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First, make sure your longer runs are slow, within your aerobic target heart rate, and encompass 70–80% of your weekly miles (so your long runs should be close to 70–80% of the total miles you run in a week). The other 20–30% should consist of a variety of intense interval runs and include hill work. RELATED: Are You Fit Enough to Win A Spartan Race? Test Yourself Experts say spending as little as five minutes in cold water a day can reap benefits like a revved up metabolism, better mood, improved immunity, and healthier hair. It also builds the mental toughness

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It is broken down by the enzyme lactase in the gastrointestinal tract and absorbed, but some people lose the ability to digest lactose. This lactose malabsorption can cause symptoms such as abdominal pain and bloating. Nearly three out of four people in Asia are deficient in the enzyme lactase and up to 40% of people in the Middle East and Africa are lactase deficient (Misselwitz B, Pohl D, Fruhauf H, et al. Lactose malabsorption and intolerance: pathogenesis, diagnosis and treatment. United European Gastroenterology Journal 2013.). Fonterra

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