Intake of beverages with sugar and other additives should be limited, especially if you are trying to lose body fat. Alcohol is one drink that significantly dehydrates the body. It is a total no-no to drink before races, or even the night before any race. Your needs After your daily fluid intake, you need to know how much you need before, during and after exercise (like running) to achieve optimum performance. Running also strengthens the heart and helps prevent heart attacks. During a run, the heart muscles are exercised, thus keeping it fit and strong by itself. The heart of an inactive person beats 36,000 more times every day compared to that of a runner. The reason is simple the runner s arteries are wider and blood flows smoother. For instance, Day 1, you did a tempo run for 20 minutes, 3 kilometers. Day 2, you had long run for 45 minutes, 8 kilometers. If you want your log to be more detailed, you can also record your weight and pulse rate. 5. Check your pace. This is perhaps the most important among the running tips for beginners. Doing regular exercises would be good. Running, walking, or just moving around is an ideal form of physical exercise that you should do regularly or at least for several minutes in a day. Running and walking are good as they are good aerobic and cardiovascular exercises. The activities also do not incur costs. This is to check on the customers running styles before making any suggestions. After making suggestions, the sales person may ask the customer to run in each of the candidate pairs to further determine what pair is best. (Of course, the customer will pick his preference according to what feels most comfortable. Music does it well by keeping your mind off the physical discomforts of running and relaxing your mental state. During a run, bring an mp3 player with you and load it up with inspirational or your favorite music. Make sure your player has enough battery life to last the entire run. 8. Bring energy foods with you.