation as to why this works, but don't worry about that—it just does. Always look ahead and find the line that you want, and you will ride smoother.

4. Relax Whether you are riding a rigid bike or a full suspension, the best suspension you have is your arms and legs. Stand up, relax and allow them to absorb the bumps and ruts on the trail. Once you learn to let the bike move beneath you, you will be able to float over most obstacles.

It also helps to relax your grip a bit on the handlebars. Be sure to hang on firmly but not too tightly. A white-knuckle death grip will cause your forearms and hands to fatigue sooner and then make it tougher to be in control.

5. Spin Cadence, or the rotation of your cranks, is a very important aspect of cycling. Professional cyclists spend a lot of time developing a good spin. If you pedal in squares, or with jerky downward strokes, you are actually throwing yourself off balance and working harder. Spinning is not only more efficient, but it helps keep traction on loose trail conditions.

Good cadence incorporates pedaling in circles and being in the right gear. If you are geared too high, it will be difficult to power over things, and if you are geared too low, you'll spin out and jerk the bike around. But if you change gears to keep the same pedaling RPMs, around 70 to 100, you'll find that it is much easier to climb and pedal through rough sections.

6. Learn the Wheelies Wheelies and nose wheelies (having the back wheel off the ground) are fun little tricks, and they are quite useful on the trail.

You can pull a little wheelie to get your front wheel up and over an object, and then shift to a nose wheelie so your back wheel doesn't hit. Even if you can't get either wheel off of the ground, knowing how to take your weight off them will make some sections of trail smoother. These are easier to do with clipless pedals, but less intimidating to learn with platform pedals.

Starting with one pedal up and one down, a basic wheelie is a combination of pulling up on the handlebars, shifting your weight over the back wheel and pushing down on the up pedal. You can just do it for half of a pedal rotation, or try to maintain the wheelie and keep pedaling. Either way, keep your hand ready to pull the rear brake if you are going too far back; grabbing it will get your front wheel down.

The nose wheelie is a little different. You definitely don't want to do this if there is something in the trail that is going to stop your front wheel, and you don't want to grab your front brake. Either one will toss you. In one motion, lean a little forward, push forward on the bars and pull up with your feet. Even if you are using platform pedals, you can hook your feet and still lift the back of the bike up.

7. Stop Hopping and balancing skills really pay off when riding technical trails. Having the ability to come to a stop and then start again without putting a foot down makes it easier to keep your momentum.

These are both done while standing still, though you can lunge with the bike while you are hopping to go up and over stuff (stairs, rocks, people, etc). Pure stationary balancing—also called a track stand—is done without holding on to the brakes. To learn this, practice going as slow as possible and feathering your brakes to cut your speed. It is easiest to learn this on a slight uphill slant. Soon you'll be able to balance without going anywhere by shifting your weight and moving the bike beneath you.

Hopping is sort of the same concept but done with both brakes locked while you pick up both wheels to keep the bike underneath you. With your body centered between the two wheels, compress your body, then push down to raise your body up and then pull up with your arms and legs. It takes practice, but it will soon become easy and useful.

The little tricks may seem silly, but they do help develop overall bike-handling skills.

8. Take a Brake Actually take two brakes. Better braking will allow for better bike control. Many new riders think they only have two brake settings, locked and not in use. You've actually got less control with the brakes locked, much like a car.

Learn how to use both brakes effectively. Most of your braking power comes from the front brake. But be careful not to use it too much if you are going downhill or cornering. You'll either get tossed over the bars, or your front wheel will slide out. It is all about moderation and modulation.

When cornering, practice braking before the turn, rather than in the middle of it. You'll soon be able to carry more speed through the turns. When descending, learn to feather the brakes so that they don't lock up. If they do lock up, ease up a bit. You'll not only have more control, but you'll save the trail from excessive erosion.

9. Go Yonder Once you've mastered your local trails, venture forth into the world and explore new ones. New trails and challenges will make it more exciting to be riding, and they'll help sharpen your skills. This is the key to becoming a well-rounded rider.

10. Ride Everywhere The more time that you spend on your bike, the better you will get. Ride to the mailbox, to the store, to the coffee shop. This will help to reinforce your riding skills as you ride up and down curbs, dodge potholes and outpace angry chihuahuas. Once you can easily ride down two or three stairs, you can approach trail obstacles with a little more confidence.

You can read about cycling as much as you want, but nothing replaces saddle time. So with that in mind, put this down, gear up and get out and ride. I'll see you on the trail.