This is because proteins help the body repair itself after strenuous activities like exercises and workouts. The more you run (or train as an athlete) the more you need proteins to a point. Your needs depend on how many hours a week you run, or if you are trying to lose body fat or if you are lifting weights. 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. 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. 5. Avoid being floored by style. When it comes to running shoes, function comes before style. So don t be tempted to buy the handsomest, most stylish, and latest pair in the market; rather, get the shoes that will most likely allow you to perform superbly. 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. Running For Weight Loss: Six Facts You Should Know Because of the intense physical demands, running is proven to be an effective way to lose weight. And to some people, losing weight is their primary reason for sticking to a running program. But to effectively shed pounds, it is important to know a few facts about running for weight loss. 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.