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I did a similiar course with weights and resistance bands. Kicked my ***. The instructor was a killer. I went with 10 pounds to start and switched to 12 later. They feel like 100 by the end of the class. Abs are the worst.
I've always found that nothing replaces running. I hate it, but I love the results. Good shoes are imperative to prevent shin splints. Stop using them (for runs) after 250 miles or one year, even if they don't look worn out. Once the heel padding starts to go, they're no good.
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