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About RoseGale

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  1. RoseGale

    Rest days

    I do recommend rest days because running is a high impact exercise. If you want to continue increasing your stamina without the added strain on your joints I would recommend active rest like walking and hiking, or other cardio machines like stair climber or elliptical. Enjoy the summer with some sports and outdoor games, or increase your agility by moving your body in a way other than the typical forward/backward motion. Staying active is key, don't be afraid to get creative!
  2. The app shows 3 days a week. You could do more, or you could do something else on the other days in between should you choose to do so. Not everyone's body is conditioned to do more so 3 is probably the safest estimate to market.
  3. I would recommend repeating day 1 until you can complete it fully otherwise the rest of the days will also be incomplete
  4. Concern about the pressure on your joints is valid. There is no shame in walking as opposed to running. Listen to your body, test your limits, but don't shame yourself for getting tired! Recovery is just as important, IF NOT MORE important, than the exercise. You can't continue each day if you get injured, so go easy on yourself. Push later, but only because you feel empowered to do so - avoid doing it out of guilt, jealousy, or spite. Your body is your greatest asset, take care of it and it will take care of you. No need to "punish" it every day. Long term results will come from fee
  5. I personally LOVE running and my cardio regimen is 5 days per week. However, running is a high impact exercise and ample rest is definitely necessary to avoid injury in the long run. Depending on previous experience, you COULD do these more frequently than 3 days per week but, if you don't already know what you're capable of, then chances are you shouldn't be pushing yourself (or your KNEES) that hard. At least not in the beginning. Try doing lower impact exercises on days in between - elliptical, stair master, walking, etc - and you'll learn from pushing your limits with time, without th
  6. RoseGale


    I love performing the runs both inside and on a treadmill! Treadmills make it pretty easy to change the intensity for each interval. I like to do a 2.5-3.5 walking pace and a 6.0-7.0 running pace and choose the intensity based on my energy levels and the running length each day. Switching it up from time to time is a great way to keep yourself engaged and motivated each day, so I would recommend trying both to find your flow
  7. In this instance the "couch" is a generalized term to reference anyone that may be leading a sedentary (not active) lifestyle to begin with. It's difficult to define what this means to different people because of the wide variety of individuals who use the app, so don't be discouraged! There are many variables to consider like age, weight, experience, and lifestyle (what you do for work). I, myself, walked exclusively for about a year before I attempted to dive into a 5k protocol. Even then, my body was greatly limited in the beginning in terms of stamina and mobility (and I'm still in my 20's
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