Hi Ben. Question regarding running as a cardio regimen for general health and purely for pleasure. I saw a post where you talked about running and how you approach it in a more liberal and less structured way than your weight training. I was thinking of doing something along those lines, although I prefer having some sort of structure to give me a modicum of objectivity in the amount of stimulation I'm doing. I'd love to hear in more detail how you approach running, how you got started, and how you would advise someone to start, how you combine it with weight training to avoid interference, and if you have any books you'd recommend for more knowledge on the subject.

@Ben Yanes Thanks for the reply Ben, I was thinking a bit too much without starting and acting and regulating myself with the feedback from my body, your reply gave me a reassuring push to start with more serenity

@Alexander Chaney for the rectus yes for the short head no because It only cross the knee joint

@Ben Yanes No, no problem. I was using the version with the anchored feet but I had ended up using too much weight and it was an inconvenience.

If the goal of this exercise is the hamstrings, I would try not to advance the knee but keep it static. If the goal is the glutes, it's perfect and I would try to go lower if it doesn't compromise the position of the spine.

@Baris Tosun @Ben Yanes Thanks to both of you for the advice. Honestly, I don't feel like relaxing in the final part. I keep trying to extend my knee. As for the strategy of raising my heels, it's super effective for me and doesn't cause any problems in terms of stability or discomfort in my ankle or feet. Perhaps because I'm too weak to use a load that causes problems. Hahaha.