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Runners should change shoes at least every 3-4 months.
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Goal setting is important. Write your goals down and put them where you see them to help keep you on track.
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Running is often believed to be purely about endurance, or aerobic fitness, but muscular strength also plays a major role. Strength exercises are important to create good running form, avoid injury, and become a more balanced runner.
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Achieve higher speeds and mileage by building leg strength. Consider that when you run, two-to-three times your body weight is borne by one leg at a time