{"version":"1.0","provider_name":"CoachUp Nation","provider_url":"https:\/\/www.coachup.com\/nation","author_name":"Jessica Theifels","author_url":"https:\/\/www.coachup.com\/nation\/articles\/author\/jessicatheifels","title":"How to Prepare for Your First Long Run - CoachUp Nation","type":"rich","width":600,"height":338,"html":"<blockquote class=\"wp-embedded-content\" data-secret=\"eBhHbUyHyI\"><a href=\"https:\/\/www.coachup.com\/nation\/articles\/how-to-prepare-for-your-first-long-run\">How to Prepare for Your First Long Run<\/a><\/blockquote><iframe sandbox=\"allow-scripts\" security=\"restricted\" src=\"https:\/\/www.coachup.com\/nation\/articles\/how-to-prepare-for-your-first-long-run\/embed#?secret=eBhHbUyHyI\" width=\"600\" height=\"338\" title=\"&#8220;How to Prepare for Your First Long Run&#8221; &#8212; CoachUp Nation\" data-secret=\"eBhHbUyHyI\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\" class=\"wp-embedded-content\"><\/iframe><script>\n\/*! This file is auto-generated *\/\n!function(d,l){\"use strict\";l.querySelector&&d.addEventListener&&\"undefined\"!=typeof URL&&(d.wp=d.wp||{},d.wp.receiveEmbedMessage||(d.wp.receiveEmbedMessage=function(e){var t=e.data;if((t||t.secret||t.message||t.value)&&!\/[^a-zA-Z0-9]\/.test(t.secret)){for(var s,r,n,a=l.querySelectorAll('iframe[data-secret=\"'+t.secret+'\"]'),o=l.querySelectorAll('blockquote[data-secret=\"'+t.secret+'\"]'),c=new RegExp(\"^https?:$\",\"i\"),i=0;i<o.length;i++)o[i].style.display=\"none\";for(i=0;i<a.length;i++)s=a[i],e.source===s.contentWindow&&(s.removeAttribute(\"style\"),\"height\"===t.message?(1e3<(r=parseInt(t.value,10))?r=1e3:~~r<200&&(r=200),s.height=r):\"link\"===t.message&&(r=new URL(s.getAttribute(\"src\")),n=new URL(t.value),c.test(n.protocol))&&n.host===r.host&&l.activeElement===s&&(d.top.location.href=t.value))}},d.addEventListener(\"message\",d.wp.receiveEmbedMessage,!1),l.addEventListener(\"DOMContentLoaded\",function(){for(var e,t,s=l.querySelectorAll(\"iframe.wp-embedded-content\"),r=0;r<s.length;r++)(t=(e=s[r]).getAttribute(\"data-secret\"))||(t=Math.random().toString(36).substring(2,12),e.src+=\"#?secret=\"+t,e.setAttribute(\"data-secret\",t)),e.contentWindow.postMessage({message:\"ready\",secret:t},\"*\")},!1)))}(window,document);\n\/\/# sourceURL=https:\/\/www.coachup.com\/nation\/wp-includes\/js\/wp-embed.min.js\n<\/script>\n","thumbnail_url":"https:\/\/www.coachup.com\/nation\/wp-content\/uploads\/2017\/01\/cropped-dreamstime_s_60683315.png","thumbnail_width":800,"thumbnail_height":450,"description":"How to Prepare for Your First Long Run You\u2019re ready for your first long run, but don\u2019t lace up your sneakers just yet. Taking your running to the next level requires planning to avoid injuries and excessive soreness. When you go too far too fast or take off for an 8-mile run with no route [&hellip;]"}