Some runners who can run up to 10 miles outdoors get bored after only a couple of miles on a treadmill. More treadmill uses For anti-treadmill runner, there are other ways to make treadmill use more exciting than usual. One can open some seldom-used controls of the machine and use them to your advantage. They set up faster times, or longer distances as their next goals. Naturally, they will not get it right the first time. The attempts of bettering them are very good motivators. Variations Runners can also stay motivated by adding some variety into their program. They can vary the courses (and terrain) they are running (jogging across the woods or the tracks), distance, speed and intensity (doing sprints in straight tracks and jogging in curves) among other things. On the other hand, a sprinter who is working to improve his muscle mass by way of weight training and other equally intense exercises have to include additional amounts of protein into his diet. This is helpful because proteins can help stimulate muscle growth. Calories The next factor to consider with regards to people who are into running are calories. Depending on your age and your present physical condition, it can be harmful and downright dangerous. First, get a professional opinion on your present physical health condition before starting out any physical activity, including running. Your doctor may even be able to help you map out your personal running program. Continue your running program when your heart beat normalizes. Lastly, listen to your own body. After running, it is normal to feel tired. There could even be tolerable muscle pains. Be alert when you feel dizzy or experience chest pains after the activity. That may mean you have overdone it and you have reached or exceeded your threshold. Runner s knee results from overpronation, overtraining, tight ITB either naturally or due to lack of stretching, wrong shoes, weak hip muscles, and too much hill running. People with runner s knee feel pain and inflammation outside the knee. Pain is most pronounced when running downhill or on cambered surfaces, when knees are stretched, and even when simply walking upstairs and downstairs.