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Simply keep at it and make sure you aren't eating more in response to your exercise routine. Most likely though the muscles in your thighs have to get used to being used and will build up to a certain point. You're also unlikely to see much weight loss at this point. The good news is once you do lose weight, you'll have great thighs. Alternately, since you ...


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Well, it really depends on the reason why you are training. If that's "being fit and lean and healthy" as it seems (since you don't specify any special purpose) then your routine is pretty good. I would only add some exercises for core and legs strength (running trains your endurance, not your strength) and it would be pretty complete.


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You are not going to do any 'damage' to your body or cause your muscles to breakdown. I might do the 'ups' before you run and then walk home afterwards.


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What you’ve described is not an average training routine in my opinion. You’ve got a pretty heavy workload if you consider holding a job as well. You make no mention of the amount of weight, sets, or reps that you perform, so, I’ll assume from your description of not trying to build muscle, that those numbers are sufficiently low. Effectively, you’re ...


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Among elite runners, the mileage loads and base training doesn't differ that much between the 5K, 10K, and half marathon distances (q.v. Marty Liquori's Real Running). That being said, in the case of a beginner runner I would use the following rule of thumb. If you cannot comfortably complete the distance at tempo pace, then you probably should not attempt ...


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I find it hard to define a regimented schedule that you can follow for that span of time. The main advice you can follow for any distance is that you have to listen to your body as you go. Good nutrition and hydration must also be maintained. And at each level you also want to keep your training interesting so that you stick with it. 5k 12 weeks gives you ...


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Target heart rate is overrated. I prefer rate of perceived exertion. If 10 is running for your life, you want to work in the 8 to 9 range for 10-30 seconds followed by 20-40 of rest and repeat for 7 to 12 intervals. To answer your question, I would try and keep your heart rate in the 85%-90% range during the 'work' segments. That will deliver the best ...


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The best advice I can give you for strength, joint integrity and injury prevention is very simple. #1 Train in different rep ranges. One day work in the 1-6 range, next day 6-10 and the next 10-15. Get strong in every rep range. This will ensure that your joints don't get beat up and it will improve your ability to recover from session to session. #2. Take ...


1

This 2010 study might shed a bit of light on your question. It's looking at damage (and then the re-strengthening) of tendons. Microtrauma can occur when the patellar tendon is subjected to extreme forces such as rapid acceleration -deceleration, jumping, and landing. The posterior proximal patellar tendon is subjected to greater tensile tendinous ...


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This is a common and a good question. But, it is not an easy question. This is because there are several factors that influence what the "target" heart rate (HR) should be. These factors include: Goal (e.g. lose weight, race a sprint triathlon, race a half ironman). Activity (e.g. biking or running). Time (i.e. as you gain fitness, your heart rate zones ...


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If it is just one day a week then increasing your protein the following day will leave some extra protein for yesterday underfed muscle to be replenished and repaired efficiently. It is nothing grot worry about as far as you are hitting your weekly goal your body has a way if evenly distributing protein accordingly. The beauty of our body is the mechanics ...



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