Then, do stretches. 2. Avoid overtraining. The surest way to incur injuries is to overtrain and overwork your body. Sadly, many runners, in an attempt to increase their mileage and intensity just too soon, pushes their body beyond its capability and so put their selves at a great risk of injury. Two things you need to remember. 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. One way to avoid this is for the runner to time his breathing in rhythm with his steps. There are good-looking and muscled personal trainers who have attained the body structure from good genes or the intake of steroids. Good personal trainers would always offer the option of working hand in hand with a doctor. By that, the trainer would determine what ailments the physical trainer is suffering from, and he would be able to design exercises that would be fit for the client. Protein To improve muscle stamina, runners are recommended to take .5 to .75 gram of protein for every pound of body weight daily. Proteins are not only a good source of energy, they also help in muscle growth and repair of broken muscles. 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. You would notice that when you run regularly or everyday, your body could manage to comfortably run longer. In the process, your hips, thigh, and your abdomen would get better shapes. When running up or down the stairs, do not forget the fact that there surely are risks or dangers in doing so. Be very careful especially in putting your feet on each step of the stairs. Running also increases the number of your capillaries, the tiny blood vessels through which blood passes to the lungs, and carries out respiratory functions more efficiently. The lungs then, when exposed to regular running, improve and eventually get used to working harder. The result is efficient breathing whether you are running or idle.