90.1K
LUjust a reminder xx #runningmotivation #beginnerrunner #running #runner
@luellamayfitness
#For Runner
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PRLong Run Tips ⬇️
Long runs should be designed around what your goal is in training and your current fitness level. Long runs are a great way to build your aerobic fitness, work through muscle fatigue, and increase time on feet. Here’s some more tips:
-Long Runs should comprise 20-25% of your total weekly volume.
-Vary the intensity of your long runs
Conversational long runs - this is extremely helpful for newer runners looking to develop basic endurance and for more experienced runners to build volume . Aim for a comfortable intensity but still quick enough to maintain a regular stride and provide enough of a stimulus for the body (there is such a thing as going too slow)
Progression Long Runs - your long run will begin at conversational pace but will slowly get faster over the course of the second half of the run and end around lactate threshold pace
Workout Long Runs - this is just as name says a workout during a long run and help your body learn to run fast while fatigued and tired. You can throw a mix of various workouts into a long run such as a tempo, fartlek, mile repeats.
Alternating every week between a conversational long run and a progression/workout long run will provide great training benefits while keep you fresh and minimize the risk of injury or overtraining
-When beginning, focus on time on feet over distance. Frame your runs in minutes not miles. This is great for beginners to focus on building endurance and not worrying too much about pace
-Hydration & Fueling- hydrate and fuel before, during, and after your long run will ensure your body is primed to have the energy to crush your long run and keep your body from breaking down. I love to hydrate with water and electrolytes (currently I just do water and sea salt) and I fuel with a banana and some peanut butter toast before the run and a large meal with plenty of protein, carbs, and healthy fats after the run to replenish what was lost during the long run.
Keep these in mind for your next long run!
#fyp #explorepage #reels #running #runners #motivation #tips #training #d1 #college #trackandfield #fitness #exercise #distancerunning #marathon #halfmarathon #longrun
@pruthruns
2.8M
MU11 miles down. 😛 🎀💅🏼👟💨🫧☁️
The wind really tried holding us back, but we finished strong! 🤩
Running gear is linked on my LTK. 🫶🏼
@muaerika18
162.2K
RUI’m a new runner here too! I feel all the nerves, make all of the comparisons and I’m just trying to do something for me. I’m sharing the reality of being a new runner and the things I’m learning along the way. Join me if you’re a new runner too 💜 I’m looking forward to getting to know you ☺️
#beginnerrunner #newrunner #couchto5k #mumswhorun #runningtips
@run__with__jenna
408.7K
RUYou ran. That’s it. That’s the win. 🏁
Fast or slow — you did what most didn’t.
#YourPace #SoundMindSoundBody #SlowRunner #runningover50 #ASICSFrontRunner
@running.like.a.wrinkly
82.9K
NIThe world is noisy but when I run it’s quiet
@bpnsupps ‘NICO’
#running #runner #runningmotivation #motivational #peace
@nicofelich
3.0M
RU🏃♀️🏃♀️
#viral #trending #runners #instagram #trendingreels
@runfitpiku
89.7K
DE⚡️ #running #runrunrun #runners #dedication
@deborahfashionrunning
26.4K
AMHow to start running as a beginner 🏃♂️ Start smart with Couch to 5K, the right shoes, and a pace that keeps you going. No rush—just progress. You got this!
#RunningTips #CouchTo5K #BeginnerRunner #runwithme #running #runningmotivation #ambersrunningjourney
@amberjxne
1.7M
LAThis took me way too long to learn.
Once I learnt this and stuck to my HR, I saw huge improvement.
So if you’re new to running or not sure why you’re not getting better stick to this 🔥
#runner #runnersofinstagram #runningmotivation #runnerofinstagram #runninggirl
@laurenwhybird
18.2K
RASlow runner here!! What pace is this?
#slowrunner #runnergirl #mumswhorun #beginnerrunner #couchto5k
@rachaelsalehyoga
95.7K
JOSometimes we run to slow everything down. The noise. The rush. The constant pull in every direction.
Compression Socks: @getflytex.co « Jonsrunning »
#triathlon #runninginspiration
#marathon #motivation #running
@jonsrunning
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Explore For Runner#shoulder mobility stretches for runners#single leg exercises for runners#carpet runner for stairs#shoulder flexibility exercises for runners#running motivation for new runners#incorporating strength training for runners#core engagement for runners#mountain climbers for runners