Running with wrong pair of shoes- Find a proper and ideal running shoes for your foot type
Too much down slope- It is easier to run down slope, but it causes more stress on the knees
Increase your mileage too fast- Progressively increase your distance instead of going straight into long distance running
Wrong running method- adopt improper running method can cause joint injuries, and even back pain
Overstriding- Or landing on your heels waste a lot of energy and causes injuries
Shoulder raises is an important workout to build medial delt stronger and bigger
Banana is a great anti-oxidant. It is rich in fiber, and potassium for for body nerve function and better blood pressure.
Some research has been done in United States shows that 10-15 min of cold shower may burn your body fats due to shivering.
L-arginine is a non essential amino acid that helps to reduce blood pressure, may enhance muscle growth and boosting immune system.
Caffeine is a popular stimulant that helps athlete to delay exhaustion. Caffeine may release more fatty acid into bloodstream, gives you more energy and aid in fat loss.
Hit heavy compound exercise
Keep your exercise short
Eat 200-500 more Calories During Training day
Xercises 
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