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Це залежить від того, що ви робите прямо зараз. Якщо ви не використовуєте, що зараз, то так, починаю запускати 3.2 км, 2 рази в день дозволить знизити ризик виникнення травми, зокрема, надмірне травми (наприклад, переломи, синдром iliotibial група, тендиніт Ахіллового сухожилля, наприклад).

Однак, можна побудувати до цього благополучно обсяг навантаження. Є правило бігуна, який говорить, що не збільшують ваш щотижневий пробіг більш ніж на 10% в тиждень. Силова тренування, яка навантажує все тіло (штангою присідання і станова тяга) може збільшити щільність кісткової тканини і знизити ризик стресового перелому, якщо щось вас турбує, але 10% правило повинно бути достатньо, щоб уникнути цього.

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