Vitamins and Minerals Recent studies pointed out that a runner s diet should have the vitamins A, C, and E. All three have antioxidant properties that can rid of free radicals. Calcium, which strengthens bones and prevents osteoporosis, and iron, which helps in the delivery of oxygen to all parts of the body, should also be included in the diet. Runners with shin splints experience pain inside the lower half shin, which usually extends to the knee, at the beginning of the run. The pain subsides while running but comes back after with a more stabbing intensity. Redness and lumps in the shin may also develop. Treatment is centered around abating the pain, especially during the early stage when the pain is intolerable. This enables them to breathe on alternate sides without taking a breath with every stroke. At the start, their body demands more oxygen, but will learn to adjust to the decrease in oxygen. In time, the body becomes more efficient in processing the limited air. Runners who swim often have excellent breathing efficiency. What is terrible is that nobody knows about the problem until the symptoms are already in the advanced state. Even medical personnel can be hard put in figuring out what exactly is happening. (This usually happens after a hard race.) Fluid needs Knowing how much fluid you need can prevent either dehydration or over-hydration. In other words, never leave the store without finding how the shoes work in your feet. To make a better judgment, use the socks you normally wear when running. Another important point: Try shoes on in the afternoon, when your feet are in their largest size. And because both feet have different measurements, one is always larger than the other, make sure to measure both and go by the size of the larger foot. To keep you motivated, it is helpful to have a timeframe. If the goal, however, is not met at the appointed time, it s okay. Don t fret, but continue to try working on it. The key here is to avoid stressing yourself over a goal your body is not ready for. 3. Have a running program. Three things you need to consider in selecting a running program: age, fitness level, and goals.