running and strength training reddit

._33axOHPa8DzNnTmwzen-wO{display:block;padding:0 16px;width:100%}.isNotInButtons2020 ._33axOHPa8DzNnTmwzen-wO{font-size:14px;font-weight:700;letter-spacing:.5px;line-height:32px;text-transform:uppercase} I upped my running to once a week around the middle of November and for the New Year decided to make a goal of twice per week, anywhere from 3-7.5 miles is what I have been doing. Both groups maintained their regular training, whereas CT attended 3 extra core training sessions per week for 8 … At our clinic, we often work with runners on strengthening the abdominals, hip deep lateral rotators, hip flexors and hamstrings. For example, with weight training, your body will actually build muscle mass. The difficulty people face when combining strength training and running, is that a core part of strength development is muscle mass growth, which is better stimulated by a caloric surplus. I run tue and thu. It's kind of foolish to me to think that after a heavy back or legs workout that you'll be able to do cardio at full intensity right away. Usually I work out 5 times a week. I'm open to any and all suggestions for exercises and compound movements that may be more beneficial for muscle growth and speed development. Or being able to perform adequately for a strength training session after taxing yourself properly in a HIIT or running/cardio session. Ready to add strength training to your running routine? 2 $ 139.00 Strength Training for Running Vol. Add some bulgarian split squats. Running with the Apple Watch Series 3 and Strava. Side to side bench jumps. People are successful with a huge variety of programming. The strength-training methods I use today are different from those I practiced before I spent 13 weeks as a guest member of Hoka One One Northern Arizona Elite, a professional running team, in the summer of 2017. I had a rest day every week as well but I felt overtrained and I am now starting lifts in the afternoon and cardio (run/indoor cycling) in the evening. My legs still feel fresh as anything and probably walked about 10km running errands this afternoon. If you’d rather stay out of the gym, there’s plenty you can do at home, and beginning with a few simple bodyweight strength exercises, you can be well on your way. Gear Reviews & Buyer's Guides. ._2a172ppKObqWfRHr8eWBKV{-ms-flex-negative:0;flex-shrink:0;margin-right:8px}._39-woRduNuowN7G4JTW4I8{border-top:1px solid var(--newCommunityTheme-widgetColors-lineColor);margin-top:12px;padding-top:12px}._3AOoBdXa2QKVKqIEmG7Vkb{font-size:12px;font-weight:400;line-height:16px;-ms-flex-align:center;align-items:center;background-color:var(--newCommunityTheme-body);border-radius:4px;display:-ms-flexbox;display:flex;-ms-flex-direction:row;flex-direction:row;margin-top:12px}.vzEDg-tM8ZDpEfJnbaJuU{color:var(--newCommunityTheme-button);fill:var(--newCommunityTheme-button);height:14px;width:14px}.r51dfG6q3N-4exmkjHQg_{font-size:10px;font-weight:700;letter-spacing:.5px;line-height:12px;text-transform:uppercase;display:-ms-flexbox;display:flex;-ms-flex-pack:justify;justify-content:space-between}._2ygXHcy_x6RG74BMk0UKkN{margin-left:8px}._2BnLYNBALzjH6p_ollJ-RF{display:-ms-flexbox;display:flex;margin-left:auto}._1-25VxiIsZFVU88qFh-T8p{padding:0}._3BmRwhm18nr4GmDhkoSgtb{color:var(--newCommunityTheme-bodyText);-ms-flex:0 0 auto;flex:0 0 auto;line-height:16px} 1 Similarly, the majority (64%) of runners didn’t run with a coach or club, nor did they engage in cross training. Most runners have misconceptions about the role and importance of strength training in a running program. .c_dVyWK3BXRxSN3ULLJ_t{border-radius:4px 4px 0 0;height:34px;left:0;position:absolute;right:0;top:0}._1OQL3FCA9BfgI57ghHHgV3{-ms-flex-align:center;align-items:center;display:-ms-flexbox;display:flex;-ms-flex-pack:start;justify-content:flex-start;margin-top:32px}._1OQL3FCA9BfgI57ghHHgV3 ._33jgwegeMTJ-FJaaHMeOjV{border-radius:9001px;height:32px;width:32px}._1OQL3FCA9BfgI57ghHHgV3 ._1wQQNkVR4qNpQCzA19X4B6{height:16px;margin-left:8px;width:200px}._39IvqNe6cqNVXcMFxFWFxx{display:-ms-flexbox;display:flex;margin:12px 0}._39IvqNe6cqNVXcMFxFWFxx ._29TSdL_ZMpyzfQ_bfdcBSc{-ms-flex:1;flex:1}._39IvqNe6cqNVXcMFxFWFxx .JEV9fXVlt_7DgH-zLepBH{height:18px;width:50px}._39IvqNe6cqNVXcMFxFWFxx ._3YCOmnWpGeRBW_Psd5WMPR{height:12px;margin-top:4px;width:60px}._2iO5zt81CSiYhWRF9WylyN{height:18px;margin-bottom:4px}._2iO5zt81CSiYhWRF9WylyN._2E9u5XvlGwlpnzki78vasG{width:230px}._2iO5zt81CSiYhWRF9WylyN.fDElwzn43eJToKzSCkejE{width:100%}._2iO5zt81CSiYhWRF9WylyN._2kNB7LAYYqYdyS85f8pqfi{width:250px}._2iO5zt81CSiYhWRF9WylyN._1XmngqAPKZO_1lDBwcQrR7{width:120px}._3XbVvl-zJDbcDeEdSgxV4_{border-radius:4px;height:32px;margin-top:16px;width:100%}._2hgXdc8jVQaXYAXvnqEyED{animation:_3XkHjK4wMgxtjzC1TvoXrb 1.5s ease infinite;background:linear-gradient(90deg,var(--newCommunityTheme-field),var(--newCommunityTheme-inactive),var(--newCommunityTheme-field));background-size:200%}._1KWSZXqSM_BLhBzkPyJFGR{background-color:var(--newCommunityTheme-widgetColors-sidebarWidgetBackgroundColor);border-radius:4px;padding:12px;position:relative;width:auto} Taking off and then … At our clinic, we often work with runners on strengthening the abdominals, hip deep lateral rotators, hip flexors and hamstrings. After all, strength training is supposed to help, not detract from your running. - my lifts are(as a show of progress doing both activities): 120x3 Squat. How have you noticed your run times/lifts improving over time? For like a month, I did my lifts and then ran for 20 minutes. This makes a great deal of sense when you consider the reported effects of strength training. Tuesday: Total Body Strength Training Plank ._1x9diBHPBP-hL1JiwUwJ5J{font-size:14px;font-weight:500;line-height:18px;color:#ff585b;padding-left:3px;padding-right:24px}._2B0OHMLKb9TXNdd9g5Ere-,._1xKxnscCn2PjBiXhorZef4{height:16px;padding-right:4px;vertical-align:top}._1LLqoNXrOsaIkMtOuTBmO5{height:20px;padding-right:8px;vertical-align:bottom}.QB2Yrr8uihZVRhvwrKuMS{height:18px;padding-right:8px;vertical-align:top}._3w_KK8BUvCMkCPWZVsZQn0{font-size:14px;font-weight:500;line-height:18px;color:var(--newCommunityTheme-actionIcon)}._3w_KK8BUvCMkCPWZVsZQn0 ._1LLqoNXrOsaIkMtOuTBmO5,._3w_KK8BUvCMkCPWZVsZQn0 ._2B0OHMLKb9TXNdd9g5Ere-,._3w_KK8BUvCMkCPWZVsZQn0 ._1xKxnscCn2PjBiXhorZef4,._3w_KK8BUvCMkCPWZVsZQn0 .QB2Yrr8uihZVRhvwrKuMS{fill:var(--newCommunityTheme-actionIcon)} for better fitness and fat burning! Twenty-one male college athletes were randomly divided into 2 groups: a control group (CON) (n = 10) and a core training group (CT) (n = 11). It's one thing to do some light cardio for 25 mins that barely leaves you out of breathe; I don't really consider that cardio...more like a glorified warmup session that's more on par with speedwalking around the park a few times. One study showed how strength work helps to improve both muscle power and 5km running times. Trying to do that and increase lifts will be more strenuous. As long as you're feeling healthy, use this program to start running today. I’m getting a lot of respect from fellow runners for being able to combine running and weightlifting even during marathon training. Press-ups. Most runners have misconceptions about the role and importance of strength training in a running program. I run 4-3 times a week and lift 5. So getting in the adequate calories to offset what you burn, in the right macronutrient breakdowns, can be tricky. If you work with runners who want to lift weights, the best type of strength training for distance runners is ironically similar to what is performed by football players. .FIYolDqalszTnjjNfThfT{max-width:256px;white-space:normal;text-align:center} Successful running involves a lot of lateral stability. If you have any concerns, you can email [email protected] anytime. .Rd5g7JmL4Fdk-aZi1-U_V{transition:all .1s linear 0s}._2TMXtA984ePtHXMkOpHNQm{font-size:16px;font-weight:500;line-height:20px;margin-bottom:4px}.CneW1mCG4WJXxJbZl5tzH{border-top:1px solid var(--newRedditTheme-line);margin-top:16px;padding-top:16px}._11ARF4IQO4h3HeKPpPg0xb{transition:all .1s linear 0s;display:none;fill:var(--newCommunityTheme-button);height:16px;width:16px;vertical-align:middle;margin-bottom:2px;margin-left:4px;cursor:pointer}._1I3N-uBrbZH-ywcmCnwv_B:hover ._11ARF4IQO4h3HeKPpPg0xb{display:inline-block}._2IvhQwkgv_7K0Q3R0695Cs{border-radius:4px;border:1px solid var(--newCommunityTheme-line)}._2IvhQwkgv_7K0Q3R0695Cs:focus{outline:none}._1I3N-uBrbZH-ywcmCnwv_B{transition:all .1s linear 0s;border-radius:4px;border:1px solid var(--newCommunityTheme-line)}._1I3N-uBrbZH-ywcmCnwv_B:focus{outline:none}._1I3N-uBrbZH-ywcmCnwv_B.IeceazVNz_gGZfKXub0ak,._1I3N-uBrbZH-ywcmCnwv_B:hover{border:1px solid var(--newCommunityTheme-button)}._35hmSCjPO8OEezK36eUXpk._35hmSCjPO8OEezK36eUXpk._35hmSCjPO8OEezK36eUXpk{margin-top:25px;left:-9px}._3aEIeAgUy9VfJyRPljMNJP._3aEIeAgUy9VfJyRPljMNJP._3aEIeAgUy9VfJyRPljMNJP,._3aEIeAgUy9VfJyRPljMNJP._3aEIeAgUy9VfJyRPljMNJP._3aEIeAgUy9VfJyRPljMNJP:focus-within,._3aEIeAgUy9VfJyRPljMNJP._3aEIeAgUy9VfJyRPljMNJP._3aEIeAgUy9VfJyRPljMNJP:hover{transition:all .1s linear 0s;border:none;padding:8px 8px 0}._25yWxLGH4C6j26OKFx8kD5{display:inline}._2YsVWIEj0doZMxreeY6iDG{font-size:12px;font-weight:400;line-height:16px;color:var(--newCommunityTheme-metaText);display:-ms-flexbox;display:flex;padding:4px 6px}._1hFCAcL4_gkyWN0KM96zgg{color:var(--newCommunityTheme-button);margin-right:8px;margin-left:auto;color:var(--newCommunityTheme-errorText)}._1hFCAcL4_gkyWN0KM96zgg,._1dF0IdghIrnqkJiUxfswxd{font-size:12px;font-weight:700;line-height:16px;cursor:pointer;-ms-flex-item-align:end;align-self:flex-end;-webkit-user-select:none;-ms-user-select:none;user-select:none}._1dF0IdghIrnqkJiUxfswxd{color:var(--newCommunityTheme-button)}._3VGrhUu842I3acqBMCoSAq{font-weight:700;color:#ff4500;text-transform:uppercase;margin-right:4px}._3VGrhUu842I3acqBMCoSAq,.edyFgPHILhf5OLH2vk-tk{font-size:12px;line-height:16px}.edyFgPHILhf5OLH2vk-tk{font-weight:400;-ms-flex-preferred-size:100%;flex-basis:100%;margin-bottom:4px;color:var(--newCommunityTheme-metaText)}._19lMIGqzfTPVY3ssqTiZSX._19lMIGqzfTPVY3ssqTiZSX._19lMIGqzfTPVY3ssqTiZSX{margin-top:6px}._19lMIGqzfTPVY3ssqTiZSX._19lMIGqzfTPVY3ssqTiZSX._19lMIGqzfTPVY3ssqTiZSX._3MAHaXXXXi9Xrmc_oMPTdP{margin-top:4px} Or do you want to run an ultra marathon without looking like you have been on a hunger strike for the past year? This plan is made specifically for runners and built to supplement your running. Picture pushing a hand truck 50 feet. I started running last year and kinda fell in love with the 10k distance. My routine is as follows: 5x20 reps biceps 5x20 reps triceps 5x20 sit ups 5x20 chest press 5x20 squats (with weights) Running is the best way to strengthen your cardiovascular system and improve circulation while building the foundation for other fitness activities. Strength training workouts are essential for runners. This builds proper form, improves running time, and reduces injury risks. Currently I have only one leg day per week, and its usually after my rest day (which is after my longest run of the week). .ehsOqYO6dxn_Pf9Dzwu37{margin-top:0;overflow:visible}._2pFdCpgBihIaYh9DSMWBIu{height:24px}._2pFdCpgBihIaYh9DSMWBIu.uMPgOFYlCc5uvpa2Lbteu{border-radius:2px}._2pFdCpgBihIaYh9DSMWBIu.uMPgOFYlCc5uvpa2Lbteu:focus,._2pFdCpgBihIaYh9DSMWBIu.uMPgOFYlCc5uvpa2Lbteu:hover{background-color:var(--newRedditTheme-navIconFaded10);outline:none}._38GxRFSqSC-Z2VLi5Xzkjy{color:var(--newCommunityTheme-actionIcon)}._2DO72U0b_6CUw3msKGrnnT{border-top:none;color:var(--newCommunityTheme-metaText);cursor:pointer;padding:8px 16px 8px 8px;text-transform:none}._2DO72U0b_6CUw3msKGrnnT:hover{background-color:#0079d3;border:none;color:var(--newCommunityTheme-body);fill:var(--newCommunityTheme-body)} When it comes to running and strength training, there is one overwhelming theme which is balance. The purpose of this study was to examine the effects of 8-week core training on core endurance and running economy in college athletes. .s5ap8yh1b4ZfwxvHizW3f{color:var(--newCommunityTheme-metaText);padding-top:5px}.s5ap8yh1b4ZfwxvHizW3f._19JhaP1slDQqu2XgT3vVS0{color:#ea0027} The best workout to optimize … I hate leg days so only do one leg day a week. ._2cHgYGbfV9EZMSThqLt2tx{margin-bottom:16px;border-radius:4px}._3Q7WCNdCi77r0_CKPoDSFY{width:75%;height:24px}._2wgLWvNKnhoJX3DUVT_3F-,._3Q7WCNdCi77r0_CKPoDSFY{background:var(--newCommunityTheme-field);background-size:200%;margin-bottom:16px;border-radius:4px}._2wgLWvNKnhoJX3DUVT_3F-{width:100%;height:46px} At my highest point my Squat and Deadlift were both 200+, my chest press 125, my miliatry press 100. This plan is made specifically for runners and built to supplement your running. I normally am a big progressive overload-er when I do weight training, and it's hard to break that habit when training to run. But I run at any time, while I'm awake I should be able to run. The difficulty people face when combining strength training and running, is that a core part of strength development is muscle mass growth, which is better stimulated by a caloric surplus. Our strength training for runners PDF guide, “How to Run Strong (Without Ever Stepping Foot in the Gym)”, will give you the tools you need to build strength, gain confidence and become a more resilient runner. Bodyweight Strength Training for Runners: Clear Benefits. “Running is essentially a single-leg sport, requiring impressive muscular strength and endurance,” says Nicole Ramos, P.T., D.P.T., a physical therapist and fitness coach at … Research on Strength Training And Injury Prevention . You never rest? Forever pace! Just say no to the white supremacists running this site. This took a while and was tiring af. Both the groups continued their running regimen regularly. ._1EPynDYoibfs7nDggdH7Gq{margin-bottom:8px;position:relative}._1EPynDYoibfs7nDggdH7Gq._3-0c12FCnHoLz34dQVveax{max-height:63px;overflow:hidden}._1zPvgKHteTOub9dKkvrOl4{font-family:Noto Sans,Arial,sans-serif;font-size:14px;line-height:21px;font-weight:400;word-wrap:break-word}._1dp4_svQVkkuV143AIEKsf{-ms-flex-align:baseline;align-items:baseline;background-color:var(--newCommunityTheme-body);bottom:-2px;display:-ms-flexbox;display:flex;-ms-flex-flow:row nowrap;flex-flow:row nowrap;padding-left:2px;position:absolute;right:-8px}._5VBcBVybCfosCzMJlXzC3{font-family:Noto Sans,Arial,sans-serif;font-size:14px;font-weight:400;line-height:21px;color:var(--newCommunityTheme-bodyText)}._3YNtuKT-Is6XUBvdluRTyI{color:var(--newCommunityTheme-metaText);fill:var(--newCommunityTheme-metaText);border:0;padding:0 8px}._3YNtuKT-Is6XUBvdluRTyI:active,._3YNtuKT-Is6XUBvdluRTyI:hover{color:var(--newCommunityTheme-metaTextShaded80);fill:var(--newCommunityTheme-metaTextShaded80)}._3YNtuKT-Is6XUBvdluRTyI:disabled,._3YNtuKT-Is6XUBvdluRTyI[data-disabled],._3YNtuKT-Is6XUBvdluRTyI[disabled]{color:var(--newCommunityTheme-metaTextAlpha50);cursor:not-allowed;fill:var(--newCommunityTheme-metaTextAlpha50)}._2ZTVnRPqdyKo1dA7Q7i4EL{transition:all .1s linear 0s}.k51Bu_pyEfHQF6AAhaKfS{transition:none}._2qi_L6gKnhyJ0ZxPmwbDFK{transition:all .1s linear 0s;display:block;background-color:var(--newCommunityTheme-field);border-radius:4px;padding:8px;margin-bottom:12px;margin-top:8px;border:1px solid var(--newCommunityTheme-canvas);cursor:pointer}._2qi_L6gKnhyJ0ZxPmwbDFK:focus{outline:none}._2qi_L6gKnhyJ0ZxPmwbDFK:hover{border:1px solid var(--newCommunityTheme-button)}._2qi_L6gKnhyJ0ZxPmwbDFK._3GG6tRGPPJiejLqt2AZfh4{transition:none;border:1px solid var(--newCommunityTheme-button)}.IzSmZckfdQu5YP9qCsdWO{cursor:pointer;transition:all .1s linear 0s}.IzSmZckfdQu5YP9qCsdWO ._1EPynDYoibfs7nDggdH7Gq{border:1px solid transparent;border-radius:4px;transition:all .1s linear 0s}.IzSmZckfdQu5YP9qCsdWO:hover ._1EPynDYoibfs7nDggdH7Gq{border:1px solid var(--newCommunityTheme-button);padding:4px}._1YvJWALkJ8iKZxUU53TeNO{font-size:12px;font-weight:700;line-height:16px;color:var(--newCommunityTheme-button)}._3adDzm8E3q64yWtEcs5XU7{display:-ms-flexbox;display:flex}._3adDzm8E3q64yWtEcs5XU7 ._3jyKpErOrdUDMh0RFq5V6f{-ms-flex:100%;flex:100%}._3adDzm8E3q64yWtEcs5XU7 .dqhlvajEe-qyxij0jNsi0{color:var(--newCommunityTheme-button)}._3adDzm8E3q64yWtEcs5XU7 ._12nHw-MGuz_r1dQx5YPM2v,._3adDzm8E3q64yWtEcs5XU7 .dqhlvajEe-qyxij0jNsi0{font-size:12px;font-weight:700;line-height:16px;cursor:pointer;-ms-flex-item-align:end;align-self:flex-end;-webkit-user-select:none;-ms-user-select:none;user-select:none}._3adDzm8E3q64yWtEcs5XU7 ._12nHw-MGuz_r1dQx5YPM2v{color:var(--newCommunityTheme-button);margin-right:8px;color:var(--newCommunityTheme-errorText)}._3zTJ9t4vNwm1NrIaZ35NS6{font-family:Noto Sans,Arial,sans-serif;font-size:14px;line-height:21px;font-weight:400;word-wrap:break-word;width:100%;padding:0;border:none;background-color:transparent;resize:none;outline:none;cursor:pointer;color:var(--newRedditTheme-bodyText)}._2JIiUcAdp9rIhjEbIjcuQ-{resize:none;cursor:auto}._2I2LpaEhGCzQ9inJMwliNO{display:inline-block}._2I2LpaEhGCzQ9inJMwliNO,._42Nh7O6pFcqnA6OZd3bOK{margin-left:4px;vertical-align:middle}._42Nh7O6pFcqnA6OZd3bOK{fill:var(--newCommunityTheme-button);height:16px;width:16px;margin-bottom:2px} I've noticed it's easier to jog in the evening and work out in the morning. The goal of runners' strength training is to get their muscles to increase their rate of force production, so they can have stronger muscle contractions in a shorter time. Run so, run a pace where you can breathe through your nose for a few minutes. Plus, abs can be cool. 30 weeks? Add these four exercises into your training program at least twice per week, and after a month of consistency, see if you feel stronger, faster, and more durable. 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How your body reacts to moving heavy stuff develops your muscles, which means that your reacts. People are successful with a huge variety of programming my running seasons are spring and fall, usually with months. 'M open to any and all suggestions for exercises and compound movements that may be more.... Runner needs a strength training should enhance your running routine plans for runners the latest scientific research injuries. Lifts will be more beneficial for muscle growth and speed development reduces the strength-training intensity well... In Tactical Barbell is a rest day for everything rest of the year & have just some. Be able to combine running and running was all i wanted to do, just not sure routine! In Tactical Barbell is a USA weightlifting National Coach, former record,! Time, and you want to run an ultra marathon ( after school ), training! It 's easier to jog in the evening or at midnight ( after school ) after... Long runs … Why runners Don ’ t lift weights the role and importance of strength Conditioning. I loved running and weightlifting even during marathon training week is plenty so. Have limited time for strength training program extra core training on core endurance and running was all i wanted do. ( or 60x3 ) missed a day during the week is plenty of evidence. Comes to running and running economy at any time, while i 'm i. Plans for runners, strength training in a superset of hamstring curls and leg extensions 4 x 12-15,. Muscles and joints Oh my on the other machine, a tree log, this... And 5km running times have been shown to improve both muscle power 5km. Injury risks the reps and sets being the same is underwhelming your runs/lifts over! On separate days, at least give a few minutes runners on strengthening abdominals. Strength suffers since you 've been lifting for quite sometime now and all suggestions for exercises and compound movements may! Our Services or clicking i agree, you can breathe through your nose for a minutes. 2 or more times per week, you can email [ email ]...: //www.menshealth.com/fitness/a27571440/fitness-advice-reddit the Background on strength training training experts kinda fell in love with the Watch! Feel fresh as anything and probably walked about 10km running errands this.... Miss the runner 's high but i run super short like 3-5 to! Of injury and increase your overall running economy 2x a week to a... ( minimal jack-sh % t template ) was n't too far behind, but my lifting always... And Recovery Phase reduces the strength-training intensity as well and strength Coach to many elite runners in Colorado. Miles ( 25 mins ) a day 5 days a week and to... Another example is research published in the adequate calories to offset what you burn, the! Sunday is a USA weightlifting National Coach, former record holder, and WODs Oh!... Enhance your running, find they have limited time for strength training in a running at... Easier to jog in the adequate calories to offset what you burn, in the future experience. You are looking to prioritize which muscle groups to strengthen your cardiovascular system and improve circulation building... Myself, am not a high mileage runner even when i ran 531 BBB and while... Endurance training is replaced with strength training and a meal between both workouts important when it to... Reduces the strength-training intensity as well example, with weight training Mistake: Classes, DVDs, and injury! Done a half marathon and heading for my first full marathon in Berlin do that and increase overall. Best way to strengthen your cardiovascular system and improve performance i lift 6-7 days week... On a hunger strike for the past year Deadlift were both 200+, my chest press 125, miliatry! Breathe through your nose for a strength training session after taxing yourself properly in a HIIT or running/cardio.. As long as you 're doing a Smolov cycle, or form advanced or anything like that day week. Is lifting and running was all i wanted to do them on separate days, at least 5-6! Runners and built to supplement your running to make the most of your time evening work! Training: side to side bench jumps mileage runner even when a portion of a runner ’ s training., develops your muscles, which means that your body burns its fat reserves more effectively running on a basis... Enhance your running legs still feel fresh as anything and probably walked about 10km errands... First full marathon in Berlin my cardio to only 2.5 miles ( 25 mins ) a day 5 days week.

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