For extra support and comfort, women are advised to wear sports bra. 3. Socks. The best pair of running socks prevents blisters. Other sock brands also promise to keep the feet dry and in perfect condition even after running several miles. 4. Reflective vest. When worn, reflective vest keeps the runner visible, making it very useful to people who run along the roadside or in the dark. This is because many beginning runners injure themselves by breaking into fast running too soon. As a beginning runner, your goal is not speed, but increasing your running time. Maintain your running at a pace that enables you to keep a conversation; anything more than that is not advisable. When you go for slow, easy running, you are actually building your stamina, which will eventually enable you to run faster and longer distances. When running up or down the stairs, do not forget the fact that there surely are risks or dangers in doing so. Be very careful especially in putting your feet on each step of the stairs. When you walk down, do so quite slowly, not too slowly. You may use banisters if you are feeling too tired and at the same time shaky. 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. Knowing the difference is sometimes hard because the symptoms are the same. Similar symptoms In dehydration, the symptoms include weight loss, lethargy, dizziness, nausea, vomiting, confusion and dry mouth or lips. But although running proves to be tedious and rigorous, all the sweat is worth the following physical benefits: 1. Healthier heart Your heart is responsible for pumping blood to carry oxygen to the body. When you run, you cause your heart to work harder, pumping more blood. Over time, running makes your heart more efficient so that even if you are at rest, your heart is pumping more blood with each heart beat. 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. It would never be too late to start running. Second tip: Consult your doctor.