The problem usually is that runners replenish only half of the amount. To be adequately hydrated, they need to drink water before, during, and after running. And whether thirsty or not, they need to continuously hydrate themselves throughout the day. Vitamins and Minerals Recent studies pointed out that a runner s diet should have the vitamins A, C, and E. In time, the body becomes more efficient in processing the limited air. Runners who swim often have excellent breathing efficiency. Breathing rhythms Sometimes, in long races (or even those short races) a runner may lose focus and is thrown out of his breathing rhythm. It could be caused by the simple forgetting to concentrate on the breathing or its pattern. It helps avoid accidents and calls attention when the runner is injured. In place of a reflective vest, some runners use reflective stickers, reflective jackets, and LED armbands. 5. Heart rate monitor. This is important to people who like to keep track of their heart performance and improvements in the pulse. The resolve and the intention are decent. It is in the headlong rush that makes it fairly incorrect. It may even be downright dangerous. Look before you run If you think you can start out running five miles a day starting today is a good idea, there is something wrong in your personal decision-making policies. Some runners, however, mistake the appropriate fit for tightness. But with tight shoes on, you might end up with blisters and black toenails. 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. 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.