You probably have heard about people who incurred injuries when running. 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. Running also increases the number of your capillaries, the tiny blood vessels through which blood passes to the lungs, and carries out respiratory functions more efficiently. The lungs then, when exposed to regular running, improve and eventually get used to working harder. The result is efficient breathing whether you are running or idle. What the runners need are complex carbohydrates because these produce energy for long-term use. They can come from pastas, rice, breads, potatoes, and grains. Runners are recommended to take at least three grams of carbohydrates for every pound of body weight everyday. So a 120-pound runner should have 360 grams of carbohydrates daily. One way to avoid this is for the runner to time his breathing in rhythm with his steps. This is like the style of the swimmers who breathe at every third stroke. Runners who get to this state can keep running like a clock, with consistent pace and a great deal of efficiency. This concentration on breathing can also take his mind away from pain or soreness that may have developed at this stage and can cause him to quit the race. Similarly, cooling down at the end of the run is important to reduce muscle pain. Do this by closing your workout with brisk walking or slow running. Then, do stretches. 2. Avoid overtraining. The surest way to incur injuries is to overtrain and overwork your body. 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. Hats with wide brims protect the eyes from the sun. Waterproof jackets and pants are for runners who do not mind some rain and still do their running. Some seasoned runners or those who are health-conscious bring with them gadgets to help them in their running program. Speed and distance monitors and watches designed for running are useful but not exactly very necessary.