On average, a 150-pound individual burns 100 calories per mile, and if a runner is committed to running five miles per day, he can lose more or less 500 calories daily, and 2,500 after five workouts a week. And that would mean a significant loss. But take note that caloric expenditure varies depending on body weight. When worn, reflective vest keeps the runner visible, making it very useful to people who run along the roadside or in the dark. It helps avoid accidents and calls attention when the runner is injured. In place of a reflective vest, some runners use reflective stickers, reflective jackets, and LED armbands. 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. He needs the right combination of carbohydrates, proteins and fats to fuel his running. Each of these food groups has a specific function to fulfill in the body. Getting the right amount and mix of these important nutrients is the right step onwards to success in your sport. Carbohydrates The primary fuel for exercising muscles and for high-intensity exercises are carbohydrates. High-arched foot, on the other hand, doesn t pronate enough, which is why its print has a very pronounced curve, showing a narrow band that links the heel and toe. Because the outside of the foot doesn t evenly roll inward, it gets much of the stress. 2. Choose the shoe that is compatible with your foot type. If you would get physically moving like walking or running instead, you could effectively help avoid accumulation of stored body fat, which is responsible for excessive weight accumulation. The result of an idle or sedentary lifestyle: obesity or drastic weight gain. Unfortunately, when you have gained a lot of weight, losing those pounds would be very harder.