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1. Run because you can...Not because you have to!

2. Relax your upper body

3. No vertical displacement: Imagine you are running with a ceiling right above your head, don’t hit that ceiling! When running, we want all of our energy going forwards and not lost to vertical movement.

4. Don't Give Up!

5. Increase your turn-over: Count how many times your feet hit the ground in 1 minute. Shoot for 180 steps per minute.  

Sally McRae on Intagram @yellowrunner 

Candice Burt on Instagram @runcandicerun

Katie Arnold on Instagram @katiearnold

Danelle Prewett on Instagram @wildandwhole

Justin "Magic" Gallegos- on Instagram @zoommagic

A Trail Runners Guide to Mountain Lion Encounters by Liza Howard 

https://www.irunfar.com/2019/05/a-trail-runners-guide-to-mountain-lion-encounters.html

The Real Pheidippides Story by Dean Karnzes

https://www.runnersworld.com/runners-stories/a20836761/the-real-pheidippides-story/

3-4 sets each

25 sit ups

25 reverse crunches

20 V-ups

1 minute plank

1 minute L side plank

1 minute R side plank

Burpees

1 minute straight of burpees

1 minute recovery 

repeat for 15 minutes

*count your total number of burpees each time for fitness reference

-Prep your meals to reduce the chances of making poor and unhealthy choices

-Eat clean and avoid eating out of boxes when possible

-Keep it 80/20...80% healthy choices and 20% fun foods

-10 push ups 8x/daily for 5 days a week

-30sec-1min plank 8x/daily for 5 days a week

This doesn't have to be done consecutively, each set just needs to be done within 24hrs for 30 days