There is no need for mittens, beanies o doubles layers of clothing.

Instead, kust slip on your four "S's" — shorts, shirt, socks, shoes — and head out the door.

Finding a course to run, though, might not be that easy, with the traffic and lack of curbside space.

If you prefer to stay in the comfort of your own neighborhood, near water and rest rooms, then here are some suggested courses that might fit your needs and preferences.

Starting today and continuing periodically, The Advertiser will provide details on neighborhood courses on which to run. Each course is rated according to how well it lives up to standards for a running course with regards to safety, facilities, and parking.

The possibilities for a great run are endless in the Kailua/Lanikai area. Scenic ocean views, quiet neighborhoods, and barely any hills make for a perfect run for both the beginner and advanced runner.

A great place to start your run would be from Kailua Beach, where you will find plenty of parking, restrooms, water fountains and showers.

"It is so convenient for me to run here," said Bob Dickie, one of the top distance runners in Hawai'i. "It is just jumping in your running clothes and you are right there on the course. There are not too many roads to cross and not too much traffic to worry about, so it is a very comfortable place to run."

The most popular route here is the loop around Lanikai, although there is only a bike lane. You will meet one-way traffic.

Coming out of Kailua Beach Park you should go left on the bike path that follows Kawailoa Road.

Coming into Lanikai, the safest option would be to run clockwise on the loop so that you will be able to see the oncoming traffic. This means you would stay on the left side of the road and run down Mokulua Drive.

Continuing down Mokulua will take you to the end of Lanikai and back to Kailua Beach Park, although the road changes its name to A'alapappa Drive before reconnecting to Mokulua.

The loop around Lanikai is 3.2 miles, and is an excellent choice for beginners because of the flat terrain. It also is a relatively safe traffic area.

"I do all my long runs here," said Richard Brownley, a local landscape architect. "I run about 15 miles on this loop. The loop is approximately 2.5 miles if I go up Mokulua, so five or six loops and I can call it a good workout."

The run can be shortened by choosing some of the roads connecting Mokulua and A'alapappa or lengthened by adding loops at your discretion.

One suggestion would be to continue on the bike path after running out of Lanikai. You will have to turn left, and will end up next to Kalapawai Market.

Here you will turn right on Kawailoa Road where there is a narrow bike path, and also a grass path to run on. Approximately half a mile down the road, you will see a stoplight; turn left here and head up Ku'ulei Road. Stay on the left side of the road, so you won't have to cross too many traffic lights.

Continue running up to Kailua Road, where you will take a left. Continue on Kailua Road until the road divides into a fork; here you will continue down the left road, Ku'ukama Road. Continuing down this road will take you back to Kalapawai Market.

Continuing on the bike path will take you back to Kailua Beach Park. This loop is 3 miles. The loop is not as safe as the Lanikai loop, but there is only one street crossing that does not have a light.

Running both loops will give you approximately 6.2 miles, and the run can easily be extended in 3-mile increments. For the more experienced runner Enchanted Lake can be included in this run.

There are several races in the area every year:

• July 20: Lanikai Bikepath 8K, 7 a.m. 295-6777
• July 27: Kailua Beach Run, 4.8 miles on the beach, 7 a.m. 295-6777
• Sept. 7: Rosie Wall Memorial 5k. Run/Walk, 7 a.m. 532-5880