But in order to prevent dehydration, weakness, and, in more serious cases, heat stroke while running, runners need to constantly replenish the lost amount of fluid. The problem usually is that runners replenish only half of the amount. To be adequately hydrated, they need to drink water before, during, and after running. Doing so will give your body ample time to recover energy and reestablish muscle stamina. Some runners have a week or two of rest in between days of hard workouts. For relatively easy workouts, they schedule at least one day-off. 2. Mind your pace. Running long-distance is less about running fast, but is more about covering as many miles as you can. Observe rehabilitation measures should you suspect any injury. Doing so will prevent injury complications and speed up the recovery process. You can do a massage and cold therapy to ease a minor injury. For more serious cases, consult with a doctor immediately. To further prevent running injuries, do not resume to running unless you are fully recovered. If you are embarking on what you think is an effective weight loss program, you should always remember that you are required to observe self-discipline. The weight loss program would not be effective if you would not have the determination to avoid fatty foods and stationary lifestyle practices. There are also a long list of do's and don ts. The result is efficient breathing whether you are running or idle. 5. Firmer muscles The most obvious benefit of running is toner and firmer muscles. This is because when running, you expose them to constant and rigorous activity and leave them fit and stronger. Regular running also improves muscular strength and endurance, making you more adept at handling activities that require a great deal of physical efforts. Runners, in effect, are found to have better problem-solving skills and are more mentally alert than before. 6. Relieves depression Running is found successful in treating clinical depression. The act of running, according to therapists, serves as a psychotherapy, which gives the patients their own space to heal and connect with their selves better.