Choosing your race, training for it, and finally competing in it is another good source of motivation. Your selection should depend on your personal goals. If motivation is your only goal, perhaps choosing to compete in those periodic short races is the best option. Setting realistic goals is the easiest way for a runner s motivation to stay up and intense enough. 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. Enhances mood When running, the body produces a substance called endorphin (endogenous morphine) that creates a different sense of euphoria. This state of euphoria is called runner s high basically because after running, individuals are in a good mood, are happier, and indescribably feel better. Runner s high is also believed to be responsible for the runners seeming addiction to running: Because they are always intensely post-euphoric, runners keep running every chance they get. Shirts with wicking quality, usually made of polyester, are the best choice for running. These types of shirt absorb sweat from the body and keep the temperature low. Thick, long-sleeved shirts are recommended for use during the cold climates and thin, short-sleeved shirts are for warm climates. For extra support and comfort, women are advised to wear sports bra. It should include dietary recommendations, exercise regimens, advises on doing of activities, habit recommendations, and sometimes, recommended supplements that are often in the form of appetite suppressors. Programs do not always require going to the gym. Doing regular exercises would be good. Running, walking, or just moving around is an ideal form of physical exercise that you should do regularly or at least for several minutes in a day. Keep from concrete surfaces. Not only are they hard, they also are not very good shock absorber. 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.