Studies show that the potent combination of correct diet and the right exercise is the most effective method in losing weight. Weight loss For all its boring features, running is very effective in allowing a person to burn an average of 100 calories for every run mile. Biking and walking, on the other hand, only burn a fraction of these calories in the same amount of time. 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. 4. Make a running log. Detailing all the basic information on your run, a running log will serve as a record of your progress. 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. But because your body works differently, you can design or look for a training plan that can help you increase your mileage at a proper intensity. Running could make you sweat profusely, a sign that your body is metabolizing faster and burning up excessive stored fats. But you should not just run. 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. Unfortunately, when you have gained a lot of weight, losing those pounds would be very harder. Take note that starving yourself would not be enough. Sometimes, depriving yourself of food for a period would make the weight loss problem worse. 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. Another point to consider is that hydration is important not just for your performance but also for your health. As a runner, you need to know how much you need to hydrate yourself daily, and in the critical times of before, during and after running or a race. One formula given by experts to calculate your daily fluid needs is as follows: multiply your weight (in pounds) by 0.55 to know how many ounces of fluid you need every day.