Setting realistic goals is the easiest way for a runner s motivation to stay up and intense enough. Of course, you can always choose your favorite distance (5K or 10K or a marathon). The choice itself, the thought, and the actual preparations and the competition proper are enough factors to keep you busy (training) and motivated (prestige and awards) enough. The other group is equally at home running on treadmills as well as doing their jogging outdoors. These runners do not particularly like one over the other. Most often, the reason they give on why they use treadmills is convenience rather than preference. Treadmills are preferred and popular in smog-filled urban areas and outdoor running are enjoyed by those in suburban places where smog is not yet a menace. Also it is important to remember that as the weight drops, the amount of calories to burn likewise drops. 3. 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. The heart of an inactive person beats 36,000 more times every day compared to that of a runner. The reason is simple the runner s arteries are wider and blood flows smoother. Endorphins Most runners keep this secret to themselves: running gives an intense exhilaration and euphoria right after a run. And they are addicted to the feeling and it motivates them the most. Stronger lungs Running makes your body more in need of oxygen, prompting your lungs to work harder by using 50% of otherwise unused lung potential. Running also increases the number of your capillaries, the tiny blood vessels through which blood passes to the lungs, and carries out respiratory functions more efficiently. Other sports need some very expensive sets of equipments (golf, rock climbing), while others need an organization for one to be able to join (basketball, football). Footwear The most important piece of equipment for a runner is a good pair of running sneakers. Quality is important because it avoids injuries and gives comfort while running.