You can get your proteins from such sources as egg whites, poultry (with the skin), fish, ground turkey or chicken breast, lean ground beef, game meat, nuts, tofu and soy milk and low-fat dairy products. They are more important after workouts than before or during. This is because proteins help the body repair itself after strenuous activities like exercises and workouts. Even simple and practical exercises like walking and running require proper form in execution. Rigorous exercises are not just effective in putting stress into muscles and consequently making the body parts bulkier. When not executed properly, bodybuilding activities can also be harmful. You probably have heard about people who incurred injuries when running. Remember that to lose a pound, you need to burn 3,600 calories, so stay away from foods that would give you higher calories than that. While you are on your running regimen, cut down on coffee, alcohol, chocolates, fast foods, and junk foods. You should instead consume more carbohydrates. 4. Running is effective if done regularly. The first thing you should do when you are running is to check your own body posture. The body definitely needs to be upright. The shoulders should stay relaxed throughout the activity. Raise your feet as high as you comfortably could and at the same time swing both of your arms as you continue moving up (as in running up the stairs) or down (running down). Of course, you have to be willing to change your pace to encourage small talks. 7. Listen to music. Long distance running is a mental activity as much as it is a physical challenge, so you need to get motivated and inspired to keep your body moving. Music does it well by keeping your mind off the physical discomforts of running and relaxing your mental state. Deep breathing helps promote relaxation while running. This is done by taking a larger-than-normal breath and exhaling all the way out. During the exhale part, you should concentrate on releasing all the tension in your arms by shaking them, opening up your hands and moving your head in circles. This combination of activities will give you an easy way to remain relaxed during the run and does not even need to break stride to do all of them.