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Low-intensity aerobic running (even if it feels “junk”) still builds mitochondrial density, capillaries, and efficiency. It’s rarely useless. • What can become junk is poorly placed mileage: • Doing too many moderate runs between hard workouts → leads to accumulated fatigue and flat performance. • Running extra miles without recovery → raises injury risk without boosting adaptation. • For beginners: no mileage is junk—nearly all running builds aerobic base. • For advanced runners: “junk” happens
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