What the runners need are complex carbohydrates because these produce energy for long-term use. They can come from pastas, rice, breads, potatoes, and grains. Runners are recommended to take at least three grams of carbohydrates for every pound of body weight everyday. So a 120-pound runner should have 360 grams of carbohydrates daily. Choose the shoe that is compatible with your foot type. For neutral-arched foot, stability running shoes are appropriate. Made with supreme durability and cushioning, stability shoes offer medial support. Mid-arched foot runs best with motion-control shoes that function to reduce excessive foot inward rolling. The lungs then, when exposed to regular running, improve and eventually get used to working harder. The result is efficient breathing whether you are running or idle. 5. Firmer muscles The most obvious benefit of running is toner and firmer muscles. This is because when running, you expose them to constant and rigorous activity and leave them fit and stronger. Achilles tendonitis Because it is no longer considered an inflammatory condition, Achilles tendonitis is now often called Achilles tendinopathy. 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. In the comforts of a closed indoor space, you can work out to your heart s content. You can safely wear your iPods and headphones and listen to your favorite music while exercising. (For relative safety, use of headphones for music listening had been discouraged for outdoor runners.) Running outdoors On the other side of the discussion, there are runners who will brave the most inhospitable weather like a heavy downpour rather than run on top of a treadmill. Prior to starting running and other exercise programs, it would be appropriate to drop by your doctor s clinic. Try to do so more especially if you are suffering from heart problems, obesity, breathing problems, and chronic fatigue. Your doctor could advise you on how to get proper pacing and could guide you on how long you should keep running per session.