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@area32.oficial: 🔥¿PISTOLA SÍ, BANDERA NO? PETRO CRITICA A ABELARDO Y LA MEMORIA POLÍTICA LE PASÓ FACTURA 23 DE SEPTIEMBRE DE 2026 #AREA32 #LaPullaDelDía #GustavoPetro #AbelardoDeLaEspriella #PolíticaColombiana
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What you do BEFORE and AFTER your run matters 👀🏃♀️ A good run doesn’t start when you hit “start” on your watch — and it doesn’t end when you hit “save.” Here’s a simple routine to help you feel ready before your run and support recovery afterwards 💪 BEFORE YOUR RUN ⚡️ Think dynamic, not static. → 5–10 min easy movement → Add a few running drills → Focus on hips, hamstrings and ankles Gradually increase your heart rate, move your joints through range and prepare your body for what’s coming 🔥 AFTER YOUR RUN 🧘♀️ Now the focus shifts to recovery. → Walk or jog easy for a few minutes after harder runs → Rehydrate → Refuel with carbs + protein → Gentle mobility or stretching if it feels good Training creates the stimulus. Recovery is where you adapt 💪 📌 Save this for your next run! #runningtips #warmup #mobility #runner
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