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Rest is important for every type of exercise. If you truly mean daily, back off a bit and take 1 to 2 rest days per week. Running like that "everyday" can lead to stress injuries. That is what I would worry about most. Definitely, fuel your body enough to avoid getting weak or dizzy during your runs. Add speed training (i.e. sprints) 1 to 2 times per week to ...


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For your running efficiency, do some reading on prose running and how to control your breathing. With practice, active and resting heart rates will go down sooner rather than later. A doctor would probably best be able to answer whether or not your heart rate is too high. If this is the case, start with shorter distances and work your way up. I was in a ...


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You should definitely consider seeing your doctor as numbness is usually indicative of some other problem. As others have suggested, it may be as simple as changing your running shoes. Or, as even others have noted, lace-tying may be the cause. But, there’s another cause you may want to consider. Nerve compression. The compression may be caused ...


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Start by turning on the machine and pressing “Start.” Adjust the speed to the lowest setting. Let the belt rotate a few times. If the running belt starts to shift toward one side, loosen the rear roller bolt on the opposite side ¼ turn clockwise. For example, if the running belt begins to shift to the left, loosen (turn counter clockwise) the right roller ...


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Your foot very likely could have changed shaped a bit, and your shoes certainly will. Having two pairs of running shoes is always nice from an injury prevention standpoint in that different shoes tend to stress you in different ways and change your angles ever so slightly, so it's a good investment. In order I would try: A new pair of shoes, especially ...


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You should look at what stretching accomplishes for you, to see whether your walk home will address it. Some notes from a Mayo Clinic article: Studies about the benefits of stretching have had mixed results. Some show that stretching helps. Other studies show that stretching before or after exercise has little if any benefit and doesn't reduce muscle ...


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As noted by JohnP, there's not a lot of direct side effects at first, the effect being the result of your body routing energy to essential systems at the cost of others, but the effect is much like being drunk in that you lose coordination, reaction speed, and common sense. In much the same way that drinking alcohol sharply increases your risk of trauma, ...


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Basically, your body will start shutting down external systems (muscle control, digestion, etc) to preserve glucose to keep the brain ticking over. For a good example of this, look at the video of Gabriela Andersen-Scheiss (Then Gabriela Andersen) at the Olympic marathon in 1984. You can see that over the last lap, she has little control and keeps wandering ...


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Warming up, sleep, stretching (do it after, not before!), hydration, and proper shoes/surface are more important and would be the main factors in her getting hurt or physically "stressed". At her age though, she shouldn't need to train for endurance. Better to practice actual skills like juggling a ball, passing/receiving with a wall or partner, or skills to ...


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To date there is no evidence that marathon participation is harmful for children. A Scandinavian researcher, Bengt Saltin, found in a 1995 study that active Kenyan school children covered on average 8–12K [~5-8 miles] a day. That's a weekly total of 35–50 miles. William Roberts, M.D., medical advisor for the Twin Cities Marathon, has conducted ...


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you could try caffeine pills, I know for a fact they do the exact same thing as caffeine in coffee caffeine does dehydrate your body though, this may also have something to do with it as it pulls water from your digestive tract


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Increased cortisol (stress hormone). Elevated heart rate throughout the day. Decreased immune system functioning makes you more susceptible to injury and illness. Decreased metabolic rate. To get into a truly 'overtrained' state is quite hard to do. Make sure you are getting adequate calories and adequate rest if you are going to train that hard long term. ...


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Both types of training are important for maximum running performance. For running-specific advice, you might want to start with the Jack Daniels method. This includes periodization and "training zones," including both longer "tempo" efforts and shorter, faster "interval" efforts. (From Runners' World) Run about 12% of your weekly mileage at your ...


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To get better, you need to put a training load on your system. As you get more fit, this becomes harder to do. After a certain point, an 80% effort will not put enough stress on your system, and you will stop improving. To keep improving, you need short efforts at higher exertion. In other word, intervals. There are tons of resources out there that can ...


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I’ll preface this by saying that I am not a runner. However, like you, I am an endurance athlete who competes as a rower. I race two different distances: 1000 meters (sprint, or, side by side) and 5000 meters (“head race”). My goals are the same – improve speed over a specified distance thus finishing quicker. And, like you, I utilize heart rate ...


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All of your proposed plans sound fine. The only reason to separate your lifting from cardio work would be if you gained access to heavier weights. If you were lifting close to bodyweight then splitting the running and lifting into separate workouts would help you focus on each one better. As is, combine or don't combine them according to your whim.


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At the level you're talking about, you can do all of it in one day. There's a related answer that discusses how to breakup weight training and running once the two start to interfere with each other. Primarily running and lifting tend to collide with lower body lifts. Also, you may want to consider doing a real strength training program such as Stronglifts ...


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It's pretty subjective, as it's going to be according to your own healing rate. However, the reason that they have not really caused any pain before, is that while they are turning black and falling off, they are still acting as a protective cover for the nail bed (Much like a scab for a scrape/cut). In this case, I am assuming that for health reasons, they ...


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If someone is about to put a muscle group through a very strenuous exercise, stretching or warming up that muscle group beforehand can help prevent injuries. If someone has already put a muscle group through a strenuous exercise, stretching that muscle group afterwards will help dissipate any lactic acid buildup from the exercises. Running, from what I ...


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As with all health questions, the answer is to see a doctor. Dizziness could indicate that an insufficient amount of oxygen is reaching your brain. Causes of that can be as benign as being very winded or as serious as a heart problem. A physical examination by a doctor is the only way to know the cause is benign.


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Maybe your blood sugar was a bit off before you started. Try having a small snack an hour before you run and make sure you are sufficiently hydrated beforehand. I doubt it is anything serious, but if it persists, talk to your doctor.


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It is not true. It is not necessary to stretch your arms after a run. Out of all the physical interventions we utilize today, stretching has the least amount of evidence behind it. This is secondary not only to our poor understanding of the mechanism through which a muscle may or may not be lengthened, but also our generally poor in vitro measurement ...


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I think it's hit or miss and mostly related to the manufacturers. I've had great luck with some brands (like New Balance), and then the next model would seriously disappoint me. Even in the same model, small manufacturing chances can happen over each year (like the Brooks Cascadia series). Ironically enough I've had better longevity from minimalist shoes ...


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It depends largely on your goals. Some people desire muscles that are elongated (for lack of a better word) as opposed to bulky. To accomplish this, stretching is a very central tool. When jogging, certain parts of the exterior musculature are engaged, such as biceps to bend your arm at the elbow, and shoulders to move your elbows back and forth. During the ...



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