Whether you are only beginning to run or have already made a practice of it, design a training schedule based on your current abilities. Forget “no pain, no gain.” Resist the urge to push yourself too hard too fast. Keep your runs sensible and achievable, especially in the beginning. Running is a high-impact exercise with a risk of injury, especially for beginners. The tortoise-wins-the-race mindset will decrease your chance of injuring yourself while gradually increasing your endurance. If you have little or no miles under your belt, alternate between running and walking in the beginning. Jog for one minute, then walk for four. Repeat three more times for a total workout of 20 minutes. As the one-minute jogging intervals become easier from one workout to the next, double them to two minutes each and decrease the walking intervals to three. Continue to increase the jogging and decrease the walking over time until you are comfortably running for a total 20-minute stretch. Keep it slow enough for you to be able to jog and talk with someone else at the same time without becoming seriously winded. Worry about developing speed later. For now, allow your body to adjust to the rigors of running without taxing it too much. Concentrate more on perfecting your form so it becomes more natural and less of a “pose” that you have to actively think about maintaining. Whether you plan your runs according to distances or set amounts of time, increase the amount you run in one session bit by bit. Be sure to make the changes gradually.  For instance, once you are able to run 20 minutes at a consistent, easy pace, add another five minutes to your runs. Then, once 25 minutes becomes perfectly manageable, add another five to make it a half-hour run. Once you are consistently able to jog comfortably for a certain length of time or distance (let’s say for 30 minutes straight), designate this length as your normal or “easy” run. In a given week, alternate between easy runs and longer ones. Again, increase your mileage gradually. On your first longer run, jog at your normal pace for 40 minutes, or even just 35. As this extra mileage becomes manageable, increase it by another five or ten minutes. However many days per week you are able to commit to running, always be sure to go out on more easy runs than longer ones each week. As you grow more accustomed to jogging for longer stretches than your easy run, pick a certain distance or amount of time as your medium run. Include at least one medium run in your weekly training, as well as one longer run. On your medium run, stick to the designated distance or time, while continuing to add mileage incrementally to your “long” run.  Let’s say you run five days a week. Your easy run is 30 minutes and your medium run is 40 minutes. On Day 1, jog for 30. On Day 2, jog for 40. On Day 3, jog for 30. Then, on Day 4, jog for 45 or 50 minutes. After that, finish your week with another easy 30-minute run. In general, the more mileage you run, the more damage your body incurs due to the constant impact with the ground. Once you establish your easy and medium runs, stick to those limits, whether you define them by distance or time. Focus on improving your performance within those limits rather than continue to endlessly expand them over time.  Continue to add mileage a little at a time to your long runs if desired, but never do more than one long run per week. Give your body the chance to recuperate.
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One-sentence summary -- Train within your limits. Run and walk in intervals. Stick to an easy pace. Increase your mileage. Establish “normal” runs versus longer runs. Select a “medium” run. Keep your easy and medium runs fixed.


The side kick is a great way to burn calories and work up a little sweat and it can be fun too! This is a great kick to add to your kickboxing exercise routine. You can use a punching bag, a partner holding a pad or just shadow kick without anything at all. Your legs should be slightly spread at a bit more than shoulders width with one leg in front and the other in back. Your kicking leg will be in front. Keep your fists up in front of your face.  You should practice this with both legs so try it in both directions. After practicing with one leg, switch your stance and practice with the other leg also. Your hands should be in front of your chin and mouth to protect your face. You should be sideways to your target. This bent knee creates the power for your shot so bring it up as high as possible. Straighten your knee directly forward into contact. You should make contact with the blade, or outside edge, of your foot because it will be stronger and safer for your kick.  Make sure you are extending straight forward into contact. This means you will have to be turning your body and hips simultaneously. Think of the kick as a stomping motion to give you extra power and strength. Do not lock out your knee, or extend it completely, or else you could hurt yourself. You will want to maintain a slight bend even when making contact. You must rotate your non-kicking foot at the same time to create extra power and strength in your kick. It should end up facing almost completely backwards when you make contact with your target.  The non-kicking foot should rotate about 180 degrees so that it faces backwards when you make contact. This rotation is very important so make sure it is moving correctly during your kick. It will feel like you are giving your back to the target because you are rotating your hips into the kick. Bend your knee again after contact to bring your knee back to your chest. Bring your foot down to the ground directly in front of you.  Your non-kicking foot will have to rotate back to its original position when landing. You can shuffle back after your foot is on the ground to bring you away from your opponent.
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One-sentence summary -- Use the kickboxing side kick for aerobic workouts in kickboxing. Get in your boxing stance. Bring your front knee up to your chest. Straighten your knee. Rotate your non-kicking foot. Bend your knee and land forwards.


Raise your right foot completely off of the floor. Step directly to the side, dipping your right shoulder 6–12 inches (15–30 cm) as your foot lands.If your partner is facing you, they’ll start with their left foot.
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One-sentence summary -- Lift your right foot and step 1–2 feet (0.30–0.61 m) to your right on the 1 count.


You can use water straight from the tap. Do not use warm or hot water, as it could damage the fabric. Put gloves on before mixing the water and detergent with your hands. The water should be slightly soapy. You can use detergents like Persil Handwash, Woolite Delicates Care, or Tide Free and Gentle. Gently agitate the panties by pushing them down to the bottom of the basin then letting them float back up. Repeat 3-4 times to get the panties clean. Do not scrub the panties or you may damage the fabric. Get all of the soap out of the panties. When you are done, the water should run clear from the pair of Thinx. When you are done washing each pair, squeeze out the water over the sink or basin. Be gentle as you squeeze. Do not twist or stretch the fabric. Get as much water out as you can. Use a drying rack or clothesline. By the morning, they should be completely dry. You can then fold them and put them away until your next period. Do not put Thinx in a dryer.
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One-sentence summary --
Fill a sink or washing basin with cool or lukewarm water. Mix a cap of detergent formulated for lingerie or delicates. Submerge the Thinx into the water. Rinse out the panties with cold water from the tap. Wring out excess water. Hang each pair to dry overnight.