Regular running also improves muscular strength and endurance, making you more adept at handling activities that require a great deal of physical efforts. 6. Stronger bones Although widely associated with age, osteoporosis, a condition characterized by hollow and brittle bones, is pointed to be the result of lack of exercise. To promote foot motion, people with high-arched foot need to wear cushioned shoes. These have soft midsole and curved or semi-curved shape. 3. Take note of the size. And make sure that the shoes fit you right. Some runners, however, mistake the appropriate fit for tightness. But with tight shoes on, you might end up with blisters and black toenails. Running, walking, or just moving around is an ideal form of physical exercise that you should do regularly or at least for several minutes in a day. Running and walking are good as they are good aerobic and cardiovascular exercises. The activities also do not incur costs. You could always run or walk for how long you like, anytime of the day. The general rule in any type of workout: Warm-up before you go. Doing so gives you a chance to prepare your body for the oncoming work and prevents the likelihood of injuries. Before a run, loosen up your legs, walk for some minutes, then do some stretching. Similarly, cooling down at the end of the run is important to reduce muscle pain. 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. Foods with omega-3, an essential fat, should be also included in the runner s diet. Protein To improve muscle stamina, runners are recommended to take .5 to .75 gram of protein for every pound of body weight 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. Lastly, the quality of the calories consumed should also be carefully considered. They have to come from quality sources such as whole grains carbohydrates, lean protein sources, and heart-healthy fats.