And if you ve been running for a while, you most likely have experienced any of these common injuries: 1. Runner s knee Also referred to as iliotibial band syndrome (ITBS), runner s knee is characterized by the tenderness of the iliotibial band (ITB), the connective tissue outside the thigh, and causes friction between the ITB and thigh bone. For neutral-arched foot, stability running shoes are appropriate. Made with supreme durability and cushioning, stability shoes offer medial support. Mid-arched foot runs best with motion-control shoes that function to reduce excessive foot inward rolling. Although quite heavy, they are durable, have firm midsoles, and adapt a straight shape for support. Speed and distance monitors give out data such as how far he has run and how fast his pace he is running. These little devices (now installed with a GPS system) also allow storing information for future use or reference. Nowadays, some runners fight off outside noise distractions (and probably boredom, too) by listening to music while running. The more you run (or train as an athlete) the more you need proteins to a point. Your needs depend on how many hours a week you run, or if you are trying to lose body fat or if you are lifting weights. Fats The last food group, fat, helps sustain prolonged exercises at lower intensities. Our bodies have enough stored fat to fuel prolonged exercise. Other runners are motivated by setting bigger goals to their training (if competing) or in just plain running. They set up faster times, or longer distances as their next goals. Naturally, they will not get it right the first time. The attempts of bettering them are very good motivators. Variations Runners can also stay motivated by adding some variety into their program. Hydration and dehydration Of course, we all now know how important water is when it comes to strenuous exercises like running. One thing about water is that it is not ideal either to get very little or too much of the fluid. Severe dehydration (loss of water) and over-hydration both cause serious consequences on the body, including death.