But although running proves to be tedious and rigorous, all the sweat is worth the following physical benefits: 1. Healthier heart Your heart is responsible for pumping blood to carry oxygen to the body. When you run, you cause your heart to work harder, pumping more blood. Over time, running makes your heart more efficient so that even if you are at rest, your heart is pumping more blood with each heart beat. To make the activity a good form of workout, run about 20 steps up before walking down to where you started. Do the task for several times until you recover your own breath. Try not to run double steps at once. It is normal to run out of breath and feel too tired when running. You would notice that when you run regularly or everyday, your body could manage to comfortably run longer. Many successful stories have been documented, saying that recovering patients use the time they would otherwise spend to satisfy their addiction in running. Through running, patients also become mentally stronger to resist the urge of alcohol, drugs, or anything they feel addicted to. 5. Develops mental alertness and focus Because running keeps the mind on the now, the mind is trained to focus and concentrate. Achilles tendonitis is categorized into two: acute and chronic. The pain associated with acute tendonitis only lasts at the beginning of the run and may ease during and after the exercise. It doesn t stay for more than a week. Chronic Achilles tendonitis, on the other hand, can go for weeks and months. 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. It could be caused by the simple forgetting to concentrate on the breathing or its pattern. Instead, run on dirt or grass trails, or somewhere there is a soft surface. This will put less pressure on your legs. Also, avoid running up and downhill to prevent stressing your feet. 6. Do cross-training activities. The purpose of cross-training is to develop and strengthen your running muscles through other physical means such as swimming, biking, and hiking.