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ATE & JACKO | sibling activities

@siblingmileage

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📍Melbourne, AUS 🇦🇺🦘
older sister. younger brother. 🏃🏻‍♀️🏃🏽‍♂️
runs & everything in between 🫆
collab with us via email ↓
📧 [email protected]

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here are 5 mistakes we’ve learnt to avoid. ⬇️

🛑 1. stopping straight away.

stopping suddenly after a hard run can leave you feeling dizzy or lightheaded.

*TIP: walk for 5–10 minutes to gradually bring your heart rate down.

🍱 2. forgetting to refuel.

your muscles need energy to recover, especially after a long or hard run.

*TIP: eat some carbs + protein afterwards. think eggs on toast, yoghurt and fruit, or a proper meal.

💧 3. ignoring hydration.

you lose water and salt through sweat, which can affect your recovery.

*TIP: drink water after your run. for longer or hotter runs, consider electrolytes or a salty snack too.

🥲 4. pushing through pain.

normal muscle soreness is one thing. sharp, worsening or persistent pain is another.

*TIP: don’t ignore pain that changes how you run or walk. rest and get it checked if needed.

❤️‍🩹 5. skipping recovery days.

training hard every day doesn’t automatically make you a better runner. your body needs time to adapt.

*TIP: alternate hard sessions with easy runs or rest days. sleep and proper nutrition count as recovery too.

the biggest lesson? getting better at running isn’t just about how hard you train, but how well you recover.

jacko’s still learning. i’m still learning. and that’s kind of the point.

save this for your next run, and tell us which mistake you’ve made before. 👀 by @siblingmileage

I don’t think Jacko knows what sleep is 😆
@strava @nikerunning by @siblingmileage

I fear it’s called prioritising yourself ❤️‍🩹 by @siblingmileage

be honest. do you actually warm up before your runs? 👀

because we used to think the first kilometre WAS the warm-up.

5 simple movements we use to get our legs moving before heading out. nothing complicated, no equipment needed, just a few minutes of your time.

whether you’re training for your first 5km or chasing a new PB, don’t overlook the little things.

we’re still learning too. one run at a time.

save this for your next run & send it to someone who thinks warming up is optional. 🤝

Let us know do you warm up every run? ⬇️

#runningtips #beginnerrunner #runningcommunity #siblingmileage by @siblingmileage

3 actual running tips we’ve learnt ⬇️

⭐️ 1. slow down your easy runs.

if you can’t hold a conversation without gasping for air, you’re probably running too fast for an easy day.

*TIP: slow down until you can speak in full sentences. walking breaks count too.

⭐️ 2. don’t try to match each other’s pace.

just because you’re running together doesn’t mean you’re at the same fitness level.

TIP: run at a pace where you can both talk comfortably. save the competition for race day.

⭐️ 3. consistency beats one big run.

you don’t need to run 10km every time to get better. showing up regularly matters more.

TIP: start with 2–3 easy runs a week, even if they’re only 15–20 minutes. build up gradually.

you don’t have to be the fastest or the fittest to start running.

we’re still figuring it out ourselves. at least we’ve got someone to annoy along the way. 😝

save this for your next run & send it to the sibling you’re trying to convince to start running with you. 👀 by @siblingmileage

5 movements to AVOID stiffness ⬇️

⭐️ 1. lateral leg swings

helps loosen your hips and prepare your legs for movement.

*TIP: 10 each side. keep your body steady and swing with control.

⭐️ 2. hamstring scoops

helps improve movement through your hamstrings before running.

*TIP: 10 each side. keep your front leg fairly straight and reach towards your toes.

⭐️ 3. lateral lunges

gets your hips, glutes and inner thighs moving.

TIP: 10 each side. sit side into one hip while keeping the opposite leg straight.

⭐️ 4. hip openers

helps prepare your hips for a comfortable running stride.

*TIP: 10 each side. lift your knee and rotate outwards slowly without twisting your whole body.

BONUS ⭐️ 5. butt kicks

gets your legs moving and gradually increases your heart rate.

*TIP: 20–30 seconds. start gently and build your rhythm.

You don’t need a complicated routine to prepare your body for a run.

we’re still learning what works for us, and sometimes it’s the simple things that make the biggest difference.

What is your favourite warm up? Let us know 👀 by @siblingmileage

Are you ever really ready? ⬇️ by @siblingmileage

one wants 49:59. the other wants 59:59. ⬇️
Who wants what can you guess ? 😱 by @siblingmileage

Live LIFE they way YOU want to. by @siblingmileage

back in february, i could barely run 1km without stopping. and when i did, it took me 8:30.

today i ran 9km at 6:18/km.

it’s funny how something that once felt impossible can eventually become something you look forward to.

i’m learning that progress isn’t always about pushing harder. sometimes it’s about showing up, slowing down and giving yourself time to get better.

a little proud of this one. 🥹

if you’re just starting out, save this as a reminder that your first kilometre doesn’t define your next one. by @siblingmileage

he’s 16. i’m 24. and apparently age means nothing when it comes to running advice.

🦥 1. run slower to get faster. not every run needs to be a personal best. easy runs build endurance too.

*TIP: go for a run with someone and have a chat. if you can comfortably hold a conversation without gasping for air, you’re probably at a good easy pace.

2. don’t overlook recovery. sleep, eat properly, hydrate. your body needs something back after everything you ask of it.

*TIP: after a run, have a proper meal with carbs and protein, drink some water and prioritise a good night’s sleep. recovery starts with the basics.
*BONUS: invest in @2xu recovery range.

✅ 3. consistency over perfection. you don’t need to smash every session. just keep showing up. the boring weeks add up.

*TIP: start with 2 runs a week that fit your schedule. even 15–20 minutes counts. build the habit before worrying about distance or speed.

🌤️ 4. stop skipping your warm-up. give your body a chance to get moving before asking it to run.

*TIP: spend 5 minutes brisk walking or lightly jogging, then add a few leg swings and dynamic movements before picking up the pace.

💨 5. find your breathing rhythm. relax your shoulders, settle into a comfortable pace and let your breathing guide you.

*TIP: try breathing in for 3 steps and out for 3 steps on an easy run. don’t force it, just find a rhythm that feels natural. if you’re struggling to breathe, slow down.

we started running together to spend more time with each other. didn’t expect to learn this much from my little brother along the way.

save this for your next run, or send it to someone who could use a reminder.

What tip did you need to hear? ⬇️
#melbournerunclub #melbourneruncommunity #siblingsgoals💕 #siblingactivites by @siblingmileage

Jacko always got emotion drop the E. by @siblingmileage