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Amanda Knox dropped 200lbs, then ran five marathons in the past two years. Follow her story and tips on pg10

CONTENTS

One More Mile:

10.) running your best, mara- thoner’s tips 12.) The races you have to run 16.) Fueling, healthy meals to cook

20.) Preventing and healing

past injuries

Liberate your running experience.

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The feeling of accomplishment hit her like a brick wall the moment that her feet crossed the finish line. She had just completed her first marathon, when only several months ago she could hardly run a mile..

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Yet, with the help of her supportive husband, Anthony Knox, they ditched the cake for salads and started moving.

“Running alone is lonely. You’re also more likely to slack off if you don’t have people around.

You can make a group with friends After 1 1/2 years, or family, or join a Knox has dropped pre-existing group.

200 lbs and has Check Facebook and completed five mar- your local newspaathons with ten sim- per for group inforple tips: mation. With groups comes support, tips, 1.) Start Off Slow. and new friends.”

“Many people push themselves too far 3.) Cross Train. during the first week “Despite what many and up injured and believe, running discouraged.” Knox isn’t just your legs. says, “If something It’s a full body workWhen the doctors told hurts, don’t try out; your arms and 37-year-old Amanto run it off. Take hips influence every da Knox that she was breaks when you step, your core cendiagnosed with Type- need them. It’ll make ter controls every2 Diabetes, she knew your running expe- thing. It’s important something had to riences feel more fun to train these too, change. Standing at and less like a pun- plus,w it’s good to 5’5” and 330lbs, the ishment or chore.” take breaks to keep idea of being fit and running from behealthy almost seemed 2.)

Run In A Group. coming boring.” impossible.

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Amanda Knox, Center, finishing the Seattle Rock ‘n’ Roll Marathon and her fifth marathon

5.) Hill Runs.

4.) Train Faster.

“Short, fast, interval sessions will make you faster,” Knox explains, “They shouldn’t last longer than 90 seconds each, and have a resting period of three times the length of the drill.

If you find youself slowing down at the end of each sprint, shorten the drill. It’s quality over quantity when it comes to running.”

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Amanda and Anthony Knox completeing Amanda’s fourth marathon together

“Running hills hurts like hells, but the payoff is worth it.

They’re great for building muscle, increasing heart rate, and helps increase speed.” Knox reccomends finding a steep hill, run up it for 30-45 seconds, walk down, and repeat for at least six intervels.”

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