Although quite heavy, they are durable, have firm midsoles, and adapt a straight shape for support. To promote foot motion, people with high-arched foot need to wear cushioned shoes. These have soft midsole and curved or semi-curved shape. 3. Take note of the size. And make sure that the shoes fit you right. Make a running log. Detailing all the basic information on your run, a running log will serve as a record of your progress. You can write the type of workout for the day, time, and distance. For instance, Day 1, you did a tempo run for 20 minutes, 3 kilometers. Day 2, you had long run for 45 minutes, 8 kilometers. Achilles tendonitis Because it is no longer considered an inflammatory condition, Achilles tendonitis is now often called Achilles tendinopathy. It is a condition in which the Achilles tendon, a band of tissues connecting the calf muscles gastrocnemius and soleus to the heel bone, is inflamed, and which may eventually cause degenerated tissue and scarring. Some other times in your running years you were probably attacked by lack of motivation. It starts out slow (skipping a run or two) and without your knowing it, gradually moves to a point where you notice you are not running regularly anymore. Goals One of the better ways to fight loss of motivation is to set realistic goals. Correct balance For an athlete, achieving the right balance of these three all-important food groups is the first step to fulfill your potential. Your day-to-day diet had to be adjusted accordingly to support your training. Since everyone is different from the next person, it is important that your diet is suited to your exact personal body needs. Some runners have a week or two of rest in between days of hard workouts. For relatively easy workouts, they schedule at least one day-off. 2. Mind your pace. Running long-distance is less about running fast, but is more about covering as many miles as you can. To be able to do this, you need to conserve your energy and run slow during the first few miles.