Mind your pace. Running long-distance is less about running fast, but is more about covering as many miles as you can. To be able to do this, you need to conserve your energy and run slow during the first few miles. Change your pace as you progress and approach the finish line. 3. Work on improving your speed. Runner s knee Also referred to as iliotibial band syndrome (ITBS), runner s knee is characterized by the tenderness of the iliotibial band (ITB), the connective tissue outside the thigh, and causes friction between the ITB and thigh bone. Runner s knee results from overpronation, overtraining, tight ITB either naturally or due to lack of stretching, wrong shoes, weak hip muscles, and too much hill running. Common Mistakes In Running Running is one fairly common and simple athletic activity that most people can pick up anytime. In truth, most of us are already familiar with running. We think that starting a running program is also just as simple. We simply start to run the next day, with resolve that we will do it regularly from now on. Lower cholesterol Also according to a study, runners generally have lower cholesterol. 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. They have to come from quality sources such as whole grains carbohydrates, lean protein sources, and heart-healthy fats. The runner could always obtain his calorie requirements from foods rich in sugar and fat. But these food groups are not quality calorie sources. More likely, the runner will get his same amount of calories but he will feel sluggish and may not be able to perform well. Speed and distance monitors give out data such as how far he has run and how fast his pace he is running. These little devices (now installed with a GPS system) also allow storing information for future use or reference. Nowadays, some runners fight off outside noise distractions (and probably boredom, too) by listening to music while running.