1. Running improves your health
Running is an excellent way to strengthen the heart and ensure the efficient flow of blood and oxygen throughout the body, which helps decrease your risk of a heart attack. Running also improves your immune system, so your body functions are more effective and efficient at fighting off germs. Running and other weight-bearing exercises increase bone density, which can fend off osteoporosis.

2. You can lose weight
Running is an extremely efficient way to burn calories and lose weight. If you're already at a healthy weight, running can help you maintain it.

3. You can experience something new and different
Running is a great way to expand your horizons and break away from the daily grind. The sport gives people the opportunity to explore areas of their own community or new locations, experience new physical sensations and run places they may not normally see.

4. Running improves your energy levels
When you're feeling sluggish or tired, running is a great way to boost your energy. Runners who run in the morning report that they have improved energy levels during the day.

5. Running will help you feel good about yourself
Regular runners report an increase in their confidence and self-esteem, and the self-esteem benefits of running are increased if you set a specific goal, such as running a marathon, and accomplish it.

6. Running is versatile and inexpensive
Running requires very little equipment, and it can be done almost anywhere. All you need is a good pair of running shoes, and you can head out your door to go for a run. From city sidewalks to wooded trails, there are plenty of places for runners to explore — at no cost.

7. Running can help with stress relief
Running is a great cure for stress, emotional strain and even mild depression. Research has shown that healthy adults who exercise regularly are generally happier than those who don't.

1. Good Hydration
If you are running a marathon, even in cold weather, drink at least a few sips of water a few times during the run. Cold air, especially wind, is dehydrating, even if it’s only 20 degrees outside. The amount of water consumed differs from individual to individual, and as you do longer runs, try drinking 1/2 cup of water every 4-8 miles. If it's hot, you will need more, if it's cold, you'll need less.

2. Don’t Run On An Empty Stomach
To prepare for daily runs, even for shorter distances, you’ll probably feel better if you eat something before you head out. Before long training runs, squirt some honey on a banana for extra quick energy. Bananas have long been a favorite of endurance athletes because they digest easily and provide potassium for hard-working muscles. And the honey provides sugar and carbs for quick energy and nice flavour. Try different snacks during training runs to see what makes you feel the most energetic.

3. Energy On the Run
Some studies have shown that honey is just as effective as gel in providing energy during endurance events, but since it’s not well packaged for carrying on the run, the preference is energy gel. Research has shown that eating something during a marathon can help stave off muscle cramps and give you a boost of energy. Of course, if you haven’t trained well, don’t expect 10 packs of gel to save you from fatigue.

4. Energy Drinks vs. Water
Marathoners prefer to replace lost nutrients during long runs by consuming energy drinks such as Gatorade, Excel, or other products. These drinks provide the same benefits as energy bars or gels. But a gel is more concentrated, and you may have to drink more of an energy drink to get the same amount of nutrients as you would get from a slurp of gel. You can have both gel and sports drinks; there’s no rule against that. But be sure to consume some liquid along with the energy gel to promote the absorption of the nutrients into your body.

5. Don’t Fall for Fad Diets
Running in general, and training for a marathon in particular, takes energy, and that comes from food. The important thing is not to obsess about food, and try to eat a balanced diet, and the most important thing is to eat. Eat plenty of carbohydrates; they remain a marathoner’s first-line energy source. Some fat is important, and so it’s OK to put real butter or cream cheese on your bagel, and be sure to incorporate healthy fats (monounsaturated or polyunsaturated) into your food plan. Some easy sources of these healthy fats are olive oil, flaxseed, walnuts and most other nuts, and cold-water fish such as salmon and herring.