They can vary the courses (and terrain) they are running (jogging across the woods or the tracks), distance, speed and intensity (doing sprints in straight tracks and jogging in curves) among other things. Running with a friend (in twos or threes) can sometimes perk up an otherwise monotonous activity. Breathing rhythms Sometimes, in long races (or even those short races) a runner may lose focus and is thrown out of his breathing rhythm. It could be caused by the simple forgetting to concentrate on the breathing or its pattern. One way to avoid this is for the runner to time his breathing in rhythm with his steps. You need the proper guidance and tips of a personal trainer to make sure your simple activity (like running and walking) would bring about desired and targeted results to the body. Personal trainers are professionals who are knowledgeable and well-trained about assisting people to appropriately execute exercises. If you are getting yourself into what you think is an effective weight loss program, you should initially consult your doctor or dietician. There may be activities, supplements or diet recommendations within the effective weight loss program that is not suited to your body functions. Remember, a weight loss program would only be effective if your overall health would not be compromised. Hydrating fluids The hydrating beverages include water , sports drinks, tea, decaf coffee, low fat milk, yogurt drinks, juices, soda and soups or other foods with water. Water, of course, is the best source for body hydration. Intake of beverages with sugar and other additives should be limited, especially if you are trying to lose body fat. 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. Runners who have tried them swear they are no different from those natural elements they meet in outdoor running.