To be able to do this, you need to conserve your energy and run slow during the first few miles. Change your pace as you progress and approach the finish line. 3. Work on improving your speed. Allot two to three days of fast running per week. There will be times, however, that your body won t feel like working at a faster speed. Injuries are inevitable especially when a person is too pressured to accelerate the manifestations of ideal physical training and weight loss results. Some people make the mistake of putting the body into too much physical activity in the hope that doing so would boost physical stamina, strength, and overall physique. There are weight loss systems that are too strict, while there are others that are easier to take. Some weight loss systems would recommend or mandate taking in diet pills or a weight loss supplement to suppress appetite. As mentioned, on top of the drugs, there would also be recommended exercises to be executed regularly, plus nutritional or diet plans. 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. This requirement becomes more vital for people who are into health activities like running. This is amplified further for runners who are also into competitions or have special dietary needs. Normal diet An average person s diet normally consists of 40% carbohydrates, 30% protein, and 30% fats. They also include such healthy components as whole grains, fruits, vegetables, lean sources of protein and heart healthy fats. Getting the right amount and mix of these important nutrients is the right step onwards to success in your sport. Carbohydrates The primary fuel for exercising muscles and for high-intensity exercises are carbohydrates. The athlete s body needs around 50 to 65% carbohydrates in his food intake to support training.