Sodas and candies provide carbohydrates, only theirs is the so-called simple carbohydrates or those that give energy for a short period of time. What the runners need are complex carbohydrates because these produce energy for long-term use. They can come from pastas, rice, breads, potatoes, and grains. Before a run, loosen up your legs, walk for some minutes, then do some stretching. Similarly, cooling down at the end of the run is important to reduce muscle pain. Do this by closing your workout with brisk walking or slow running. Then, do stretches. 2. Avoid overtraining. The surest way to incur injuries is to overtrain and overwork your body. Do not be surprised to see more people running around the open park especially in the morning. Running is a cost effective way to sweat and bring about cardiovascular challenge to the body. Running is as effective as using a tread mill. In fact, this exercise machine has been developed and manufactured to facilitate running indoors. Running: A Form of Workout for the Legs and the Body Are you in search of a perfect workout to achieve the perfect shape for the legs and body? You need not consult your fitness trainers nor check out exercise workout regimens. In fact, you do not need to spend significantly in enrolling in a gym membership. Alcohol is one drink that significantly dehydrates the body. It is a total no-no to drink before races, or even the night before any race. Your needs After your daily fluid intake, you need to know how much you need before, during and after exercise (like running) to achieve optimum performance. Most people need 8 to 16 ounces of fluid one or two hours before any exercise. The activities also do not incur costs. You could always run or walk for how long you like, anytime of the day. 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.