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Last time out we spoke of tips for the beginning runner. In the interest of time I kept that post to only nine but here are a few more that wanted to share. I have listed them below and also wanted to talk a little more about selecting the proper treadmill. As this is a big investment there are a few things to consider. First and foremost decide about the space you can alot. There are many great choices in folding and non-folding models. Get a longer running surface 20′ x 60″, so you will never outgrow your treadmill.. Be sure the unit you get has at least a 3.0 hp motor, multi ply belt, good sized hand rails, as well as a good heart rate training program and heart rate receiver. Choose one with nice user features such as water bottle holders (hydrate), a place to plug in your iPod and speakers if possible. Avoiding boredom is an important consideration if this is going to be a long term regimen. Beyond that, make sure it does not have hanger hooks, it is to run on and not to hang clothes on. Have fun:

1) Keep a protein bar near by for runs of 30 minutes or more. They provide good quick energy.

2) Set goals to motivate and a way to realize success. Start with time and eventually change those goals to distances in times. Next try a race, they will really increase your motivation.

3) Do not be afraid to amend goals if injury delays or time is yet unachievable. Better to change the goal date than to toss it aside altogether.

4) Build your runs with a solid base. Start with times, then add hills (incline) and speed (time to distance).

5) Be consistent. Run every day for 30 minutes rather than twice a week for 90 minutes.

6) Listen to your body. If the runs start to take there toll and become a chore, cut back the time a little or the days you are doing them. It should be fun and something you look forward to.

7) Focus on “quality runs”, good form and pace rather than always looking at your watch.

Before you know it you will be looking forward to the next run, your break from the hectic day, and the miles will pass as quickly as the stress of life falls away.