Sadly, many runners, in an attempt to increase their mileage and intensity just too soon, pushes their body beyond its capability and so put their selves at a great risk of injury. Two things you need to remember. One, weekly mileage increase shouldn t be more than 10%. Two, speed buildup is a gradual process. This can include muscle aches and joint pains, shin splints, and maybe stress fractures. 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 choice itself, the thought, and the actual preparations and the competition proper are enough factors to keep you busy (training) and motivated (prestige and awards) enough. Other runners are motivated by setting bigger goals to their training (if competing) or in just plain running. They set up faster times, or longer distances as their next goals. This compressive feature offers little chance of chafing. Also a favorite choice among runners, full split shorts have a slit on either side, which allows for the free movement of the leg. Although split shorts are typically short in length, they provide runners with unobstructed and easy stride. 2. Shirt. 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. The simple explanation is that the body readily adapts to any new situation and can become accustomed to a running program. They have to come from quality sources such as whole grains carbohydrates, lean protein sources, and heart-healthy fats. The runner could always obtain his calorie requirements from foods rich in sugar and fat. But these food groups are not quality calorie sources. More likely, the runner will get his same amount of calories but he will feel sluggish and may not be able to perform well.