When running, HDL cholesterol (the good fat) level increases, while the bad fat and triglyceride levels decrease. This results in reduced risk of heart diseases. 4. Stronger lungs Running makes your body more in need of oxygen, prompting your lungs to work harder by using 50% of otherwise unused lung potential. More likely, the runner will get his same amount of calories but he will feel sluggish and may not be able to perform well. A case in point is a piece of cake that has an equal amount of calories as a turkey sandwich on multi-grain bread. Eating the cake will give him enough calories. However, the sugar in it will trigger the insulin response from his body, which can make him sluggish and less energized. 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. Doing so will give your body ample time to recover energy and reestablish muscle stamina. Some runners have a week or two of rest in between days of hard workouts. For relatively easy workouts, they schedule at least one day-off. 2. Mind your pace. Running long-distance is less about running fast, but is more about covering as many miles as you can. Improves confidence The sense of achievement after finishing a run or completing a target distance boosts the runners confidence. This is especially true of people who are naturally competitive they regularly sign up for marathons and other running events. Improved confidence also comes to people who have noticeably lost weight and achieved more toned and firmer muscles through running. Naturally, they will not get it right the first time. The attempts of bettering them are very good motivators. Variations Runners can also stay motivated by adding some variety into their program. They can vary the courses (and terrain) they are running (jogging across the woods or the tracks), distance, speed and intensity (doing sprints in straight tracks and jogging in curves) among other things.