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. They are the second best ones after these shoe specialty stores, in case there are none in your area.) Shoe specialty stores have clerks that are very knowledgeable about their only wares. Sometimes, these stores videotape their customers running on a treadmill first. This is to check on the customers running styles before making any suggestions. However, you see today so many people running as if their lives depended on it. (That is actually true to a point.) There are many reasons why people engage themselves in running these days. Foremost of which is to stay in shape or to reach their ideal body weight. Studies show that the potent combination of correct diet and the right exercise is the most effective method in losing weight. Achilles tendonitis is generally caused by overworking the tendon, either by subjecting it to excessive pressure or forcing it to work under abnormal conditions. Factors include weak or tight calf muscles, excessive uphill running, overpronation, wrong shoes, abrupt changes in distance and speed, and weak ankle joints. Fourth tip: Monitor your pulse rate. Running and other exercises when done properly could help the heart beat less. This is because the heart is properly trained. When the heart beats slower especially during your relaxed hours (like bedtime or after waking up in the morning) it means the heart is successfully pumping more blood throughout the body in every beat. If there are stairs at home or on your way to the office, consider running up or running down them. When you start the activity, be sure to do it right. Yes, there is a proper way to run so you would not injure yourself and your body would reap the benefits of the physical task. The first thing you should do when you are running is to check your own body posture.