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How Running for 3 Days in a Week can Change your Fitness Levels and Lifestyle.
For a beginner 15 Minutes of Run/Jog Followed by some stretching exercises shall be the norm for at least two months until the person gains endurance to increase the distance and timing further. Remember Running is a Long Term Process , it cannot be hastened to give immediate results which will only lead to injuries. For injury free running its better to increase mileage gradually as you gain endurance.