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Ideal RPM range while driving a 245? 200 1980

I installed a manual in my wagon, and now that the RPM's are under my more direct control, I have a question as someone who does not have much experience driving a stick. When is the ideal RPM to shift? Some people I know have suggested running up into 3000-3500 before shifting. I have a tendency to keep my RPM's very low while shifting, although I've heard that is somehow bad for the engine. Are there any experts out there that can offer advice about how safe it is to keep the engine higher before shifting versus lower? What are the pros and cons? Thanks!

Jason
1980 245 B21F M46






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