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  FORUM:   Nutrition, training, gear and everything else
TOPIC:   rules of success: start slow . . . build gradually 


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RUN4FOOD
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2/16/13 1:44 P

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I like your word 'Gradualism'.
That should be my middle name.
I have the rest of my life to improve and it will likely take me that long to accomplish it.

Gary


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BROOKLYN_BORN
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2/16/13 1:30 P

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I am a great believer in gradualism, both in weight loss and in building fitness.
When I started running 25 years ago my first run/walk was 30 seconds run/4:30 walk. After a week of that I added 15 seconds to the run and reduced the walk accordingly. It took 6 months to run my first 5K (30:51) As they say, you never forget your first "time".

I better you never met anyone more gradual than me. Fortunately, I'm very patient.

The race is not always to the swift, but to those who keep on running.


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PDQ1203
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2/16/13 10:01 A

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rules of success*

2. Start slow . . . build gradually
Coaches say the best way to avoid injury is to follow the 10-percent rule: Increase your weekly mileage and the length of your long run by no more than 10 percent each week. Your muscles and joints need time to adapt to the workload.
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*Amby Burfoot (from Runnerís World) suggests following these bedrock principles to achieve your goals



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