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. Breathing Techniques In Running One of the more important aspects of running is the proper way of breathing. Running is not just about the legs and thighs and feet. It is also about the lungs and how to bring greater amounts of oxygen into the system efficiently. Unnoticed by many, even by the athletes themselves sometimes, the nature of your breathing during your running affects your performance. A better idea would be to start out low. You may first do a 1 or 2-mile run for three to four days a week. These runs can be interspersed with some brisk walking, if need be. You can then build up your mileage in small increments every week, again so as not to subject your body to sudden strain it had not experienced before. The shoe with the right fit has about half-inch space in the toebox, leaving enough room for the foot when it swells during a run. The best shoe, without cramming it in, keeps the foot in place so that when you run or walk, the heel does not slip up or down. 4. Try the running shoes on. Run with them. Many factors contribute to the runner s tendency to get injured; still, there are many ways to prevent running injuries. Here are some: 1. Commit yourself to a warm-up. The general rule in any type of workout: Warm-up before you go. Doing so gives you a chance to prepare your body for the oncoming work and prevents the likelihood of injuries. Endorphins Most runners keep this secret to themselves: running gives an intense exhilaration and euphoria right after a run. And they are addicted to the feeling and it motivates them the most. Science had already found out the nature of this natural high: beta endorphins. These are released by the body s neurons intended to relieve the pain after a run.