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Cardio workouts Don Williams has helped more than 200 people train Links of London Sale a marathon. The Cedar Falls High School girls track and cross country coach and Orchard Hill Church accountant has plenty of experience turning former couch potatoes into passionate runners. "The first thing is to just start out slow. Some people will feel really good that first day and then they overdo it and have to take time off and then struggle to get back into it," Williams said. "Start with a nice mile jog, or even less, and then build up slowly so you don't get that lactic acid in your legs and suffer through all that pain unnecessarily." Purdy has her own pet peeves when runners take to the treadmill. "The biggest no-no is leaning on the Links of London Earrings," she said. Lightly holding onto the sides is fine, but a walker, jogger or runner should never slouch their body forward and actually lean onto the machine no matter how tired they think they are. "This causes a lot of impingement on your lower back and spine and teaches your muscles the incorrect way to work." If you don't need the support of the machine Purdy said it is best to hold your arms at a 90-degree angle to help build momentum. The core muscles should always be tight, the shoulders relaxed and the head up, she added. Lateral pull downs Purdy said this exercise is where she sees the most serious offenses -- repeatedly -- and from all levels of athletes. And it all comes down to education. The old way is no longer the best way, she said. In the past, people were told to grab Links of London Wimbledon 2009 Friendship bracelet overhead bar and pull it down behind their head so the bar rests on their shoulders. The move, she said, hyperextends the neck and "tears up the rotator cuff." Today, trainers will tell their clients to use the leg braces to secure their knees, grab the bar with a wide grip, lean back slightly and pull the bar down in front of their body to mid-chest, all the while keeping the core tight. Squats with the Smith press "The biggest problem is people lean into the Smith press," Purdy said. "So, you are training your body at the wrong squat position and your knees are going over your toes." Instead, Purdy said lifters should assume a wide, flat-footed stance with the weight of the machine resting on the traps and the shoulders, not the neckline. As you squat, the weight should be distributed from the hip to the heel, "like you are sitting in a chair," and the chest should be out and the shoulders rolled back. "The glutes, quads and hams should be forced to push you back up and it should not impinge on your knee," she said. Weight belts Most likely, you don't need it. Just because the big buff guy next to you has Links of London X Charm wrapped around his waist doesn't mean you need one too.