Falling off the fitness wagon after all your hard work? Don’t let it happen. Consistency is the key to keeping progress. Make it a habit: • Schedule runs like meetings • Train with a partner • Aim for 3-4 runs a week Don’t slack off. #fitness

Let’s talk running fears. What’s the one fear you’ve overcome? Share your story. #running

Someone told me trail runners are just road runners who couldn’t handle real speed. What do you think? #running

As a part of my heat resistance training, I try to schedule at least one easy long run during the hottest part of the day in #bali Embrace the heat

First tempo workout for my Half marathom sub-120 attempt. Please give me your best HM tips

When did ‘listening to your body’ turn into ‘giving up when it gets tough’? Don’t confuse discomfort with ‘not listening.’ Push through the hard stuff. Your body is capable of way more than you think. #running

Walking 20 minutes is now considered exercise? We’ve become so sedentary that basic movement is celebrated as a workout. Get up. Get moving.

New to running? Start with long walks. 30 minutes, then build it to 60. This is your foundation. Walk three times a week, and by week four, you’re ready for walk/runs. running

Your body craves challenge. Sprints can wreck your joints—hills are the solution: • Build strength • Improve form • Control speed • Reduce impact Start with one hill session per week. #running

How fast is your 5K? • 12-14 min = Olympic-level • 14-18 min = Elite • 18-22 min = Competitive • 22-25 min = Average • 25-30 min = Fit enough • 30-40 min = Beginner Over 40? You’re trying—and that’s what matters. #running

Running with music or silence? Me? I like silence. Forces you to feel every step. But hey, if music helps you find your rhythm, go for it. What’s your go-to? #running

Fun run race dosguised as a tempo workout day. Hows youer training this week?

Never tracked your calories? You have no idea how much you’re eating. It’s always more than you think. Start tracking. #caloriesmatter

It’s up to YOU to get fit. It’s up to YOU to be a great parent. It’s up to YOU to build the life you desire. You either own your problems or let life run you over.

The Maybank HM was an amazing event. Nicely organized. Plenty of water stations. Super nice Balinese people. And my time wasn't that bad. #Bali

Big Myth: “You need to lose weight before you run” That’s straight-up gatekeeping. Can you move? Can you walk-jog, even if slowly? Congrats—you’re allowed to run. And here’s the kicker: even if your weight doesn’t change, your fitness and health can improve. Stop waiting for permission.

Running isn’t a therapist. It won’t unpack your childhood. It won’t reframe your thoughts. It won’t challenge your inner critic with compassion. What it can do is keep you grounded enough to do that deeper work when you’re ready. So don’t use running to avoid therapy.

“If you have time to scroll, you have time to squat.” – Strength training doesn’t require a gym — just discipline.

Running in bad weather builds something deeper than muscle. Your mind learns: no excuse is good enough. Your spirit learns: comfort is optional. Your soul learns: you’re capable of anything. #running

Todays hard work

Vertical oscillation = running with a bounce = wasted energy. Here’s how to fix it: • Imagine running under a low roof—don’t hit your head • Keep your foot below your knee, not ahead of it • Focus on quick steps, soft landings Keep it smooth, keep it efficient. #running

Running isn’t really about running. It’s about showing up when you don’t want to. It’s about getting out there in the rain, heat, or cold. It’s about building mental strength to face anything life throws at you. #running

World’s oldest marathon runner dies in a hit-and-run at 114. Not a joke. And, please no jokes. Just respect. 🙇🏼‍♂️ us.cnn.com/2025/07/15/a... #death #news #age #irony #India #running #marathon #athletics #athlete

Hill workouts are tough—but they’re worth it. Hill running is like speedwork in disguise. Here’s how to do it: • Find a hill 100+ yards long • 90% effort, 30 seconds to 1 minute • Walk/jog back down for recovery Increase intensity as you progress—more intervals, steeper inclines. #running

Want to run longer and burn fat more efficiently? Try the Maffetone Method (MAF). Work mostly in your aerobic zone (Zone 2)—180 minus your age gives you your max aerobic heart rate. The result? Better aerobic base, less fatigue, and burning fat while you run. #running

Sad truth: Miss two workouts in a row, and suddenly months of missed gym sessions can fly by. Don’t let it happen. Whatever you do, never miss twice. #running

You don’t hate running. You hate being uncomfortable. It’s that simple. Push through it. #running

Running math that no one talks about: • 5 runs per week • 2 pieces of gear per run That’s 10+ items to wash, plus socks, hats, towels, and more. Times 52 weeks? That’s 520+ items of laundry. Running is amazing—but the laundry situation is real. #running

Do cardio. Walk a lot. Lift weights. Hydrate. Eat clean. Go to bed at the same time every night. Get sunlight in your eyes every morning. And most importantly—be consistent. Health isn’t rocket science. #running

Ice baths, foam rollers, and massage guns won’t fix your laziness. Train harder, or stay injured. Simple as that. #running

Running teaches you that growth isn’t linear. Some days you’ll feel unstoppable. Others you’ll question everything. But the magic? It’s in showing up, anyway. #running

My morning coffee is a legal performance enhancer. What’s your pre-run ritual? #running

Trying to out cardio a poor diet? It’s foolish. It takes 30 seconds to eat 400 calories from pizza. It takes 30 minutes to burn it off running. Nutrition must be priority #1 for fat loss. #running

A good finish time for a half marathon is relative to YOU. • Men: 2:05:15 • Women: 2:23:45 But don’t get caught up in time. For beginners, breaking 2 hours is an amazing goal. Remember: every journey is unique. Enjoy the race. #running

Running isn’t about pace, splits, or distance metrics. It’s about: • Feeling the wind in your hair • Hearing your breath sync with your steps • That perfect morning light through the trees Stop obsessing over data. Run free. #running

Rhythmic breathing = synced breaths with your foot strikes. Start with a 3:3 ratio if you’re a beginner. • 3 steps in, 3 steps out. As you improve, move to a 2:2 ratio. For tempo, even 2:1 or 1:1. Master your breathing, master your pace. #running

The real transformation from the gym isn’t physical. It’s when you stop asking: • ‘What’s the fastest way to get abs?’ And start asking: • ‘How do I build a life where strength, discipline, and excellence are non-negotiable?’

How long does it take to become a runner? Great question. And the truth? I don’t have a perfect answer for you. But here’s what I do know—everyone’s different. Keep reading...

Strength training + running = a match made in heaven. 20-30 minutes, 2-3 times a week is all you need. Give your muscles 48 hours to recover between sessions. Focus on balance, not burnout.

What’s a good 5K pace? For beginners: • Men = 11-minute miles (35 minutes total) • Women = 13-minute miles (42 minutes total) Experienced? 7-8 minute miles (20-25 minutes total)

Want to fix your mental health? Start with your physical health. Exercise does wonders for the mind. Trust me.

Running used to be about grit. Now it’s playlists, Strava likes, and overpriced ‘recovery’ tools. Running’s about you—not what you wear or how many likes you get.

Planning a sub-4 marathon? You’re gonna need more than just the desire . • 20 miles per week minimum • Can run 90 minutes non-stop • Half marathon under 1:50 Not ready? Test your 10K

Curious how fast you need to run for a new 5K PR? Check out these pace-to-finish-time breakdowns. Even if you’re not chasing 5-minute miles, every pace is worth celebrating. Comment below and let’s cheer each other on!

Run/walk: Is it really running? Hell yeah, it is. You’re moving, you’re sweating, you’re making progress. Don’t let anyone tell you otherwise.

People think success is: • Making money • Getting famous What it actually is: • Being healthy • Having morals • Being a good friend • Owning your time Success isn’t a race; it’s how you live

You won’t always love the run. But you’ll always love that you ran. Every single time.

World-class male marathoners: 2 hours. Elite women: 2:15. But for most of us, the average marathon time is closer to 4:20 for men and 4:45 for women. Finish under 4 hours? You’re in the top 25%.

If you’re serious about fat loss and improving your health—cut the alcohol. Until you’re in a healthier position, you’re just not that serious. It’s a choice. Prioritize your health, or stay stuck

Arthur Lydiard and Bill Bowerman are the ones who made running for fitness mainstream. Lydiard introduced jogging in New Zealand, and Bowerman brought it to the U.S. They sparked a movement. And we’re all part of it now