You may increase the length to about 3 to 4 miles, or lengthening the time each day, or perhaps running at a faster pace. Doing this can challenge the muscles anew. The body cannot become more efficient and has to burn some calories to complete the new additional requirement. In addition, you can help challenge the body by doing some changes in your diet. Remember that to lose a pound, you need to burn 3,600 calories, so stay away from foods that would give you higher calories than that. While you are on your running regimen, cut down on coffee, alcohol, chocolates, fast foods, and junk foods. You should instead consume more carbohydrates. 4. Running is effective if done regularly. You may run or walk shorter distances when beginning the running program. You may also opt to run at least once a week initially. As you go on, you could slowly increase the distance, the duration, and the weekly frequency. Notice that as you go on with your regular running exercise, your body could take greater distances and endure longer sessions. But the number one reason you should consider is the many running health benefits you can obtain every time you run. Now that busy and cramped lifestyles are pushing people to become more sedentary, running provides an easy and fuss-free avenue to getting fit and healthier. But although running proves to be tedious and rigorous, all the sweat is worth the following physical benefits: 1. Three things you need to consider in selecting a running program: age, fitness level, and goals. These three will determine the distance you can handle. You have to realize, however, that as a beginning runner, you are not expected to run a mile. In fact, you won t do much running at first. Especially if you are untrained, running a distance may make you an easy target for injuries. Runner s diets For instance, a distance runner preparing for a marathon may wish to increase the percentage of carbohydrates in his diet. This is during those periods of intense training where he covers long and grueling distances every week. On the other hand, a sprinter who is working to improve his muscle mass by way of weight training and other equally intense exercises have to include additional amounts of protein into his diet.