5. Heart rate monitor. This is important to people who like to keep track of their heart performance and improvements in the pulse. With a chest strap and wrist unit, heart rate monitor displays information on the heart rate and calories burned. Depending on the results of the heart rate monitor, a runner can figure if his training is working and at an appropriate intensity. This can include muscle aches and joint pains, shin splints, and maybe stress fractures. A better idea would be to start out low. You may first do a 1 or 2-mile run for three to four days a week. These runs can be interspersed with some brisk walking, if need be. You can then build up your mileage in small increments every week, again so as not to subject your body to sudden strain it had not experienced before. Losing weight is all about burning more calories than you consume. Therefore, there is something to be said about watching what you eat. Remember that to lose a pound, you need to burn 3,600 calories, so stay away from foods that would give you higher calories than that. While you are on your running regimen, cut down on coffee, alcohol, chocolates, fast foods, and junk foods. Loss of motivation is triggered by many things, including boredom, muscle pains, and most of all, lack of time. Some other times in your running years you were probably attacked by lack of motivation. It starts out slow (skipping a run or two) and without your knowing it, gradually moves to a point where you notice you are not running regularly anymore. If you are taking a weight loss system, it would be important to abide by the recommendations. Strictly following instructions and mandates of such weight loss programs would be of great help in ensuring that you would eventually attain your target weight. Incorporate daily, yet simple exercises into your lifestyle. Instead, run on dirt or grass trails, or somewhere there is a soft surface. This will put less pressure on your legs. Also, avoid running up and downhill to prevent stressing your feet. 6. Do cross-training activities. The purpose of cross-training is to develop and strengthen your running muscles through other physical means such as swimming, biking, and hiking.