Protein, which should be 15 to 20% of a runner s diet, can be acquired from nuts, eggs, fish, beans, grains, and low-fat dairy products. Water Runners sweat a lot when running, a normal response to the muscles rigorous workout. But in order to prevent dehydration, weakness, and, in more serious cases, heat stroke while running, runners need to constantly replenish the lost amount of fluid. 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. Detailing all the basic information on your run, a running log will serve as a record of your progress. You can write the type of workout for the day, time, and distance. For instance, Day 1, you did a tempo run for 20 minutes, 3 kilometers. Day 2, you had long run for 45 minutes, 8 kilometers. If you want your log to be more detailed, you can also record your weight and pulse rate. When running up or down the stairs, do not forget the fact that there surely are risks or dangers in doing so. Be very careful especially in putting your feet on each step of the stairs. When you walk down, do so quite slowly, not too slowly. You may use banisters if you are feeling too tired and at the same time shaky. 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. Knowing the difference is sometimes hard because the symptoms are the same. Similar symptoms In dehydration, the symptoms include weight loss, lethargy, dizziness, nausea, vomiting, confusion and dry mouth or lips. This compressive feature offers little chance of chafing. Also a favorite choice among runners, full split shorts have a slit on either side, which allows for the free movement of the leg. Although split shorts are typically short in length, they provide runners with unobstructed and easy stride. 2. Shirt.