Afterwards, slow the pace and do some jogging for a few minutes until your heartbeat falls to about 120 beats a minute. Speed up the machine again and do a sprint for another 2 minutes or so. Another way is to take advantage of the pre-programmed courses on most of the new models of treadmills. These courses include several changes in speed and incline. Long distance running is a mental activity as much as it is a physical challenge, so you need to get motivated and inspired to keep your body moving. Music does it well by keeping your mind off the physical discomforts of running and relaxing your mental state. During a run, bring an mp3 player with you and load it up with inspirational or your favorite music. Combinations can be tweaked accordingly to suit the individual s needs. Runner s diets For instance, a distance runner preparing for a marathon may wish to increase the percentage of carbohydrates in his diet. This is during those periods of intense training where he covers long and grueling distances every week. This is perhaps the most important among the running tips for beginners. This is because many beginning runners injure themselves by breaking into fast running too soon. As a beginning runner, your goal is not speed, but increasing your running time. Maintain your running at a pace that enables you to keep a conversation; anything more than that is not advisable. Shorts or pants, shirts in short and long sleeves and with the right thickness should be carefully matched for each season that the runner intends to run. Clothes which can wick moisture away from the runner s skin can help keep the runner cool and dry. Additional gears Other pieces of clothing that a runner may bring along include such things as hats and raingears or extra clothing designed for wind protection and other weather situations. When hiring a personal trainer, you must make sure that the person is holding relevant credentials or certificates in weight or physical training. Some trainers are even equipped with necessary college degrees, placing them in full authority to handle relevant issues and inquiries. Some people hire personal trainers based on the trainers' physical appearance.