This type of poor form often results in muscle fatigue and soreness. Deep breathing helps promote relaxation while running. This is done by taking a larger-than-normal breath and exhaling all the way out. During the exhale part, you should concentrate on releasing all the tension in your arms by shaking them, opening up your hands and moving your head in circles. Changes Changing your workout routine is one very important consideration in your weight loss program. To those who do not understand this, there is a big tendency that runners might abandon their running routine at this time. After some time when a runner had already been deep into his running program, the body stops losing weight. Some of them add two to three miles after every week of training, while others have an easier approach, only adding a few more strides at the end of every run. But because your body works differently, you can design or look for a training plan that can help you increase your mileage at a proper intensity. Your doctor may even be able to help you map out your personal running program. Injuries For a beginner, plunging outright into a running routine can earn you a host of problems. This can include muscle aches and joint pains, shin splints, and maybe stress fractures. A better idea would be to start out low. This is amplified further for runners who are also into competitions or have special dietary needs. Normal diet An average person s diet normally consists of 40% carbohydrates, 30% protein, and 30% fats. They also include such healthy components as whole grains, fruits, vegetables, lean sources of protein and heart healthy fats. It is a condition in which the Achilles tendon, a band of tissues connecting the calf muscles gastrocnemius and soleus to the heel bone, is inflamed, and which may eventually cause degenerated tissue and scarring. Achilles tendonitis is generally caused by overworking the tendon, either by subjecting it to excessive pressure or forcing it to work under abnormal conditions.