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Swix Nordic Cap
The Swix Nordic Cap is the perfect workout hat. When you don't need heavy hat or you'll be working up a sweat, let your noggin breathe in the Nordic Cap. Made of the same materials used in Swix's racing suits and high-performance gear, the Nordic tops off your workout duds. The fleece liner keeps your ears warm and wicks away moisture.
On Sale
$22.95 $17.95 
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Training Tips
You can increase your maximum oxygen consumption by approximately 15% when you work out three times a week for at least 30 minutes at 70% of your maximum heart rate.
Low weight, high rep circuit training combines the best of both worlds: aerobic and anaerobic training. Keeping the rest time in between high repeats low excercises like bench press, leg presses, inclined sit-ups, and upright rows is the key to maximum benefits.
As a long distance runner, a gradual increase in distance each week will allow you to build a solid areobic base. Distance increase should be no more than 10% of the previous week's distance.
When buying a new pair of running shoes, bring your old ones with you. You will get a better fit if you know if you supinate or pronate.
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