Chronic Achilles tendonitis, on the other hand, can go for weeks and months. Pain is consistent all throughout the run and when walking up or downstairs. Tenderness and redness may be apparent at the site of injury. Lumps may also develop. Like other running injuries, Achilles tendonitis can be treated with NSAIDs. Additional gears Other pieces of clothing that a runner may bring along include such things as hats and raingears or extra clothing designed for wind protection and other weather situations. Hats with wide brims protect the eyes from the sun. Waterproof jackets and pants are for runners who do not mind some rain and still do their running. Running, walking, or just moving around is an ideal form of physical exercise that you should do regularly or at least for several minutes in a day. Running and walking are good as they are good aerobic and cardiovascular exercises. The activities also do not incur costs. You could always run or walk for how long you like, anytime of the day. And because fashion and sexiness have always been associated with well-maintained bodies, people think being skinny or slim is equivalent to being sexy and beautiful. Do not be surprised to see more people running around the open park especially in the morning. Running is a cost effective way to sweat and bring about cardiovascular challenge to the body. This is attributed to the fact that running refreshes their thoughts, keeps their minds off worries, and gives them ample and undistracted time to think, reflect, and concentrate. In addition, according to some reports, running is more efficient in addressing anxieties better than medications. 2. Enhances mood When running, the body produces a substance called endorphin (endogenous morphine) that creates a different sense of euphoria. Foods with saturated and poly-unsaturated fats, such as red meats, butter, and margarine, are also good, but they should be taken in very minimal amounts. Foods with omega-3, an essential fat, should be also included in the runner s diet. Protein To improve muscle stamina, runners are recommended to take .5 to .75 gram of protein for every pound of body weight daily.