Prior to starting running and other exercise programs, it would be appropriate to drop by your doctor s clinic. Try to do so more especially if you are suffering from heart problems, obesity, breathing problems, and chronic fatigue. Your doctor could advise you on how to get proper pacing and could guide you on how long you should keep running per session. ) 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. Weight loss For all its boring features, running is very effective in allowing a person to burn an average of 100 calories for every run mile. 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. Achilles tendonitis is generally caused by overworking the tendon, either by subjecting it to excessive pressure or forcing it to work under abnormal conditions. Runners should take their fat requirements mostly from mono-unsaturated fats, or those that are liquid in form, as they are believed to meet sports nutritional needs effectively. Natural oils are good sources of mono-unsaturated fats. Foods with saturated and poly-unsaturated fats, such as red meats, butter, and margarine, are also good, but they should be taken in very minimal amounts. If you want your log to be more detailed, you can also record your weight and pulse rate. 5. Check your pace. This is perhaps the most important among the running tips for beginners. This is because many beginning runners injure themselves by breaking into fast running too soon. As a beginning runner, your goal is not speed, but increasing your running time. Sample scale An example would be a runner regularly consuming 2500 calories a day and running around 7 to 8 miles daily. If he still feels tired, he may have to increase his calorie intake. If the runner is already at an ideal weight, he should strive to consume enough calories to maintain his weight.