Today's long run. Rain and chaos in Bali. How was your run today? #running

Many are afraid of being alone. I’m afraid of missing a run.

I like having a simple post-run cheat sheet — nothing fancy, just real foods that help my body bounce back after a long run. Here are 30 options that always earn a spot on my list (and why). 👇

News flash: taking walk breaks doesn't revoke your "real runner" card.

Real running means no walking? Keep your rules to yourself – I'll take a finish line over your approval any day.

A hard pill to swallow: shoes don’t just wear out from running… they wear out from how we treat them. And once I started paying attention, they suddenly lasted way longer than I expected. Here are the things that made the biggest difference for me:

Shoes don’t die all at once. They quit on you slowly. One tiny signal at a time. And honestly? They usually warn you way before your tracking app ever does. Here’s the checklist I wish I had sooner 👇

Is walking during a race a smart strategy or a sign you didn’t train hard enough?

Which flex is bigger? A 2:30 marathon… or a sub-15 5K? Be honest.

Improvement imprrovement... How was your workout today?

Everyone wants running to feel easy instantly. Newsflash: it won’t. Not today. Not next week. Probably not next month either. And that’s EXACTLY why most people quit before they ever get good...

Most runners don’t need more motivation. They need someone to finally tell them the truth. So here it is. After a decade of running, I’ve watched more runners destroy their progress with avoidable mistakes than with injuries. Let me tell you more below...

Tell me you’re a runner without telling me you’re a runner. I’ll go first 👇

Hot take: Most people don’t need a new running plan — they need honesty. About their goals. About their effort. About what they actually want from running… not what sounds good on Instagram.

Unpopular opinion: If you’re a beginner, running every day is one of the worst things you can do. Yeah, I said it. 🧵👇

Hot take: Heel striking is the most overrated hill people die on in the running world. Yeah, I said it. And before someone replies with “bUt ElItEs HeEl StRiKe” Let me stop you right there...

Today's session consisted of three 3-milers at HM race pace. Hows your training today? #running

This will trigger some runners… but here it is: You don’t need new shoes. You don’t need another training plan. You need to fix your running form. Yeah, I said it. The problem isn’t your endurance — it’s how you move. 👇

Finally no rain today. Share your run stat

More easy running—adjusted to your fitness level—will actually make you faster. It sounds counterintuitive, and it’s one of the hardest truths for many runners to accept. Yet it works.

Lemme be honest with you: At first, running sucks. Your chest burns, your legs ache, and you swear everyone who “loves running” is lying. But here’s the truth: it does get better. Just… not right away. Now lemme tell you how long it's gonna take for running to feel easy ...

Today I got drenched in rain. Was supposed to be an easy one but running over a 10k in shin deep water has made things...a little harder. How do you handle running in the rain?

I once thought running more miles meant getting better faster. So I jumped from 10 miles a week to 40. You know what happened? I didn’t get faster. I got broken. Here’s the truth nobody wants to hear about building mileage 👇

I don’t always pray before a run. But there are days the road feels like church. The cold hits your lungs. The wind fights you. The sun burns your skin. And somehow, you still whisper — thank you. Because running isn’t just training. It’s surrender. Every breath a reminder that you’re alive.

Most runners fail for one reason: They start too big. Everyone wants to jump to 40 miles a week, crush workouts, post splits. Then they burn out or get hurt. The truth? The best runners master one unsexy rule — Start small. 🧵👇

Dragged myself out the door this morning. No real plan — just “go run.” And honestly? It showed. Felt scattered, no rhythm, legs didn’t know what they were supposed to do.

Most runners don’t need more miles. They need better structure. Took me years (and a few injuries) to figure that out. More isn’t always better — sometimes it’s just dumb. Here’s how I finally built a week that made me stronger instead of just exhausted 👇

Most people are unhealthy. Most people quit. Most people do what’s easy. You don’t have to. Do the opposite. Lift heavy. Run far. Cook your food. Sleep early. Say no. Normal isn’t working. Be different.

Show your post-race face

I used to think longer strides made me faster. Turns out, that’s exactly what was slowing me down. 👇

If you can’t stay in Zone 2, you’re too out of shape to run multiple days a week. And that’s okay. Start with walking, biking, and intervals. Gradually increase your running, and you’ll get there. Patience = progress. #running

Everyone wants a faster 5K. But few are willing to respect the timeline it takes to earn one. Let’s break down what it really takes — week by week, phase by phase — to get faster without burning out.

When runners ask, “How much training time do I actually need?”, this chart gives the clearest answer — and it’s often less than you think. Here’s the breakdown I usually tell my athletes 👇

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

Legs were heavy tonight. One of those runs where you question why you even lace up. Kept it simple:

(Quick Thread) Lately I’ve been going back to basics, reminding myself what actually keeps me healthy and moving long-term. It’s not fancy shoes or perfect splits — it’s the simple stuff most of us forget. Here’s the checklist I keep coming back to:

When I started running, I thought walking meant weakness. If I slowed down, I’d lose progress. But walking turned out to be my foundation — not my fallback. It built my endurance, protected my joints, and kept me consistent. Walking isn’t quitting. It’s how real runners keep going.

Just logged a 12K tempo at 8/10 effort, averaging 4:15/km in ~32°C heat. Curious how that would adjust in cooler conditions — say around 22°C. Based on heat-adjustment charts I’m guessing ~3:58–4:00/km equivalent? Does that line up with your experience?

You ever hear your own footsteps and think, “Man… that can’t be good”? Yeah. That was me — every run. Keep reading...

Performance = physical fitness × mental consistency You can be in peak shape — but if your mind’s full of doubt, nerves, or distractions? You’ll crumble. Flip side: a strong mental game can make average fitness go a long way. I’ve seen runners with less talent outlast stronger ones

Used to scroll through other runners’ stats and feel behind. Faster splits, better shoes, etc Then one day, I stopped comparing and just… ran. No pace goals. No tracking app shouting at me. Just me and the sound of my shoes hitting the ground. That run felt different — not faster, but freer.

The golden rule of running? Start small. Simple, yeah — but most of us (me included) have ignored it and paid the price. 🧵

Going for a long run? Ask your slower running friend Speed day? Tag your quickest buddy. Mixing up your running partners like this can turbocharge your training. Long, slow runs with someone more laid-back help you build stamina Tag your running friend in the comments section below.

If you’re slower than these times, it’s time to stop cruising. You’re not broken — you’re just not training hard enough yet. Intervals. Hills. Tempo runs. They suck — but they change everything. Don’t let “average” become your comfort zone. Now go earn your next PR.

(A Thread) Listen, I’ve been running for over a decade now — and I can tell you this: no matter how long you’ve been at it, you’re gonna mess up. Here are 16 common running mistakes — and how to fix them:

Two eggs? That's not a high protein breakfast, folks. I’m talking 30+ grams of protein to start your day right. Eggs are great, but don’t think you’re covered with just two.

Sunday long run. Pushing that relatively easy pace one second at a time. The heat in #bali lately is crazy (Picture from the Isoplus HM last week)

Didn’t feel like running today. But I remembered something that changed how I think about it —don’t chase miles, just count minutes. The first time I tried running, I barely lasted 10 minutes before walking. Now I set a 30-minute timer and just move — walk, jog, breathe, repeat. Start small.

(Thread) When I first started training, I thought “consistency” meant running every damn day. Spoiler: it didn’t...

No Soreness ≠ No Gain. Soreness just means your body met something new — not that you got better. Well-trained runners aren’t sore all the time. They’re adapted. Efficient. Recovered enough to train again tomorrow. Chronic soreness isn’t a badge of honor — it’s a red flag. Train smart. Not sore.