If you find you have a sprain in your muscles, you must ice that area. It will help minimize the redness and swelling. Once you've done that, elevate the area to encourage proper circulation. You do not want to put ice directly on your skin; instead, you want to cover it with a towel.
When trying to get yourself in good running shape, follow the way a Kenyan trains. The Kenyan method is to go slow for the first third of a long run. Then, once you've been running for a while, slowly crank up
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