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. You have to do it right and do it safely. If you are beginner, here are several useful tips to serve as your guide. First tip: It is the right time to start running. Running and all other physical exercises are good for your body whatever your age is. Regular exercises could provide ideal benefits: you would have more energy; the chances of developing a heart ailment would be decreased; you could sleep better and get more relaxation; and you would be able to lose weight. This enables them to breathe on alternate sides without taking a breath with every stroke. At the start, their body demands more oxygen, but will learn to adjust to the decrease in oxygen. In time, the body becomes more efficient in processing the limited air. Runners who swim often have excellent breathing efficiency. Each of these food groups has a specific function to fulfill in the body. Getting the right amount and mix of these important nutrients is the right step onwards to success in your sport. Carbohydrates The primary fuel for exercising muscles and for high-intensity exercises are carbohydrates. The athlete s body needs around 50 to 65% carbohydrates in his food intake to support training. And make sure that the shoes fit you right. Some runners, however, mistake the appropriate fit for tightness. But with tight shoes on, you might end up with blisters and black toenails. The shoe with the right fit has about half-inch space in the toebox, leaving enough room for the foot when it swells during a run. Especially if you are untrained, running a distance may make you an easy target for injuries. Run/walk program, which includes alternate walking and running for a particular time, is ideal for starters. As you progress week by week, you can increase the time for running and decrease the time for walking.