Still another use of the treadmill for runners is to use them to train for faster speeds, say, if you are angling to enter in your local 5K run. Begin by incorporating short sprint intervals in your treadmill running starting as short as 30seconds of your desired speed. Once the 30-seconds intervals become easy gradually elongate these intervals into longer and longer time frames until you can run the entire course at this speed. At the start, their body demands more oxygen, but will learn to adjust to the decrease in oxygen. In time, the body becomes more efficient in processing the limited air. Runners who swim often have excellent breathing efficiency. Breathing rhythms Sometimes, in long races (or even those short races) a runner may lose focus and is thrown out of his breathing rhythm. This is because the heart is properly trained. When the heart beats slower especially during your relaxed hours (like bedtime or after waking up in the morning) it means the heart is successfully pumping more blood throughout the body in every beat. Perform a simple test. Get your heart beat per minute everyday, immediately after you wake up in the morning. Running helps lower blood pressure by maintaining the elasticity of the arteries. During a run, the arteries get exercised as well, what with all the blood moving about. Running also maximizes the lung s potential, keeping it strong and powerful. Deep breaths force the lungs to use more tissues, but half of both are unused. You have to realize, however, that as a beginning runner, you are not expected to run a mile. In fact, you won t do much running at first. Especially if you are untrained, running a distance may make you an easy target for injuries. Run/walk program, which includes alternate walking and running for a particular time, is ideal for starters. Running as Part of Weight Loss Systems There are logically numerous weight loss systems these days that are introduced and marketed to help people trim fats and excessive pounds. Many people note that these weight management systems are impressive and are well targeted. The most popular and proven effective are those that involve physical activities like regular walking and running.