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I can't give advice about how long, but i cant tell you what i do
I bought and installed this wonderful app called YogaStudio. Half an hour yoga after run and voila!
Streches all the muscels and opens up hip muscels. Not a run without yoga afterwards for me

Hi Matt, i have sett my Get Runnig app to pause audiobook(and music), that i'm listening to while running, when Claire speaks. But it doesn't work. I can hear audiobook playing in the background while Claire is talking. And the same problem with music as well. I have graduated several months ago, bu...

My newest running companion is Ellie Goulding. What a voice! What an energy!
Time and kilometers just fly by with Ellie

I think every one of us was scared to death . Think about week 1; how hard it was and now you can run several minutes without walking. We laugh of that 1 minute, now You can do it!

Name: Aija
Location:Norway
Graduation date:30 may 2013

For me it's Annie Lennox and P!nk.
Just picture a slightly overweight woman in her 40's, running i norwegian woods and bellowing P!nk