The best shoe, without cramming it in, keeps the foot in place so that when you run or walk, the heel does not slip up or down. 4. Try the running shoes on. Run with them. Jog with them. Walk with them on a treadmill. In other words, never leave the store without finding how the shoes work in your feet. This can also help you maintain a uniform heart rate and improve your endurance. Get some running experts and ask for more pointers. They would be only too glad to share with you every advice they know, including food and diets and schedules. Equipments Every sport needs some proper gear and equipments, and running is no different. You can safely wear your iPods and headphones and listen to your favorite music while exercising. (For relative safety, use of headphones for music listening had been discouraged for outdoor runners.) Running outdoors On the other side of the discussion, there are runners who will brave the most inhospitable weather like a heavy downpour rather than run on top of a treadmill. The body definitely needs to be upright. The shoulders should stay relaxed throughout the activity. Raise your feet as high as you comfortably could and at the same time swing both of your arms as you continue moving up (as in running up the stairs) or down (running down). To make the activity a good form of workout, run about 20 steps up before walking down to where you started. Hydration and dehydration Of course, we all now know how important water is when it comes to strenuous exercises like running. 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. If you are getting yourself into what you think is an effective weight loss program, you should initially consult your doctor or dietician. There may be activities, supplements or diet recommendations within the effective weight loss program that is not suited to your body functions. Remember, a weight loss program would only be effective if your overall health would not be compromised.