Puma running shoes. Photo provided to Shanghai Star

Have plenty of water before running. During the run, hydrate with frequent small amounts. You can take several sips every 15 or 20 minutes. Do not wait till you feel thirsty.

Sports drinks help replenish nutrients. However, excessive drinking of sports drinks will make your mouth feel dry. The best option is to alternate between sports drinks and water.

Will running make your calves thicker?

This is the most common myth among new runners. You may feel the muscle becomes stronger because the lactic?acid produced during running is not released in time and accumulates in the muscle, causing muscle soreness.

Aerobic exercises helps you lose fat; if you run too quickly or for too little time, then it becomes an anaerobic exercise, and will instead develop muscle, causing your calf to become more muscular.

Amateur runners, especially women worrying about their calves, can try jogging because it is an aerobic exercise. Run three or four times a week, each time at a distance of about five kilometers with a heart rate of about 130 beats per minute. That is also good for your cardiovascular system.