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. These three will determine the distance you can handle. You have to realize, however, that as a beginning runner, you are not expected to run a mile. When the heart beats slower especially during your relaxed hours (like bedtime or after waking up in the morning) it means the heart is successfully pumping more blood throughout the body in every beat. Perform a simple test. Get your heart beat per minute everyday, immediately after you wake up in the morning. 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. Breathing rhythms Sometimes, in long races (or even those short races) a runner may lose focus and is thrown out of his breathing rhythm. We simply start to run the next day, with resolve that we will do it regularly from now on. The resolve and the intention are decent. It is in the headlong rush that makes it fairly incorrect. It may even be downright dangerous. Look before you run If you think you can start out running five miles a day starting today is a good idea, there is something wrong in your personal decision-making policies. How do they keep themselves motivated and stay at that? Loss of motivation Because it is a solitary performance at most, running sometimes CAN be boring, exhausting and painful. Some runners (newcomers and veterans alike) declare that it can be difficult sometimes to stay motivated on a regular basis. Slow and gradual Once you are into regular running according to plan, you do not do sprints right away in the hope of losing weight faster. Also wrong would be to overdo the length or the time limit of your running, again in the hope of losing weight faster. Starting out slow and gradual in your running program can give you the room to modify, change, or scrap some parts of your program until you are comfortable and satisfied with it.