Running replaces body fats with muscle tissues. The latter, however, are denser and heavier than fats. Therefore, a few weeks into your running workout, you will discover that you don t drop pounds, you actually gain weight. It s okay. This only means that your running is working effectively. With continuous efforts, you will eventually lose the excess pounds. Since everyone is different from the next person, it is important that your diet is suited to your exact personal body needs. You can only get these exact data from a nutrition professional how can develop and plan a personalized nutrition plan for you. Remember, running (especially competitive running) can be as strenuous as any other energy use-intensive sports. 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. Loss of motivation is triggered by many things, including boredom, muscle pains, and most of all, lack of time. 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. Still another use of the treadmill for runners is to use them to train for faster speeds, say, if you are angling to enter in your local 5K run. Begin by incorporating short sprint intervals in your treadmill running starting as short as 30seconds of your desired speed. Once the 30-seconds intervals become easy gradually elongate these intervals into longer and longer time frames until you can run the entire course at this speed. 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.