{
  "version": 3,
  "sources": ["ssg:https://framerusercontent.com/modules/yoc3t3sWF8moiJvE4qDV/2mmlnVQDWBhTQFwdycP2/IjuiORsAD.js"],
  "sourcesContent": ["import { jsx as _jsx, jsxs as _jsxs } from \"react/jsx-runtime\";\nimport { addPropertyControls, ControlType } from \"framer\";\nimport * as React from \"react\"; /**\n                                * @framerRecordIdKey id\n                                * @framerSlug CO1h2biDO\n                                * @framerData\n                                */\nconst data = [{\n  CO1h2biDO: \"interval\",\n  id: \"wg4eqdICO\",\n  j2lA8RP9u: \"mark\",\n  O2wL4gFPw: /*#__PURE__*/_jsx(React.Fragment, {\n    children: /*#__PURE__*/_jsx(\"p\", {\n      children: \"As a runner, you may be familiar with the concept of interval training. Interval training involves alternating periods of high-intensity exercise with periods of rest or low-intensity exercise. This type of training can be particularly beneficial for runners looking to improve their speed, endurance, and overall fitness level. In this blog post, we\u2019ll explore the benefits of interval training for runners and provide tips on how to incorporate it into your training regimen.\"\n    })\n  }),\n  XY7FwSDeT: /*#__PURE__*/_jsxs(React.Fragment, {\n    children: [/*#__PURE__*/_jsx(\"h2\", {\n      children: \"Improves Speed\"\n    }), /*#__PURE__*/_jsx(\"p\", {\n      children: \"Interval training is one of the most effective ways to improve your running speed. By pushing yourself to run at a high intensity for short bursts of time, you can increase your overall speed and endurance. This type of training can also help you become more efficient in your running technique, which can further improve your speed.\"\n    }), /*#__PURE__*/_jsx(\"h2\", {\n      children: \"Boosts Endurance\"\n    }), /*#__PURE__*/_jsx(\"p\", {\n      children: \"Interval training can also help you build endurance. By pushing yourself to run at a high intensity for short periods of time, you are training your body to work harder for longer periods of time. This can help you run longer distances without feeling fatigued or out of breath.\"\n    }), /*#__PURE__*/_jsx(\"h2\", {\n      children: \"Burns More Calories\"\n    }), /*#__PURE__*/_jsx(\"p\", {\n      children: \"Interval training is a great way to burn more calories during your workout. By alternating between high-intensity exercise and periods of rest or low-intensity exercise, you are keeping your body guessing and forcing it to work harder. This can lead to a greater calorie burn than steady-state cardio exercise.\"\n    }), /*#__PURE__*/_jsx(\"h2\", {\n      children: \"Prevents Boredom\"\n    }), /*#__PURE__*/_jsx(\"p\", {\n      children: \"One of the biggest advantages of interval training is that it can help prevent boredom during your workouts. Running at a steady pace for long periods of time can become monotonous and tedious. By incorporating intervals into your workout, you can add variety and challenge to your routine.\"\n    }), /*#__PURE__*/_jsx(\"p\", {\n      children: \"Tips for Incorporating Interval Training into Your Running Routine:\"\n    }), /*#__PURE__*/_jsxs(\"ol\", {\n      children: [/*#__PURE__*/_jsx(\"li\", {\n        \"data-preset-tag\": \"p\",\n        children: /*#__PURE__*/_jsx(\"p\", {\n          children: \"Start Slowly: If you\u2019re new to interval training, start with shorter intervals and gradually increase the length and intensity of your intervals over time.\"\n        })\n      }), /*#__PURE__*/_jsx(\"li\", {\n        \"data-preset-tag\": \"p\",\n        children: /*#__PURE__*/_jsx(\"p\", {\n          children: \"Mix it Up: Vary the length and intensity of your intervals to keep your body guessing and prevent boredom.\"\n        })\n      }), /*#__PURE__*/_jsx(\"li\", {\n        \"data-preset-tag\": \"p\",\n        children: /*#__PURE__*/_jsx(\"p\", {\n          children: \"Use a Timer: Use a timer or stopwatch to time your intervals and rest periods. This will help you stay on track and ensure that you\u2019re pushing yourself to your limits.\"\n        })\n      }), /*#__PURE__*/_jsx(\"li\", {\n        \"data-preset-tag\": \"p\",\n        children: /*#__PURE__*/_jsx(\"p\", {\n          children: \"Warm Up and Cool Down: Always start your workout with a warm-up and end it with a cool-down to prevent injury and help your body recover.\"\n        })\n      })]\n    }), /*#__PURE__*/_jsx(\"h2\", {\n      children: \"Conclusion\"\n    }), /*#__PURE__*/_jsx(\"p\", {\n      children: \"In conclusion, interval training can be an effective way for runners to improve their speed, endurance, and overall fitness level. By incorporating intervals into your running routine and following these tips, you can take your running to the next level and achieve your fitness goals.\"\n    })]\n  }),\n  ZOXEvqnSA: \"The Benefits of Interval Training for Runners.\",\n  Zy6n_Ity6: {\n    alt: \"\",\n    src: new URL(\"https://framerusercontent.com/images/rXcqBi1tvojGzRauOD9ivtwpSH4.jpg?scale-down-to=4096\").href,\n    srcSet: `${new URL(\"https://framerusercontent.com/images/rXcqBi1tvojGzRauOD9ivtwpSH4.jpg?scale-down-to=512\").href} 512w, ${new URL(\"https://framerusercontent.com/images/rXcqBi1tvojGzRauOD9ivtwpSH4.jpg?scale-down-to=1024\").href} 1024w, ${new URL(\"https://framerusercontent.com/images/rXcqBi1tvojGzRauOD9ivtwpSH4.jpg?scale-down-to=2048\").href} 2048w, ${new URL(\"https://framerusercontent.com/images/rXcqBi1tvojGzRauOD9ivtwpSH4.jpg?scale-down-to=4096\").href} 4096w, ${new URL(\"https://framerusercontent.com/images/rXcqBi1tvojGzRauOD9ivtwpSH4.jpg\").href} 6000w`\n  }\n}, {\n  CO1h2biDO: \"trails\",\n  id: \"wwYZzpRwP\",\n  j2lA8RP9u: \"grace\",\n  O2wL4gFPw: /*#__PURE__*/_jsx(React.Fragment, {\n    children: /*#__PURE__*/_jsx(\"p\", {\n      children: \"Trail running is a unique and exhilarating way to get your daily dose of exercise. Unlike running on pavement or a treadmill, trail running takes you off the beaten path and into nature. In this post, we\u2019ll explore the many benefits of trail running and why it\u2019s the ultimate mind-body workout.\"\n    })\n  }),\n  XY7FwSDeT: /*#__PURE__*/_jsxs(React.Fragment, {\n    children: [/*#__PURE__*/_jsx(\"h2\", {\n      children: \"Mind-Body Connection\"\n    }), /*#__PURE__*/_jsx(\"p\", {\n      children: \"Trail running is not just a physical workout, it\u2019s also a mental one. Running on uneven terrain requires more focus and concentration than running on a flat surface. This can help you improve your balance, coordination, and agility. Trail running also allows you to connect with nature and escape the stress of everyday life. Studies have shown that spending time in nature can improve your mood, reduce anxiety, and boost your overall sense of well-being.\"\n    }), /*#__PURE__*/_jsx(\"h2\", {\n      children: \"Full-Body Workout\"\n    }), /*#__PURE__*/_jsx(\"p\", {\n      children: \"Trail running engages your entire body, from your legs to your core to your upper body. Running on uneven terrain requires you to use more muscles than running on a flat surface. This can help you build strength, endurance, and flexibility. Trail running also burns more calories than running on a treadmill or pavement, due to the varied terrain and inclines.\"\n    }), /*#__PURE__*/_jsx(\"h2\", {\n      children: \"Low-Impact Exercise\"\n    }), /*#__PURE__*/_jsx(\"p\", {\n      children: \"Trail running is a low-impact exercise, which means it puts less stress on your joints than running on pavement. The soft ground and varied terrain can also help you improve your balance and reduce your risk of injury. Trail running is a great option for runners who are recovering from an injury or looking for a lower-impact workout.\"\n    }), /*#__PURE__*/_jsx(\"h2\", {\n      children: \"Community and Adventure\"\n    }), /*#__PURE__*/_jsx(\"p\", {\n      children: \"Trail running is a great way to meet new people and explore new places. Joining a trail running group or signing up for a trail race can introduce you to a community of like-minded individuals who share your passion for running and nature. Trail running also allows you to explore new trails and experience the beauty of nature in a unique way.\"\n    }), /*#__PURE__*/_jsx(\"h2\", {\n      children: \"Conclusion\"\n    }), /*#__PURE__*/_jsx(\"p\", {\n      children: \"Trail running is a unique and exhilarating way to get your daily dose of exercise. It engages your entire body, improves your mental well-being, and allows you to connect with nature. Whether you\u2019re a seasoned runner or just starting out, trail running is a great way to challenge yourself and experience the beauty of the great outdoors. So, lace up your trail shoes and hit the trails!\"\n    })]\n  }),\n  ZOXEvqnSA: \"Why Trail Running is the Ultimate Mind-Body Workout.\",\n  Zy6n_Ity6: {\n    alt: \"\",\n    src: new URL(\"https://framerusercontent.com/images/Nt5ticAg0y8bTvAFzHg40vGf1pk.jpg?scale-down-to=4096\").href,\n    srcSet: `${new URL(\"https://framerusercontent.com/images/Nt5ticAg0y8bTvAFzHg40vGf1pk.jpg?scale-down-to=512\").href} 512w, ${new URL(\"https://framerusercontent.com/images/Nt5ticAg0y8bTvAFzHg40vGf1pk.jpg?scale-down-to=1024\").href} 1024w, ${new URL(\"https://framerusercontent.com/images/Nt5ticAg0y8bTvAFzHg40vGf1pk.jpg?scale-down-to=2048\").href} 2048w, ${new URL(\"https://framerusercontent.com/images/Nt5ticAg0y8bTvAFzHg40vGf1pk.jpg?scale-down-to=4096\").href} 4096w, ${new URL(\"https://framerusercontent.com/images/Nt5ticAg0y8bTvAFzHg40vGf1pk.jpg\").href} 6016w`\n  }\n}, {\n  CO1h2biDO: \"gear\",\n  id: \"h7PN0uWBU\",\n  j2lA8RP9u: \"maya\",\n  O2wL4gFPw: /*#__PURE__*/_jsx(React.Fragment, {\n    children: /*#__PURE__*/_jsx(\"p\", {\n      children: \"Running is a great way to stay in shape and improve your overall health, but it\u2019s also important to consider the impact your gear has on the environment. Fortunately, there are many eco-friendly and fashionable running gear options available that can help you reduce your carbon footprint while looking stylish on the road. In this post, we\u2019ll explore some of the latest and fashionable running gear you need to know about.\"\n    })\n  }),\n  XY7FwSDeT: /*#__PURE__*/_jsxs(React.Fragment, {\n    children: [/*#__PURE__*/_jsx(\"h2\", {\n      children: \"1. Recycled Running Shoes\"\n    }), /*#__PURE__*/_jsx(\"p\", {\n      children: \"Many running shoe companies are now using recycled materials to create their products. For example, Adidas has created a line of shoes made from recycled ocean plastic, while Nike has a line made from recycled polyester. These shoes not only reduce waste, but they also perform just as well as traditional running shoes.\"\n    }), /*#__PURE__*/_jsx(\"h2\", {\n      children: \"2. Sustainable Running Clothes\"\n    }), /*#__PURE__*/_jsx(\"p\", {\n      children: \"Running clothes made from sustainable materials such as organic cotton, bamboo, and hemp are becoming more popular. These materials are not only eco-friendly, but they are also comfortable and breathable. Brands such as Patagonia, prAna, and Outdoor Voices offer a wide range of sustainable running clothes.\"\n    }), /*#__PURE__*/_jsx(\"h2\", {\n      children: \"3. Reusable Water Bottles\"\n    }), /*#__PURE__*/_jsx(\"p\", {\n      children: \"Disposable plastic water bottles are a major source of waste in the running industry. Using a reusable water bottle not only reduces waste, but it also saves money in the long run. Brands like Hydro Flask and S\u2019well offer stylish and durable reusable water bottles that are perfect for runners.\"\n    }), /*#__PURE__*/_jsx(\"h2\", {\n      children: \"4. Biodegradable Energy Gels\"\n    }), /*#__PURE__*/_jsx(\"p\", {\n      children: \"Energy gels are a popular source of fuel for runners, but they often come in single-use plastic packaging. Fortunately, there are now biodegradable options available. Brands like GU Energy Labs and Maurten offer energy gels that come in compostable packaging.\"\n    }), /*#__PURE__*/_jsx(\"h2\", {\n      children: \"5. Eco-Friendly Running Accessories\"\n    }), /*#__PURE__*/_jsx(\"p\", {\n      children: \"From headbands to socks, there are many eco-friendly running accessories available. Brands like Blyss Running and Janji offer accessories made from recycled materials and sustainable fabrics.\"\n    }), /*#__PURE__*/_jsx(\"p\", {\n      children: \"By choosing eco-friendly running gear, you can reduce your carbon footprint and still look great while you run. With so many sustainable options available, there\u2019s no excuse not to make the switch to eco-friendly running gear.\"\n    })]\n  }),\n  ZOXEvqnSA: \"The Latest Running Gear You Need to Know About.\",\n  Zy6n_Ity6: {\n    alt: \"\",\n    src: new URL(\"https://framerusercontent.com/images/gv8la5k1Fe19fgOSlhvEdlXTw8.jpg\").href,\n    srcSet: `${new URL(\"https://framerusercontent.com/images/gv8la5k1Fe19fgOSlhvEdlXTw8.jpg?scale-down-to=512\").href} 512w, ${new URL(\"https://framerusercontent.com/images/gv8la5k1Fe19fgOSlhvEdlXTw8.jpg?scale-down-to=1024\").href} 1024w, ${new URL(\"https://framerusercontent.com/images/gv8la5k1Fe19fgOSlhvEdlXTw8.jpg?scale-down-to=2048\").href} 2048w, ${new URL(\"https://framerusercontent.com/images/gv8la5k1Fe19fgOSlhvEdlXTw8.jpg\").href} 3840w`\n  }\n}, {\n  CO1h2biDO: \"motivation\",\n  id: \"zJ03_Lu3t\",\n  j2lA8RP9u: \"mark\",\n  O2wL4gFPw: /*#__PURE__*/_jsx(React.Fragment, {\n    children: /*#__PURE__*/_jsx(\"p\", {\n      children: \"Long-distance running can be a challenging and rewarding way to push your limits and achieve your goals. However, it can also be tough to stay motivated during the long training runs required to prepare for a race. In this post, we\u2019ll explore some tips and tricks for staying motivated during distance training.\"\n    })\n  }),\n  XY7FwSDeT: /*#__PURE__*/_jsxs(React.Fragment, {\n    children: [/*#__PURE__*/_jsx(\"h2\", {\n      children: \"Set Realistic Goals\"\n    }), /*#__PURE__*/_jsx(\"p\", {\n      children: \"Setting realistic goals is an important part of staying motivated during distance training. Be sure to set goals that are challenging yet achievable, such as running a certain distance or completing a race in a specific time. Write down your goals and track your progress to help you stay motivated and focused.\"\n    }), /*#__PURE__*/_jsx(\"h2\", {\n      children: \"Mix Up Your Training\"\n    }), /*#__PURE__*/_jsx(\"p\", {\n      children: \"Doing the same training runs day after day can get boring and demotivating. Mix up your training by incorporating different types of runs, such as tempo runs, hill repeats, and intervals. This can help you improve your speed and endurance while keeping your training fresh and interesting.\"\n    }), /*#__PURE__*/_jsx(\"h2\", {\n      children: \"Find a Running Partner\"\n    }), /*#__PURE__*/_jsx(\"p\", {\n      children: \"Running with a partner or group can be a great way to stay motivated and accountable during distance training. Find a running partner who shares your goals and training schedule, and make a commitment to run together regularly. This can help you push through tough runs and stay on track with your training plan.\"\n    }), /*#__PURE__*/_jsx(\"h2\", {\n      children: \"Reward Yourself\"\n    }), /*#__PURE__*/_jsx(\"p\", {\n      children: \"Rewarding yourself after a long training run or reaching a milestone can be a great way to stay motivated. Treat yourself to a massage, a new piece of running gear, or a favorite meal. Celebrating your progress can help you stay positive and focused on your goals.\"\n    }), /*#__PURE__*/_jsx(\"h2\", {\n      children: \"Visualize Success\"\n    }), /*#__PURE__*/_jsx(\"p\", {\n      children: \"Visualizing success can be a powerful tool for staying motivated during distance training. Imagine yourself crossing the finish line of your race or achieving your training goals. Visualize the feelings of accomplishment and pride that come with achieving your goals, and use this as motivation to push through tough runs and stay on track with your training.\"\n    }), /*#__PURE__*/_jsx(\"h2\", {\n      children: \"Conclusion\"\n    }), /*#__PURE__*/_jsx(\"p\", {\n      children: \"Staying motivated during distance training can be a challenge, but with the right mindset and strategies, you can achieve your goals and enjoy the benefits of long-distance running. By setting realistic goals, mixing up your training, finding a running partner, rewarding yourself, and visualizing success, you can stay motivated and focused on your training plan. Remember, every step you take\"\n    })]\n  }),\n  ZOXEvqnSA: \"How to Stay Motivated During Distance Training.\",\n  Zy6n_Ity6: {\n    alt: \"\",\n    src: new URL(\"https://framerusercontent.com/images/hmrYuVZ6IRRaHyny30BsYQIFT2I.jpg?scale-down-to=4096\").href,\n    srcSet: `${new URL(\"https://framerusercontent.com/images/hmrYuVZ6IRRaHyny30BsYQIFT2I.jpg?scale-down-to=512\").href} 512w, ${new URL(\"https://framerusercontent.com/images/hmrYuVZ6IRRaHyny30BsYQIFT2I.jpg?scale-down-to=1024\").href} 1024w, ${new URL(\"https://framerusercontent.com/images/hmrYuVZ6IRRaHyny30BsYQIFT2I.jpg?scale-down-to=2048\").href} 2048w, ${new URL(\"https://framerusercontent.com/images/hmrYuVZ6IRRaHyny30BsYQIFT2I.jpg?scale-down-to=4096\").href} 4096w, ${new URL(\"https://framerusercontent.com/images/hmrYuVZ6IRRaHyny30BsYQIFT2I.jpg\").href} 5472w`\n  }\n}, {\n  CO1h2biDO: \"injury\",\n  id: \"ar0VFOhja\",\n  j2lA8RP9u: \"miles\",\n  O2wL4gFPw: /*#__PURE__*/_jsx(React.Fragment, {\n    children: /*#__PURE__*/_jsx(\"p\", {\n      children: \"Running is a great way to stay in shape and improve your overall health, but it can also be tough on your body. Whether you\u2019re a seasoned runner or just starting out, it\u2019s important to take steps to prevent and treat common running injuries. In this post, we\u2019ll explore some tips and tricks for staying injury-free.\"\n    })\n  }),\n  XY7FwSDeT: /*#__PURE__*/_jsxs(React.Fragment, {\n    children: [/*#__PURE__*/_jsx(\"h2\", {\n      children: \"Warm Up and Cool Down\"\n    }), /*#__PURE__*/_jsx(\"p\", {\n      children: \"Before you start your run, it\u2019s important to warm up your muscles and prepare your body for exercise. This can help prevent injuries and improve your overall performance. A good warm-up should include dynamic stretches and light cardio exercises, such as jogging or jumping jacks. After your run, be sure to cool down with some static stretches and light exercise to help your muscles recover.\"\n    }), /*#__PURE__*/_jsx(\"h2\", {\n      children: \"Listen to Your Body\"\n    }), /*#__PURE__*/_jsx(\"p\", {\n      children: \"One of the most important things you can do to prevent injuries is to listen to your body. If you feel pain or discomfort while running, stop and rest. Ignoring pain can lead to more serious injuries down the road. It\u2019s also important to gradually increase your mileage and intensity to avoid overuse injuries.\"\n    }), /*#__PURE__*/_jsx(\"h2\", {\n      children: \"Wear Proper Shoes\"\n    }), /*#__PURE__*/_jsx(\"p\", {\n      children: \"Wearing the right shoes can make a big difference in preventing injuries. Be sure to choose shoes that are designed for running and provide adequate support and cushioning. Replace your shoes every 300-500 miles or when they show signs of wear and tear.\"\n    }), /*#__PURE__*/_jsx(\"h2\", {\n      children: \"Cross-Train\"\n    }), /*#__PURE__*/_jsx(\"p\", {\n      children: \"Cross-training is a great way to prevent injuries and improve your overall fitness. Incorporate activities such as cycling, swimming, or yoga into your routine to help strengthen your muscles and prevent overuse injuries.\"\n    }), /*#__PURE__*/_jsx(\"h2\", {\n      children: \"Treat Injuries Promptly\"\n    }), /*#__PURE__*/_jsx(\"p\", {\n      children: \"If you do experience an injury, it\u2019s important to treat it promptly to prevent further damage. Rest, ice, compression, and elevation (RICE) are the standard treatment for most running injuries. If your injury is severe or does not improve with rest, be sure to see a doctor or physical therapist.\"\n    }), /*#__PURE__*/_jsx(\"h2\", {\n      children: \"Conclusion\"\n    }), /*#__PURE__*/_jsx(\"p\", {\n      children: \"Running is a great way to stay in shape and improve your overall health, but it\u2019s important to take steps to prevent and treat common running injuries. By warming up and cooling down properly, listening to your body, wearing proper shoes, cross-training, and treating injuries promptly, you can stay injury-free and enjoy all the benefits of running.\"\n    })]\n  }),\n  ZOXEvqnSA: \"Tips and Tricks for Preventing Common Running Injuries.\",\n  Zy6n_Ity6: {\n    alt: \"\",\n    src: new URL(\"https://framerusercontent.com/images/LjeoF2fq4eB06LTch9AORTwhrh4.jpg?scale-down-to=4096\").href,\n    srcSet: `${new URL(\"https://framerusercontent.com/images/LjeoF2fq4eB06LTch9AORTwhrh4.jpg?scale-down-to=512\").href} 512w, ${new URL(\"https://framerusercontent.com/images/LjeoF2fq4eB06LTch9AORTwhrh4.jpg?scale-down-to=1024\").href} 1024w, ${new URL(\"https://framerusercontent.com/images/LjeoF2fq4eB06LTch9AORTwhrh4.jpg?scale-down-to=2048\").href} 2048w, ${new URL(\"https://framerusercontent.com/images/LjeoF2fq4eB06LTch9AORTwhrh4.jpg?scale-down-to=4096\").href} 4096w, ${new URL(\"https://framerusercontent.com/images/LjeoF2fq4eB06LTch9AORTwhrh4.jpg\").href} 4752w`\n  }\n}, {\n  CO1h2biDO: \"nutrition\",\n  id: \"nUzbG_ACu\",\n  j2lA8RP9u: \"maya\",\n  O2wL4gFPw: /*#__PURE__*/_jsx(React.Fragment, {\n    children: /*#__PURE__*/_jsx(\"p\", {\n      children: \"As a runner, you know that what you eat and drink can make a big difference in your performance. Proper nutrition and hydration are essential for fueling your runs and helping you reach your goals. In this guide, we\u2019ll cover everything you need to know about fueling your runs, from pre-run snacks to post-run recovery meals.\"\n    })\n  }),\n  XY7FwSDeT: /*#__PURE__*/_jsxs(React.Fragment, {\n    children: [/*#__PURE__*/_jsx(\"h2\", {\n      children: \"Pre-Run Fuel\"\n    }), /*#__PURE__*/_jsx(\"p\", {\n      children: \"Before you lace up your shoes and hit the pavement, it\u2019s important to fuel your body with the right nutrients. Aim to eat a snack or small meal about 30 minutes to an hour before your run. This will give your body time to digest and convert the food into energy.\"\n    }), /*#__PURE__*/_jsx(\"p\", {\n      children: \"Some great pre-run snacks include:\"\n    }), /*#__PURE__*/_jsxs(\"ul\", {\n      children: [/*#__PURE__*/_jsx(\"li\", {\n        \"data-preset-tag\": \"p\",\n        children: /*#__PURE__*/_jsx(\"p\", {\n          children: \"Bananas or other fruits\"\n        })\n      }), /*#__PURE__*/_jsx(\"li\", {\n        \"data-preset-tag\": \"p\",\n        children: /*#__PURE__*/_jsx(\"p\", {\n          children: \"Granola bars\"\n        })\n      }), /*#__PURE__*/_jsx(\"li\", {\n        \"data-preset-tag\": \"p\",\n        children: /*#__PURE__*/_jsx(\"p\", {\n          children: \"Toast with peanut butter\"\n        })\n      }), /*#__PURE__*/_jsx(\"li\", {\n        \"data-preset-tag\": \"p\",\n        children: /*#__PURE__*/_jsx(\"p\", {\n          children: \"Energy gels or chews\"\n        })\n      })]\n    }), /*#__PURE__*/_jsx(\"p\", {\n      children: \"Be sure to also hydrate properly before your run. Drink water or a sports drink about 15-30 minutes before you head out.\"\n    }), /*#__PURE__*/_jsx(\"h2\", {\n      children: \"During Your Run\"\n    }), /*#__PURE__*/_jsx(\"p\", {\n      children: \"For runs lasting longer than 60 minutes, it\u2019s important to fuel your body with carbohydrates to maintain your energy levels. Aim to consume 30-60 grams of carbohydrates per hour of running. This can come from sports drinks, energy gels, or other snacks.\"\n    }), /*#__PURE__*/_jsx(\"p\", {\n      children: \"It\u2019s also important to stay hydrated during your run. Drink water or a sports drink every 15-20 minutes to replenish the fluids lost through sweating.\"\n    }), /*#__PURE__*/_jsx(\"h2\", {\n      children: \"Post-Run Recovery\"\n    }), /*#__PURE__*/_jsx(\"p\", {\n      children: \"After your run, it\u2019s important to replenish your body with the nutrients it needs to recover and rebuild. Aim to eat a meal or snack within 30 minutes of finishing your run. This should include a combination of carbohydrates and protein to help your muscles recover.\"\n    }), /*#__PURE__*/_jsx(\"p\", {\n      children: \"Some great post-run snacks include:\"\n    }), /*#__PURE__*/_jsxs(\"ul\", {\n      children: [/*#__PURE__*/_jsx(\"li\", {\n        \"data-preset-tag\": \"p\",\n        children: /*#__PURE__*/_jsx(\"p\", {\n          children: \"Chocolate milk\"\n        })\n      }), /*#__PURE__*/_jsx(\"li\", {\n        \"data-preset-tag\": \"p\",\n        children: /*#__PURE__*/_jsx(\"p\", {\n          children: \"Protein bars or shakes\"\n        })\n      }), /*#__PURE__*/_jsx(\"li\", {\n        \"data-preset-tag\": \"p\",\n        children: /*#__PURE__*/_jsx(\"p\", {\n          children: \"Greek yogurt with fruit\"\n        })\n      }), /*#__PURE__*/_jsx(\"li\", {\n        \"data-preset-tag\": \"p\",\n        children: /*#__PURE__*/_jsx(\"p\", {\n          children: \"Trail mix with nuts and dried fruit\"\n        })\n      })]\n    }), /*#__PURE__*/_jsx(\"p\", {\n      children: \"Be sure to also hydrate properly after your run. Drink water or a sports drink to replenish the fluids lost during your run.\"\n    }), /*#__PURE__*/_jsx(\"h2\", {\n      children: \"Conclusion\"\n    }), /*#__PURE__*/_jsx(\"p\", {\n      children: \"Proper nutrition and hydration are essential for fueling your runs and helping you reach your goals. By following these tips and guidelines, you can ensure that your body is getting the nutrients it needs to perform at its best. Remember, every runner is different, so it\u2019s important to experiment with different foods and drinks to find what works best for you. Happy running!\"\n    })]\n  }),\n  ZOXEvqnSA: \"The Ultimate Nutrition Guide for Runners.\",\n  Zy6n_Ity6: {\n    alt: \"\",\n    src: new URL(\"https://framerusercontent.com/images/qHBBnr7JJ9Fhrewl5xBLTEJV5ZA.jpg?scale-down-to=4096\").href,\n    srcSet: `${new URL(\"https://framerusercontent.com/images/qHBBnr7JJ9Fhrewl5xBLTEJV5ZA.jpg?scale-down-to=512\").href} 512w, ${new URL(\"https://framerusercontent.com/images/qHBBnr7JJ9Fhrewl5xBLTEJV5ZA.jpg?scale-down-to=1024\").href} 1024w, ${new URL(\"https://framerusercontent.com/images/qHBBnr7JJ9Fhrewl5xBLTEJV5ZA.jpg?scale-down-to=2048\").href} 2048w, ${new URL(\"https://framerusercontent.com/images/qHBBnr7JJ9Fhrewl5xBLTEJV5ZA.jpg?scale-down-to=4096\").href} 4096w, ${new URL(\"https://framerusercontent.com/images/qHBBnr7JJ9Fhrewl5xBLTEJV5ZA.jpg\").href} 5503w`\n  }\n}, {\n  CO1h2biDO: \"cross\",\n  id: \"xyCVkXhKa\",\n  j2lA8RP9u: \"miles\",\n  O2wL4gFPw: /*#__PURE__*/_jsx(React.Fragment, {\n    children: /*#__PURE__*/_jsx(\"p\", {\n      children: \"As a runner, it\u2019s easy to get caught up in the routine of running and neglect other forms of exercise. However, incorporating cross-training into your workout regimen can be highly beneficial for your overall fitness and running performance. In this blog post, we\u2019ll explore the importance of cross-training for runners and provide tips on how to incorporate it into your routine.\"\n    })\n  }),\n  XY7FwSDeT: /*#__PURE__*/_jsxs(React.Fragment, {\n    children: [/*#__PURE__*/_jsx(\"h2\", {\n      children: \"Reduces the Risk of Injury\"\n    }), /*#__PURE__*/_jsx(\"p\", {\n      children: \"Running is a high-impact exercise that can put a lot of stress on your joints and muscles. Cross-training can help reduce the risk of injury by strengthening your muscles and improving your overall fitness level. By incorporating low-impact exercises such as swimming, cycling, or yoga, you can give your body a break from the high-impact nature of running while still maintaining your fitness level.\"\n    }), /*#__PURE__*/_jsx(\"h2\", {\n      children: \"Improves Running Performance\"\n    }), /*#__PURE__*/_jsx(\"p\", {\n      children: \"Cross-training can also improve your running performance by targeting different muscle groups and improving your overall fitness level. Strength training, for example, can help improve your running form and increase your power and endurance. Swimming or cycling can help improve your cardiovascular endurance, which can translate into better running performance.\"\n    }), /*#__PURE__*/_jsx(\"h2\", {\n      children: \"Provides Variety and Motivation\"\n    }), /*#__PURE__*/_jsx(\"p\", {\n      children: \"Running can become monotonous and boring if it\u2019s the only form of exercise you do. Cross-training can provide variety and motivation by allowing you to try new exercises and challenge your body in different ways. This can help prevent burnout and keep you motivated to continue your fitness journey.\"\n    }), /*#__PURE__*/_jsx(\"p\", {\n      children: \"Tips for Incorporating Cross-Training into Your Running Routine:\"\n    }), /*#__PURE__*/_jsxs(\"ol\", {\n      children: [/*#__PURE__*/_jsx(\"li\", {\n        \"data-preset-tag\": \"p\",\n        children: /*#__PURE__*/_jsx(\"p\", {\n          children: \"Mix it Up: Choose a variety of cross-training activities to keep your workouts interesting and challenging.\"\n        })\n      }), /*#__PURE__*/_jsx(\"li\", {\n        \"data-preset-tag\": \"p\",\n        children: /*#__PURE__*/_jsx(\"p\", {\n          children: \"Schedule it in: Make cross-training a regular part of your workout routine by scheduling it in on specific days or times.\"\n        })\n      }), /*#__PURE__*/_jsx(\"li\", {\n        \"data-preset-tag\": \"p\",\n        children: /*#__PURE__*/_jsx(\"p\", {\n          children: \"Start Slowly: If you\u2019re new to cross-training, start with shorter workouts and gradually increase the length and intensity over time.\"\n        })\n      }), /*#__PURE__*/_jsx(\"li\", {\n        \"data-preset-tag\": \"p\",\n        children: /*#__PURE__*/_jsx(\"p\", {\n          children: \"Listen to Your Body: Pay attention to how your body feels and adjust your cross-training routine accordingly. If you\u2019re feeling fatigued or sore, take a break or reduce the intensity of your workouts.\"\n        })\n      })]\n    }), /*#__PURE__*/_jsx(\"h2\", {\n      children: \"Conclusion\"\n    }), /*#__PURE__*/_jsx(\"p\", {\n      children: \"In conclusion, cross-training is an important component of any runner\u2019s workout regimen. By incorporating a variety of exercises into your routine and following these tips, you can improve your overall fitness level, reduce the risk of injury, and improve your running performance. So, don\u2019t be afraid to mix it up and try new exercises \u2013 your body (and your running performance) will thank you!\"\n    })]\n  }),\n  ZOXEvqnSA: \"The Importance of Cross-Training for Runners\",\n  Zy6n_Ity6: {\n    alt: \"\",\n    src: new URL(\"https://framerusercontent.com/images/TVLVk6tIeeSQCyMHSvF9jnSM.jpg?scale-down-to=4096\").href,\n    srcSet: `${new URL(\"https://framerusercontent.com/images/TVLVk6tIeeSQCyMHSvF9jnSM.jpg?scale-down-to=512\").href} 512w, ${new URL(\"https://framerusercontent.com/images/TVLVk6tIeeSQCyMHSvF9jnSM.jpg?scale-down-to=1024\").href} 1024w, ${new URL(\"https://framerusercontent.com/images/TVLVk6tIeeSQCyMHSvF9jnSM.jpg?scale-down-to=2048\").href} 2048w, ${new URL(\"https://framerusercontent.com/images/TVLVk6tIeeSQCyMHSvF9jnSM.jpg?scale-down-to=4096\").href} 4096w, ${new URL(\"https://framerusercontent.com/images/TVLVk6tIeeSQCyMHSvF9jnSM.jpg\").href} 5184w`\n  }\n}];\ndata.forEach(item => Object.freeze(item));\naddPropertyControls(data, {\n  Zy6n_Ity6: {\n    title: \"Cover\",\n    type: ControlType.ResponsiveImage\n  },\n  ZOXEvqnSA: {\n    defaultValue: \"\",\n    title: \"Title\",\n    type: ControlType.String\n  },\n  j2lA8RP9u: {\n    defaultValue: \"\",\n    title: \"Author\",\n    type: ControlType.String\n  },\n  O2wL4gFPw: {\n    defaultValue: \"\",\n    title: \"Intro\",\n    type: ControlType.RichText\n  },\n  XY7FwSDeT: {\n    defaultValue: \"\",\n    title: \"Content\",\n    type: ControlType.RichText\n  },\n  CO1h2biDO: {\n    title: \"Slug\",\n    type: ControlType.String\n  }\n});\ndata[\"displayName\"] = \"Articles\";\nexport default data;\nexport const __FramerMetadata__ = {\n  \"exports\": {\n    \"default\": {\n      \"type\": \"data\",\n      \"name\": \"data\",\n      \"annotations\": {\n        \"framerSlug\": \"CO1h2biDO\",\n        \"framerContractVersion\": \"1\",\n        \"framerRecordIdKey\": \"id\",\n        \"framerData\": \"\"\n      }\n    },\n    \"__FramerMetadata__\": {\n      \"type\": \"variable\"\n    }\n  }\n};"],
  "mappings": "uGAOA,IAAMA,EAAO,CAAC,CACZ,UAAW,WACX,GAAI,YACJ,UAAW,OACX,UAAwBC,EAAWC,EAAU,CAC3C,SAAuBD,EAAK,IAAK,CAC/B,SAAU,oeACZ,CAAC,CACH,CAAC,EACD,UAAwBE,EAAYD,EAAU,CAC5C,SAAU,CAAcD,EAAK,KAAM,CACjC,SAAU,gBACZ,CAAC,EAAgBA,EAAK,IAAK,CACzB,SAAU,+UACZ,CAAC,EAAgBA,EAAK,KAAM,CAC1B,SAAU,kBACZ,CAAC,EAAgBA,EAAK,IAAK,CACzB,SAAU,wRACZ,CAAC,EAAgBA,EAAK,KAAM,CAC1B,SAAU,qBACZ,CAAC,EAAgBA,EAAK,IAAK,CACzB,SAAU,wTACZ,CAAC,EAAgBA,EAAK,KAAM,CAC1B,SAAU,kBACZ,CAAC,EAAgBA,EAAK,IAAK,CACzB,SAAU,oSACZ,CAAC,EAAgBA,EAAK,IAAK,CACzB,SAAU,qEACZ,CAAC,EAAgBE,EAAM,KAAM,CAC3B,SAAU,CAAcF,EAAK,KAAM,CACjC,kBAAmB,IACnB,SAAuBA,EAAK,IAAK,CAC/B,SAAU,kKACZ,CAAC,CACH,CAAC,EAAgBA,EAAK,KAAM,CAC1B,kBAAmB,IACnB,SAAuBA,EAAK,IAAK,CAC/B,SAAU,4GACZ,CAAC,CACH,CAAC,EAAgBA,EAAK,KAAM,CAC1B,kBAAmB,IACnB,SAAuBA,EAAK,IAAK,CAC/B,SAAU,8KACZ,CAAC,CACH,CAAC,EAAgBA,EAAK,KAAM,CAC1B,kBAAmB,IACnB,SAAuBA,EAAK,IAAK,CAC/B,SAAU,2IACZ,CAAC,CACH,CAAC,CAAC,CACJ,CAAC,EAAgBA,EAAK,KAAM,CAC1B,SAAU,YACZ,CAAC,EAAgBA,EAAK,IAAK,CACzB,SAAU,+RACZ,CAAC,CAAC,CACJ,CAAC,EACD,UAAW,iDACX,UAAW,CACT,IAAK,GACL,IAAK,IAAI,IAAI,yFAAyF,EAAE,KACxG,OAAQ,GAAG,IAAI,IAAI,wFAAwF,EAAE,cAAc,IAAI,IAAI,yFAAyF,EAAE,eAAe,IAAI,IAAI,yFAAyF,EAAE,eAAe,IAAI,IAAI,yFAAyF,EAAE,eAAe,IAAI,IAAI,sEAAsE,EAAE,YACniB,CACF,EAAG,CACD,UAAW,SACX,GAAI,YACJ,UAAW,QACX,UAAwBA,EAAWC,EAAU,CAC3C,SAAuBD,EAAK,IAAK,CAC/B,SAAU,kTACZ,CAAC,CACH,CAAC,EACD,UAAwBE,EAAYD,EAAU,CAC5C,SAAU,CAAcD,EAAK,KAAM,CACjC,SAAU,sBACZ,CAAC,EAAgBA,EAAK,IAAK,CACzB,SAAU,+cACZ,CAAC,EAAgBA,EAAK,KAAM,CAC1B,SAAU,mBACZ,CAAC,EAAgBA,EAAK,IAAK,CACzB,SAAU,0WACZ,CAAC,EAAgBA,EAAK,KAAM,CAC1B,SAAU,qBACZ,CAAC,EAAgBA,EAAK,IAAK,CACzB,SAAU,iVACZ,CAAC,EAAgBA,EAAK,KAAM,CAC1B,SAAU,yBACZ,CAAC,EAAgBA,EAAK,IAAK,CACzB,SAAU,0VACZ,CAAC,EAAgBA,EAAK,KAAM,CAC1B,SAAU,YACZ,CAAC,EAAgBA,EAAK,IAAK,CACzB,SAAU,0YACZ,CAAC,CAAC,CACJ,CAAC,EACD,UAAW,uDACX,UAAW,CACT,IAAK,GACL,IAAK,IAAI,IAAI,yFAAyF,EAAE,KACxG,OAAQ,GAAG,IAAI,IAAI,wFAAwF,EAAE,cAAc,IAAI,IAAI,yFAAyF,EAAE,eAAe,IAAI,IAAI,yFAAyF,EAAE,eAAe,IAAI,IAAI,yFAAyF,EAAE,eAAe,IAAI,IAAI,sEAAsE,EAAE,YACniB,CACF,EAAG,CACD,UAAW,OACX,GAAI,YACJ,UAAW,OACX,UAAwBA,EAAWC,EAAU,CAC3C,SAAuBD,EAAK,IAAK,CAC/B,SAAU,mbACZ,CAAC,CACH,CAAC,EACD,UAAwBE,EAAYD,EAAU,CAC5C,SAAU,CAAcD,EAAK,KAAM,CACjC,SAAU,2BACZ,CAAC,EAAgBA,EAAK,IAAK,CACzB,SAAU,kUACZ,CAAC,EAAgBA,EAAK,KAAM,CAC1B,SAAU,gCACZ,CAAC,EAAgBA,EAAK,IAAK,CACzB,SAAU,qTACZ,CAAC,EAAgBA,EAAK,KAAM,CAC1B,SAAU,2BACZ,CAAC,EAAgBA,EAAK,IAAK,CACzB,SAAU,6SACZ,CAAC,EAAgBA,EAAK,KAAM,CAC1B,SAAU,8BACZ,CAAC,EAAgBA,EAAK,IAAK,CACzB,SAAU,qQACZ,CAAC,EAAgBA,EAAK,KAAM,CAC1B,SAAU,qCACZ,CAAC,EAAgBA,EAAK,IAAK,CACzB,SAAU,iMACZ,CAAC,EAAgBA,EAAK,IAAK,CACzB,SAAU,yOACZ,CAAC,CAAC,CACJ,CAAC,EACD,UAAW,kDACX,UAAW,CACT,IAAK,GACL,IAAK,IAAI,IAAI,qEAAqE,EAAE,KACpF,OAAQ,GAAG,IAAI,IAAI,uFAAuF,EAAE,cAAc,IAAI,IAAI,wFAAwF,EAAE,eAAe,IAAI,IAAI,wFAAwF,EAAE,eAAe,IAAI,IAAI,qEAAqE,EAAE,YAC7a,CACF,EAAG,CACD,UAAW,aACX,GAAI,YACJ,UAAW,OACX,UAAwBA,EAAWC,EAAU,CAC3C,SAAuBD,EAAK,IAAK,CAC/B,SAAU,8TACZ,CAAC,CACH,CAAC,EACD,UAAwBE,EAAYD,EAAU,CAC5C,SAAU,CAAcD,EAAK,KAAM,CACjC,SAAU,qBACZ,CAAC,EAAgBA,EAAK,IAAK,CACzB,SAAU,yTACZ,CAAC,EAAgBA,EAAK,KAAM,CAC1B,SAAU,sBACZ,CAAC,EAAgBA,EAAK,IAAK,CACzB,SAAU,mSACZ,CAAC,EAAgBA,EAAK,KAAM,CAC1B,SAAU,wBACZ,CAAC,EAAgBA,EAAK,IAAK,CACzB,SAAU,0TACZ,CAAC,EAAgBA,EAAK,KAAM,CAC1B,SAAU,iBACZ,CAAC,EAAgBA,EAAK,IAAK,CACzB,SAAU,0QACZ,CAAC,EAAgBA,EAAK,KAAM,CAC1B,SAAU,mBACZ,CAAC,EAAgBA,EAAK,IAAK,CACzB,SAAU,yWACZ,CAAC,EAAgBA,EAAK,KAAM,CAC1B,SAAU,YACZ,CAAC,EAAgBA,EAAK,IAAK,CACzB,SAAU,4YACZ,CAAC,CAAC,CACJ,CAAC,EACD,UAAW,kDACX,UAAW,CACT,IAAK,GACL,IAAK,IAAI,IAAI,yFAAyF,EAAE,KACxG,OAAQ,GAAG,IAAI,IAAI,wFAAwF,EAAE,cAAc,IAAI,IAAI,yFAAyF,EAAE,eAAe,IAAI,IAAI,yFAAyF,EAAE,eAAe,IAAI,IAAI,yFAAyF,EAAE,eAAe,IAAI,IAAI,sEAAsE,EAAE,YACniB,CACF,EAAG,CACD,UAAW,SACX,GAAI,YACJ,UAAW,QACX,UAAwBA,EAAWC,EAAU,CAC3C,SAAuBD,EAAK,IAAK,CAC/B,SAAU,4UACZ,CAAC,CACH,CAAC,EACD,UAAwBE,EAAYD,EAAU,CAC5C,SAAU,CAAcD,EAAK,KAAM,CACjC,SAAU,uBACZ,CAAC,EAAgBA,EAAK,IAAK,CACzB,SAAU,gZACZ,CAAC,EAAgBA,EAAK,KAAM,CAC1B,SAAU,qBACZ,CAAC,EAAgBA,EAAK,IAAK,CACzB,SAAU,6TACZ,CAAC,EAAgBA,EAAK,KAAM,CAC1B,SAAU,mBACZ,CAAC,EAAgBA,EAAK,IAAK,CACzB,SAAU,+PACZ,CAAC,EAAgBA,EAAK,KAAM,CAC1B,SAAU,aACZ,CAAC,EAAgBA,EAAK,IAAK,CACzB,SAAU,+NACZ,CAAC,EAAgBA,EAAK,KAAM,CAC1B,SAAU,yBACZ,CAAC,EAAgBA,EAAK,IAAK,CACzB,SAAU,+SACZ,CAAC,EAAgBA,EAAK,KAAM,CAC1B,SAAU,YACZ,CAAC,EAAgBA,EAAK,IAAK,CACzB,SAAU,qWACZ,CAAC,CAAC,CACJ,CAAC,EACD,UAAW,0DACX,UAAW,CACT,IAAK,GACL,IAAK,IAAI,IAAI,yFAAyF,EAAE,KACxG,OAAQ,GAAG,IAAI,IAAI,wFAAwF,EAAE,cAAc,IAAI,IAAI,yFAAyF,EAAE,eAAe,IAAI,IAAI,yFAAyF,EAAE,eAAe,IAAI,IAAI,yFAAyF,EAAE,eAAe,IAAI,IAAI,sEAAsE,EAAE,YACniB,CACF,EAAG,CACD,UAAW,YACX,GAAI,YACJ,UAAW,OACX,UAAwBA,EAAWC,EAAU,CAC3C,SAAuBD,EAAK,IAAK,CAC/B,SAAU,4UACZ,CAAC,CACH,CAAC,EACD,UAAwBE,EAAYD,EAAU,CAC5C,SAAU,CAAcD,EAAK,KAAM,CACjC,SAAU,cACZ,CAAC,EAAgBA,EAAK,IAAK,CACzB,SAAU,6QACZ,CAAC,EAAgBA,EAAK,IAAK,CACzB,SAAU,oCACZ,CAAC,EAAgBE,EAAM,KAAM,CAC3B,SAAU,CAAcF,EAAK,KAAM,CACjC,kBAAmB,IACnB,SAAuBA,EAAK,IAAK,CAC/B,SAAU,yBACZ,CAAC,CACH,CAAC,EAAgBA,EAAK,KAAM,CAC1B,kBAAmB,IACnB,SAAuBA,EAAK,IAAK,CAC/B,SAAU,cACZ,CAAC,CACH,CAAC,EAAgBA,EAAK,KAAM,CAC1B,kBAAmB,IACnB,SAAuBA,EAAK,IAAK,CAC/B,SAAU,0BACZ,CAAC,CACH,CAAC,EAAgBA,EAAK,KAAM,CAC1B,kBAAmB,IACnB,SAAuBA,EAAK,IAAK,CAC/B,SAAU,sBACZ,CAAC,CACH,CAAC,CAAC,CACJ,CAAC,EAAgBA,EAAK,IAAK,CACzB,SAAU,0HACZ,CAAC,EAAgBA,EAAK,KAAM,CAC1B,SAAU,iBACZ,CAAC,EAAgBA,EAAK,IAAK,CACzB,SAAU,oQACZ,CAAC,EAAgBA,EAAK,IAAK,CACzB,SAAU,6JACZ,CAAC,EAAgBA,EAAK,KAAM,CAC1B,SAAU,mBACZ,CAAC,EAAgBA,EAAK,IAAK,CACzB,SAAU,iRACZ,CAAC,EAAgBA,EAAK,IAAK,CACzB,SAAU,qCACZ,CAAC,EAAgBE,EAAM,KAAM,CAC3B,SAAU,CAAcF,EAAK,KAAM,CACjC,kBAAmB,IACnB,SAAuBA,EAAK,IAAK,CAC/B,SAAU,gBACZ,CAAC,CACH,CAAC,EAAgBA,EAAK,KAAM,CAC1B,kBAAmB,IACnB,SAAuBA,EAAK,IAAK,CAC/B,SAAU,wBACZ,CAAC,CACH,CAAC,EAAgBA,EAAK,KAAM,CAC1B,kBAAmB,IACnB,SAAuBA,EAAK,IAAK,CAC/B,SAAU,yBACZ,CAAC,CACH,CAAC,EAAgBA,EAAK,KAAM,CAC1B,kBAAmB,IACnB,SAAuBA,EAAK,IAAK,CAC/B,SAAU,qCACZ,CAAC,CACH,CAAC,CAAC,CACJ,CAAC,EAAgBA,EAAK,IAAK,CACzB,SAAU,8HACZ,CAAC,EAAgBA,EAAK,KAAM,CAC1B,SAAU,YACZ,CAAC,EAAgBA,EAAK,IAAK,CACzB,SAAU,gYACZ,CAAC,CAAC,CACJ,CAAC,EACD,UAAW,4CACX,UAAW,CACT,IAAK,GACL,IAAK,IAAI,IAAI,yFAAyF,EAAE,KACxG,OAAQ,GAAG,IAAI,IAAI,wFAAwF,EAAE,cAAc,IAAI,IAAI,yFAAyF,EAAE,eAAe,IAAI,IAAI,yFAAyF,EAAE,eAAe,IAAI,IAAI,yFAAyF,EAAE,eAAe,IAAI,IAAI,sEAAsE,EAAE,YACniB,CACF,EAAG,CACD,UAAW,QACX,GAAI,YACJ,UAAW,QACX,UAAwBA,EAAWC,EAAU,CAC3C,SAAuBD,EAAK,IAAK,CAC/B,SAAU,wYACZ,CAAC,CACH,CAAC,EACD,UAAwBE,EAAYD,EAAU,CAC5C,SAAU,CAAcD,EAAK,KAAM,CACjC,SAAU,4BACZ,CAAC,EAAgBA,EAAK,IAAK,CACzB,SAAU,kZACZ,CAAC,EAAgBA,EAAK,KAAM,CAC1B,SAAU,8BACZ,CAAC,EAAgBA,EAAK,IAAK,CACzB,SAAU,4WACZ,CAAC,EAAgBA,EAAK,KAAM,CAC1B,SAAU,iCACZ,CAAC,EAAgBA,EAAK,IAAK,CACzB,SAAU,kTACZ,CAAC,EAAgBA,EAAK,IAAK,CACzB,SAAU,kEACZ,CAAC,EAAgBE,EAAM,KAAM,CAC3B,SAAU,CAAcF,EAAK,KAAM,CACjC,kBAAmB,IACnB,SAAuBA,EAAK,IAAK,CAC/B,SAAU,6GACZ,CAAC,CACH,CAAC,EAAgBA,EAAK,KAAM,CAC1B,kBAAmB,IACnB,SAAuBA,EAAK,IAAK,CAC/B,SAAU,2HACZ,CAAC,CACH,CAAC,EAAgBA,EAAK,KAAM,CAC1B,kBAAmB,IACnB,SAAuBA,EAAK,IAAK,CAC/B,SAAU,4IACZ,CAAC,CACH,CAAC,EAAgBA,EAAK,KAAM,CAC1B,kBAAmB,IACnB,SAAuBA,EAAK,IAAK,CAC/B,SAAU,+MACZ,CAAC,CACH,CAAC,CAAC,CACJ,CAAC,EAAgBA,EAAK,KAAM,CAC1B,SAAU,YACZ,CAAC,EAAgBA,EAAK,IAAK,CACzB,SAAU,4ZACZ,CAAC,CAAC,CACJ,CAAC,EACD,UAAW,+CACX,UAAW,CACT,IAAK,GACL,IAAK,IAAI,IAAI,sFAAsF,EAAE,KACrG,OAAQ,GAAG,IAAI,IAAI,qFAAqF,EAAE,cAAc,IAAI,IAAI,sFAAsF,EAAE,eAAe,IAAI,IAAI,sFAAsF,EAAE,eAAe,IAAI,IAAI,sFAAsF,EAAE,eAAe,IAAI,IAAI,mEAAmE,EAAE,YACphB,CACF,CAAC,EACDD,EAAK,QAAQI,GAAQ,OAAO,OAAOA,CAAI,CAAC,EACxCC,EAAoBL,EAAM,CACxB,UAAW,CACT,MAAO,QACP,KAAMM,EAAY,eACpB,EACA,UAAW,CACT,aAAc,GACd,MAAO,QACP,KAAMA,EAAY,MACpB,EACA,UAAW,CACT,aAAc,GACd,MAAO,SACP,KAAMA,EAAY,MACpB,EACA,UAAW,CACT,aAAc,GACd,MAAO,QACP,KAAMA,EAAY,QACpB,EACA,UAAW,CACT,aAAc,GACd,MAAO,UACP,KAAMA,EAAY,QACpB,EACA,UAAW,CACT,MAAO,OACP,KAAMA,EAAY,MACpB,CACF,CAAC,EACDN,EAAK,YAAiB,WACtB,IAAOO,EAAQP,EACFQ,EAAqB,CAChC,QAAW,CACT,QAAW,CACT,KAAQ,OACR,KAAQ,OACR,YAAe,CACb,WAAc,YACd,sBAAyB,IACzB,kBAAqB,KACrB,WAAc,EAChB,CACF,EACA,mBAAsB,CACpB,KAAQ,UACV,CACF,CACF",
  "names": ["data", "p", "x", "u", "item", "addPropertyControls", "ControlType", "IjuiORsAD_default", "__FramerMetadata__"]
}