You are increasing your body s resistance. Fourth tip: Monitor your pulse rate. Running and other exercises when done properly could help the heart beat less. This is because the heart is properly trained. 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. 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. 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. The rule of thumb is not to increase your mileage by more than 10% every week. Pacing Be sure to also know how you should pace yourself in our new sport. Newcomers are too excited in their new-found sport that they often make the mistake of overdoing things. The tendency of new runners is to start out running as fast as they can only to find out they cannot maintain their pace. And because fashion and sexiness have always been associated with well-maintained bodies, people think being skinny or slim is equivalent to being sexy and beautiful. Do not be surprised to see more people running around the open park especially in the morning. Running is a cost effective way to sweat and bring about cardiovascular challenge to the body. On average, a 150-pound individual burns 100 calories per mile, and if a runner is committed to running five miles per day, he can lose more or less 500 calories daily, and 2,500 after five workouts a week. And that would mean a significant loss. But take note that caloric expenditure varies depending on body weight.