21.4K
ZADM me the word “FAILURE” if you’re looking for a below average running coach
#RunningCoach #MarathonCoach #RunningInfluencer #runinfluencer
@zachrancey
#Below Average Running
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3.1M
MAHere are the average times of male and female runners in all distances.
Are you above or below the average?
🎥 @yannrodrigues
👉Follow @marathon.handbook 👈
#average #times #runrunrun #run #runner #running #5k #10k #halfmarathon #marathon #competition #race #motivation
@marathon.handbook
31.3K
NEAVERAGE RACE TIME, because it’s fun , not because it says anything about YOUR PERSONAL performance.
What is your average race times? Drop in comments below 🏃🏾♂️🏃🏽♀️🔥
#running #workout #halfmarathon #marathon #5km #10km
@nellyoliha
12.3M
MA10 Hacks Below 👇🏻
I see runners gasping for air within the first mile and wonder why they’re sabotaging their own breathing from the start...
These are the 10 hacks to never get out of breath when running that will change everything:
1. Start 45 seconds slower than feels “right”
If you’re breathing hard before mile 1, you’ve already failed - your first mile should feel almost boring.
2. Master the nose-breathing rule
If you can’t breathe through your nose, you’re going too fast - this automatically keeps you in the right zone.
3. Focus on exhaling completely, not inhaling more
Most runners try to suck in more air when they should be pushing out stale air first.
4. Use the conversation test constantly
If you can’t speak in complete sentences while running, slow down immediately - no exceptions.
5. Keep your shoulders relaxed and down
Tense shoulders restrict your lung capacity by up to 30% - loose arms mean easy breathing.
6. Practice the 3-2 breathing pattern
3 steps inhale through nose, 2 steps exhale through mouth - this rhythm prevents overbreathing.
7. Run with a slight forward lean from your ankles
This opens your chest cavity and allows your lungs to expand fully with each breath.
8. Never run through gasping or panic breathing
The moment you start mouth-breathing frantically, walk for 30 seconds and reset completely.
9. Train your diaphragm during easy runs
Practice belly breathing when it’s comfortable so your breathing muscles work when it’s hard.
10. Fuel properly 2-3 hours before running
Low blood sugar forces your body to work harder and breathe heavier for the same effort.
The truth is, getting out of breath isn’t about fitness level - it’s about breathing technique.
Fix these hacks and you’ll run twice as far without ever feeling out of breath.
Mathew x
P.S. Struggling to balance running and lifting?
Well that’s why I created “The 7-Day Hybrid Split”
If you’re interested, DM or comment “HYBRID” and I’ll send it over to you for FREE!
#hybrid #runningtips #running #marathontraning
@mathewwrightt
356.3K
JJSCALED PACE TARGETS BELOW 👇🏼
This is one of my favourite footy specific interval running sessions 🏃🏻♂️
Share this one with a mate and head down to your local oval to give it a go ✅
The aim with this one is to have the biggest contrast possible between your sprint pace and your jog pace ↔️
🔴PACE TARGETS🔴
🔹2km time trial ➡️ Average pace per work block
(not including rest times)
🔹Above 9:00 ➡️ 6:20 min/km
🔹8:00 - 9:00 ➡️ 5:45 min/km
🔹7:30 - 8:00 ➡️ 5:15 min/km
🔹7:00 - 7:30 ➡️ 4:55 min/km
🔹6:30 - 7:00 ➡️ 4:40 min/km
🔹6:00 - 6:30 ➡️ 4:30 min/km
🔹Sub 6:00 ➡️ 4:20 min/km
Not sure what your 2km time is? Just judge off your first block, and aim to maintain that pace throughout 👍🏼
🔴THE SESSION🔴
🔹Pole 1 ➡️ Pole 2: SPRINT (90%)
🔹Pole 2 ➡️ Pole 3: JOG (50%)
🔹Pole 3 ➡️ Pole 4: SPRINT (90%)
🔹Pole 4 ➡️ Pole 1: WALK (Recovery)
x 4 laps per block
🔹 3 min REST between blocks
🔹 x 3 BLOCKS
Want more sessions like this? DM me the word “READY” and I’ll get you sorted 👊🏼
#preseason #offseason #localfooty #afldraft#strength #aflstrength #afl #offseason #intervalrunning
@jjshighperformance
430.3K
BINew career as a below average runner 😬
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#Running #runner #runningcommunity #marathon #marathontraining #beginnerrunner #hybridathlete #runningtips #newrunner #runningfunny #runninghumour #runningmeme
@billydonnan
1.0M
RAFact or fiction??
•
Where my fellow heavy sweaters at? I’m not talking a cute little glisten. I’m talking tomato face, looks like you peed your pants, dry shampoo simply isn’t gonna cut it sweaters. Y’all are my people 😂
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I used to be SO embarrassed by how much I sweat, but now it’s something I’m proud of. However - if you’re a heavy or salty sweater out there training this summer - GELS ALONE ARE NOT GONNA CUT IT & here’s why 👇
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The average runner needs around 400-500 mg of sodium per hour of running - but heavy and salty sweaters could need closer to 800-1,000 mg PER HOUR.
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Most gels have around 100 - 200 mg of sodium each - which means you need to SUPPLEMENT your sodium.
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My go-to is @saltstick - especially during summer training. They have 100 mg of sodium for every 2 tablets & right now ALL of their products are 20% OFF until 7/11 for PRIME DAY!️
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Drop PRIME below and I’ll send you the link!
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#run #runner #running #runnergirl #runnergirls #womensrunningcommunity #femalerunner #newrunner #beginnerrunner #runhappy #runstreak #runstrong #halfmarathon #halfmarathontraining #motherrunner #momswhorun #marathon #marathontraining #marathonrunner #morningrun #saltstick
@raceacrossthestates
410.1K
RU💪 You can check how to get your photos/videos promoted in our Instagram page, use the link in our bio: @RunningTerritory
Running vs. Race Walking under the South African sun. Today’s training was an easy 20km walk (5:08min Pace/ 138bpm heart rate) and 10x100m strides afterwards with @leauger01 (3:42min average pace).
📽 hilbert_jonathan
@runningterritory
3.4K
MAAll this running and I still feel below average😂
Sometimes when I look at other people's paces I think about how far behind or how slow I am.
But then I remember, just being able to run regularly is a blessing and I should just focus on my own goals rather than compare myself with others.
#RunningLife #RunnerStruggles #FitnessReality #JustKeepRunning #BelowAverageRunner #TrainingTruths #RunningHumor #EveryMileCounts #ThisIsRunning #RunTillYouCrawl #CardioPain #StruggleToStride #NotFastButCommitted #RunHardStayMediocre #ChasingAverage
@marccruns
123.4K
BEThe little belt that could.
But let me know what you can fit in your belt, the possibilities are endless! #belowaveragerunning #spibelt #teamspibelt @spibelt
@belowaveragerunning
338.8K
DJComment ‘mystery’ to spin the wheel for a mystery discount on my ‘14-day Garmin Mastery’ course where I show you everything you need to know about your Garmin watch 💪🏻
☝🏻 You’ll need this for your marathon!
Our watches show tons of data but on race day, less is more
Use this setup so that you only have the essential info showing and to make your watch as accurate as possible
Before you ask about heart rate (because I know you will), I’d recommend having this on its own screen so that you can check it when you need to - you don’t need it there 100% of the time
And if you’ve got any friends with a big race coming up, send it to them too 😄
#garmintips #marathon #raceday
@djcfitness
228.8K
GIOk now show me the AI version
#giants #giantspride #giantsnation #football #nflmemes #camskattebo #nfl
@giantsmemesig
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