Improved confidence also comes to people who have noticeably lost weight and achieved more toned and firmer muscles through running. 4. Fights addiction Running is conceived to be a natural tranquilizer, which is why therapists recommend it to those who are battling with their addiction. Many successful stories have been documented, saying that recovering patients use the time they would otherwise spend to satisfy their addiction in running. Overall health Another motivation that drives runners is the health benefits they get. Running helps lower blood pressure by maintaining the elasticity of the arteries. During a run, the arteries get exercised as well, what with all the blood moving about. Running also maximizes the lung s potential, keeping it strong and powerful. 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 rule of thumb is not to increase your mileage by more than 10% every week. Pacing Be sure to also know how you should pace yourself in our new sport. Unnoticed by many, even by the athletes themselves sometimes, the nature of your breathing during your running affects your performance. Those runners who can correctly deliver oxygen into their system are stronger than their counterparts who struggle when they are running because they do not know the technique. The purpose of cross-training is to develop and strengthen your running muscles through other physical means such as swimming, biking, and hiking. It is best to incorporate cross-training activities in your running program at least once a week. Remember, however, that cross-training activities are supposed to improve your stamina and not to stress your body out and leave you with less energy for running. Factors include weak or tight calf muscles, excessive uphill running, overpronation, wrong shoes, abrupt changes in distance and speed, and weak ankle joints. Achilles tendonitis is categorized into two: acute and chronic. The pain associated with acute tendonitis only lasts at the beginning of the run and may ease during and after the exercise.