For newcomers who are not savvy enough about running shoes, the best places to go to are stores that specialize in selling running shoes. (Some athletic equipment stores are also big enough to carry a wide selection of these shoes. They are the second best ones after these shoe specialty stores, in case there are none in your area. This type of foot pronates normally, meaning that when the foot lands, the outside of the feet rolls inwardly in order to absorb shock. The mid-ached foot, in comparison, rolls far too inward so that the print shows a slight curve along the outside of the foot. Mid-arched foot print looks almost like an entire foot; hence, the nickname flat foot. This will put less pressure on your legs. Also, avoid running up and downhill to prevent stressing your feet. 6. Do cross-training activities. The purpose of cross-training is to develop and strengthen your running muscles through other physical means such as swimming, biking, and hiking. It is best to incorporate cross-training activities in your running program at least once a week. Most people need 8 to 16 ounces of fluid one or two hours before any exercise. During exercise, your fluid needs depend on the rate you perspire which is different from person to person or the weather. The best estimate is to take 4 to 8 ounces of water every 15 to 20 minutes and weighing yourself before and after exercise. Depending on your age and your present physical condition, it can be harmful and downright dangerous. First, get a professional opinion on your present physical health condition before starting out any physical activity, including running. Your doctor may even be able to help you map out your personal running program. This is especially true of people who are naturally competitive they regularly sign up for marathons and other running events. Improved confidence also comes to people who have noticeably lost weight and achieved more toned and firmer muscles through running. 4. Fights addiction Running is conceived to be a natural tranquilizer, which is why therapists recommend it to those who are battling with their addiction.