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<howcast version="0.1">
  <title>Howcast - On the Run</title>
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    <video>
      <category-id>1435</category-id>
      <id>180122</id>
      <title>How To Run in Hot Weather</title>
      <type>HowcastGuide</type>
      <views>4020</views>
      <created-at>Mon, 18 May 2009 04:05:15 -0700</created-at>
      <rating>22</rating>
      <username>TreehouseFlicks</username>
      <description>
        <![CDATA[Don't let heat and humidity throw your running schedule off track. With a few precautions, you can safely stay on your feet in high temperatures. ]]>
      </description>
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      <duration>162</duration>
      <filename>http://media.howcast.com/system/videos/5/22/01/18/180122.flv</filename>
      <tags>sports, fitness, running, weather, hot, warm, sun, summer, heat, heatstroke</tags>
      <category-hierarchy>
        <category id="1334">Sports &amp; Fitness</category>
        <category id="1434" parent_id="1334">Running</category>
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      <comment-count>1</comment-count>
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    </video>
    <video>
      <category-id>1435</category-id>
      <id>180101</id>
      <title>How To Run in Cold Weather</title>
      <type>HowcastGuide</type>
      <views>1381</views>
      <created-at>Sun, 17 May 2009 04:02:56 -0700</created-at>
      <rating>8</rating>
      <username>Dynamic</username>
      <description>
        <![CDATA[Don't let frigid temperatures keep you from your regular run. If you're properly prepared, you'll be fine. ]]>
      </description>
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      </embed>
      <duration>139</duration>
      <filename>http://media.howcast.com/system/videos/5/01/01/18/180101.flv</filename>
      <tags>sports, fitness, running, weather, cold, winter, freezing, precautions, safety, comfortable</tags>
      <category-hierarchy>
        <category id="1334">Sports &amp; Fitness</category>
        <category id="1434" parent_id="1334">Running</category>
        <category id="1435" parent_id="1434">General Running</category>
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      <comment-count>1</comment-count>
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    </video>
    <video>
      <category-id>1435</category-id>
      <id>180130</id>
      <title>How To Follow a Runner's Diet</title>
      <type>HowcastGuide</type>
      <views>1707</views>
      <created-at>Mon, 18 May 2009 04:05:15 -0700</created-at>
      <rating>13</rating>
      <username>Dynamic</username>
      <description>
        <![CDATA[Runners have special nutritional needs; fulfill them for maximum performance. ]]>
      </description>
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      </embed>
      <duration>146</duration>
      <filename>http://media.howcast.com/system/videos/6/30/01/18/180130.flv</filename>
      <tags>sports, fitness, running, dieting, diet, foods, eating, healthy, performance, health</tags>
      <category-hierarchy>
        <category id="1334">Sports &amp; Fitness</category>
        <category id="1434" parent_id="1334">Running</category>
        <category id="1435" parent_id="1434">General Running</category>
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      <comment-count>1</comment-count>
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      <permalink>http://www.howcast.com/videos/180130-How-To-Follow-a-Runners-Diet</permalink>
    </video>
    <video>
      <category-id>1435</category-id>
      <id>180117</id>
      <title>How To Prevent Running Injuries</title>
      <type>HowcastGuide</type>
      <views>2058</views>
      <created-at>Tue, 19 May 2009 04:04:29 -0700</created-at>
      <rating>10</rating>
      <username>Dynamic</username>
      <description>
        <![CDATA[Don’t get sidelined with running injuries. A few precautions will keep you on your feet. ]]>
      </description>
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      </embed>
      <duration>133</duration>
      <filename>http://media.howcast.com/system/videos/0/17/01/18/180117.flv</filename>
      <tags>sports, fitness, running, preventing, injuries, pain, feet, legs, problems, caring</tags>
      <category-hierarchy>
        <category id="1334">Sports &amp; Fitness</category>
        <category id="1434" parent_id="1334">Running</category>
        <category id="1435" parent_id="1434">General Running</category>
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      <comment-count>0</comment-count>
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    </video>
    <video>
      <category-id>1436</category-id>
      <id>180133</id>
      <title>How To Choose a Running Shoe</title>
      <type>HowcastGuide</type>
      <views>1628</views>
      <created-at>Tue, 19 May 2009 04:04:29 -0700</created-at>
      <rating>6</rating>
      <username>Rolling_Ball_Pictures</username>
      <description>
        <![CDATA[The right running shoe can improve your performance and reduce the chances of injury. ]]>
      </description>
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      </embed>
      <duration>85</duration>
      <filename>http://media.howcast.com/system/videos/2/33/01/18/180133.flv</filename>
      <tags>sports, fitness, running, buying, picking, choosing, shoes, tennis, best, performance</tags>
      <category-hierarchy>
        <category id="1334">Sports &amp; Fitness</category>
        <category id="1434" parent_id="1334">Running</category>
        <category id="1436" parent_id="1434">Running Shoes and Equipment</category>
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      <comment-count>2</comment-count>
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      <permalink>http://www.howcast.com/videos/180133-How-To-Choose-a-Running-Shoe</permalink>
    </video>
    <video>
      <category-id>1435</category-id>
      <id>54738</id>
      <title>How To Train For a Marathon</title>
      <type>HowcastGuide</type>
      <views>3111</views>
      <created-at>Thu, 23 Oct 2008 06:04:08 -0700</created-at>
      <rating>11</rating>
      <username>ginalevy</username>
      <description>
        <![CDATA[The spirit is willing, but the flesh is flabby. Don't despair. You can conquer those 26.2 miles with some serious dedication and a good plan.]]>
      </description>
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      </embed>
      <duration>170</duration>
      <filename>http://media.howcast.com/system/videos/5/38/47/05/54738.flv</filename>
      <tags>sports, fitness, running, run, train, training, prepare, preparing, marathon, race</tags>
      <category-hierarchy>
        <category id="1334">Sports &amp; Fitness</category>
        <category id="1434" parent_id="1334">Running</category>
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      <comment-count>0</comment-count>
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      <permalink>http://www.howcast.com/videos/54738-How-To-Train-For-a-Marathon</permalink>
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  </videos>
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