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. At the onset of pain, running must be immediately stopped. Intake of non-steroidal anti-inflammatory drugs (NSAID), cold therapy, and massage can reduce the pain. They are accredited to provide assistance to physical trainers within or sometimes outside the premises of the gym. They are knowledgeable of the basic physical training concepts and can even answer questions about recommended diet and supplements. There is a need to hire a professional personal trainer when you are new to physical training and weight loss. It should be the staple of your diet before, during and after each exercise, including intervals throughout the day. Carbohydrates abound in such food as whole grain breads, pasta, brown rice, oatmeal, fruits, vegetables, potatoes, corn, beans, and low-fat dairy products. These days, many people make do with easily digestible carbohydrates from sports drinks or gels. 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. Running in the neighborhood every morning is a good aerobic and cardiovascular workout to help the body accelerate metabolism and fat burning. With continuous efforts, you will eventually lose the excess pounds. 2. Running is an efficient calorie-burner. In a study, it is reported that people who underwent a planned exercise burned 2,800 calories a week and dropped 30 pounds. On average, a 150-pound individual burns 100 calories per mile, and if a runner is committed to running five miles per day, he can lose more or less 500 calories daily, and 2,500 after five workouts a week. How do they keep themselves motivated and stay at that? Loss of motivation Because it is a solitary performance at most, running sometimes CAN be boring, exhausting and painful. Some runners (newcomers and veterans alike) declare that it can be difficult sometimes to stay motivated on a regular basis.