unless you're hyper sensitive.... i had absolutely no problems,so there should be no problems with you running as directive.
Every exercise i started with enough weight that i could start doing 25-30 reps, then i added 20 lbs, as the weight got heavier i started adding 10lbs and repeated i kept adding until i was able to do only 1-2 reps, then i started going down in the same manner that i did going up.
Every exercise i started with enough weight that i could start doing 25-30 reps, then i added 20 lbs, as the weight got heavier i started adding 10lbs and repeated i kept adding until i was able to do only 1-2 reps, then i started going down in the same manner that i did going up.