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Easy 12K
Day 008 - Weight-lifting guidelines
Cross-train + weights 
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CROSS-TRAIN FOR 30 MINUTES, THEN LIFT WEIGHTS: Include both upper- and lower-body exercises in your weight-lifting. Lift for strength, not endurance -- that is, do fewer repetitions (reps) of each exercise with more weight, not vice versa. Specifically, do 8-10 repetitions ("reps") of each exercise. The weight you use should be heavy enough that after 8-10 reps, you can no longer maintain correct form. if you're new to weight-lifting, we strongly recommend that you work with a qualified personal trainer or your gym staff for your first few sessions to make sure your form and technique are correct. Having strong legs (quadriceps and hamstrings) helps stabilize your knees. This helps prevent patella tendonitis, known as "runner's knee."
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