It may sound a bit odd, but running up your stairs at work, home, or escalators should take a good part of your own physical training and rigorous daily routine. Running up several flights of stairs could serve as an effective cardiovascular exercise. Doing so could surely help your body burn thousands of calories per minute. Losing Weight With Running Running is one of the best ways of losing weight, as attested to by many experts and the hundreds of thousands of runners who had lost weight. If your immediate goal right now is losing weight, running is one of the best alternatives. It is almost without cost. It might even be the cheapest weight loss program bar none. You have to understand that the body gets used to the hard work overtime, becomes efficient, and therefore burns fewer calories. The body, in effect, stops losing weight. To achieve your desired weight, you need to incorporate changes in your regimen from time to time. Three things you can do: run at a higher speed, increase the distance, or run for longer periods. Long distance running is a mental activity as much as it is a physical challenge, so you need to get motivated and inspired to keep your body moving. 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. During exercise, your fluid needs depend on the rate you perspire which is different from person to person or the weather. The best estimate is to take 4 to 8 ounces of water every 15 to 20 minutes and weighing yourself before and after exercise. This is to check if you are losing or gaining weight, and adjusting your intake the next time. Remember that running is an intense physical activity and requires a great deal of your strength. Therefore, it is wise to ask your doctor if your body is up for the challenge. Your physician will consider your age, weight, fitness level, and special conditions (breathing or heart problems) to derive a sound decision.