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First I hear of this McDougall. I learned everything I typed on my own, painfully, by running in all the wrong ways first. That's why I was about 42 when I learned how to run.
That said, if McDougall says the same things I say, great! No one should suffer injuries from heel stomping like I had. No one should go through the same hell as I. No one should have to cough up blood from their lungs due to overly rapid breathing, like I had. No one should believe the rate of breathing is a fixed and inborn quality. Instead everyone should know that the rate of breathing is a trainable quality. And the rate of breathing depends on the calmness of one's deep mind. The calmer the mind, the slower the breathing can be. Hence why I advised to enter a sleep-like state.
I also combined running with meditation and psychoenergetic training (I learned psychoenergetics from Nanci Trivellato and Robert Bruce). That's basically it in a nutshell.
Don't know about that, boss.
It probably depends on your goals?
I suggested running first because that one exercise just does waaaaaaay too much benefit in waaaaaay too many areas.
But there are lots of highly specific exercises like partial lifts, finger strength, static exertions, dynamic tension a la Charles Atlas, etc. All depends on your goals and time/energy availability.
What I described will make one tough and resilient like a solder with an endless gas tank.