This is because many beginning runners injure themselves by breaking into fast running too soon. As a beginning runner, your goal is not speed, but increasing your running time. Maintain your running at a pace that enables you to keep a conversation; anything more than that is not advisable. When you go for slow, easy running, you are actually building your stamina, which will eventually enable you to run faster and longer distances. One thing about water is that it is not ideal either to get very little or too much of the fluid. Severe dehydration (loss of water) and over-hydration both cause serious consequences on the body, including death. Knowing the difference is sometimes hard because the symptoms are the same. Similar symptoms In dehydration, the symptoms include weight loss, lethargy, dizziness, nausea, vomiting, confusion and dry mouth or lips. There are two possibilities that could happen if you do that: one, you would tend to eat more once you give in to take food; and two, you might collapse or fall ill. It is not advisable that you take those crash diets. What would be good for you is to get yourself working out to a very effective weight loss program. 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. One, weekly mileage increase shouldn t be more than 10%. Two, speed buildup is a gradual process. 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. 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. There will be times, however, that your body won t feel like working at a faster speed. Don t push, as your body is trying to recover energy. 4. Increase your mileage. Successful distance runners increase their mileage at a gradual pace. Some of them add two to three miles after every week of training, while others have an easier approach, only adding a few more strides at the end of every run.