Personal trainers are people who would be willing to attend to an individual s needs during physical training sessions. 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. When running up or down the stairs, do not forget the fact that there surely are risks or dangers in doing so. Be very careful especially in putting your feet on each step of the stairs. When you walk down, do so quite slowly, not too slowly. You may use banisters if you are feeling too tired and at the same time shaky. Protein, which should be 15 to 20% of a runner s diet, can be acquired from nuts, eggs, fish, beans, grains, and low-fat dairy products. Water Runners sweat a lot when running, a normal response to the muscles rigorous workout. But in order to prevent dehydration, weakness, and, in more serious cases, heat stroke while running, runners need to constantly replenish the lost amount of fluid. Perhaps, peoples' greatest concern now aside from earning more money is to have a perfect shape or a sexy body. And because fashion and sexiness have always been associated with well-maintained bodies, people think being skinny or slim is equivalent to being sexy and beautiful. Do not be surprised to see more people running around the open park especially in the morning. After some time when a runner had already been deep into his running program, the body stops losing weight. The simple explanation is that the body readily adapts to any new situation and can become accustomed to a running program. By this time, the body becomes very efficient and only requires fewer calories to do the same amount of work. Understand that a person needs an excess of 3500 calories in order to gain a pound. This means you need to burn that much number of calories in order to lose a single pound. Overall health Another motivation that drives runners is the health benefits they get. Running helps lower blood pressure by maintaining the elasticity of the arteries.