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Comment “GRAM” for full guide and prompt! #strava #garmin #claude #runcoach #whoop
Comment “GRAM” for full guide and prompt! #strava #garmin #claude #runcoach #whoop
Most runners think discipline means pushing harder every day. But real discipline is holding back when your body needs easy work. Easy runs build the engine. Hard days sharpen it. That’s why I’ve partnered with Stryde AI — an app that helps runners know what to run each day using Apple Health data. Stryde AI is live now. Link in bio. #running #5ktraining #runcoach #easyrun #zone2running
Most runners think discipline means pushing harder every day. But real discipline is holding back when your body needs easy work. Easy runs build the engine. Hard days sharpen it. That’s why I’ve partnered with Stryde AI — an app that helps runners know what to run each day using Apple Health data. Stryde AI is live now. Link in bio. #running #5ktraining #runcoach #easyrun #zone2running
From a running coach and nutritionist these are my TOP 3 TIPS to focus on and optimise going into Sydney Marathon! (Ps the measurements spoken of are a blanket rule in training. Eg. 30g protein post run - meaning everyone is different and some may need more or less than these amounts depending on their body/experience and session intensities) We will talk soon about the Carb load 🫱🏽‍🫲🏾🫱🏽‍🫲🏾 STAY TUNED 🫶🏼 from @the_other_brady #runcoach #runningtips #sydneymarathon #marathontips #runningnutrition
From a running coach and nutritionist these are my TOP 3 TIPS to focus on and optimise going into Sydney Marathon! (Ps the measurements spoken of are a blanket rule in training. Eg. 30g protein post run - meaning everyone is different and some may need more or less than these amounts depending on their body/experience and session intensities) We will talk soon about the Carb load 🫱🏽‍🫲🏾🫱🏽‍🫲🏾 STAY TUNED 🫶🏼 from @the_other_brady #runcoach #runningtips #sydneymarathon #marathontips #runningnutrition
More running does not equal better running More running can lead to chronic fatigue, injuries, and burnout if your body isn’t ready for it. The key is to find the right amount of running that allows your body to adapt, grow, and recover all at the same time. So more mileage might not always be the answer for you, it may be less #run #runner #running #runcoach #runningcoach
More running does not equal better running More running can lead to chronic fatigue, injuries, and burnout if your body isn’t ready for it. The key is to find the right amount of running that allows your body to adapt, grow, and recover all at the same time. So more mileage might not always be the answer for you, it may be less #run #runner #running #runcoach #runningcoach
A common mistake with #runningform or #runningtechnique we see is that distance #runners fear the “dreaded #heelstrike “ so much that they totally overcompensate and instead do a “forced toe strike”. This can lead to injury like a calf strain or a stress fracture or Achilles issues and ankle/tendon and plantar fasciitis injury (to name a few). A heelstrike by itself is not necessarily bad running form…many pros and super fast runners do it! What is more important is not overstriding and landing too far out in front of your body! Generally a more midfoot (or whole foot) landing is better for most runners (but again the focus should not be on the foot, but rather where the #running #footstrike happens). ✅Follow along for more #runningtips by a #runningcoach 🏃🏻🙌 @higherrunning @hoka #runningcommunity #runningmotivation #runnersofinstagram #marathontraining #xc #5k #crosscountry #runninglife #runner #ultramarathon #trailrunning #halfmarathon #runcoach #runningshoes @corosglobal #10k #crosscountry #runningtrack
A common mistake with #runningform or #runningtechnique we see is that distance #runners fear the “dreaded #heelstrike “ so much that they totally overcompensate and instead do a “forced toe strike”. This can lead to injury like a calf strain or a stress fracture or Achilles issues and ankle/tendon and plantar fasciitis injury (to name a few). A heelstrike by itself is not necessarily bad running form…many pros and super fast runners do it! What is more important is not overstriding and landing too far out in front of your body! Generally a more midfoot (or whole foot) landing is better for most runners (but again the focus should not be on the foot, but rather where the #running #footstrike happens). ✅Follow along for more #runningtips by a #runningcoach 🏃🏻🙌 @higherrunning @hoka #runningcommunity #runningmotivation #runnersofinstagram #marathontraining #xc #5k #crosscountry #runninglife #runner #ultramarathon #trailrunning #halfmarathon #runcoach #runningshoes @corosglobal #10k #crosscountry #runningtrack
Everything in my pre-run routine comes from years of trial and error. Vaseline for blister and chafing prevention, @zensah compression sleeves to keep the legs feeling supported, dynamic movements to loosen things up, and easy running to gradually get the body ready before the harder work starts. Big thank you to @fleetfeettreasurevalley for continuing to support my running journey and keeping me geared up for the miles. If you’re looking for compression sleeves, check out @zensah and use code JL20. 👊🏼 And @vaselinebrand… at this point I think we might need to make this partnership official 😂 I’ve put in enough miles with you guys. #runningtips #runningcommunity #marathontraining #runcoach
Everything in my pre-run routine comes from years of trial and error. Vaseline for blister and chafing prevention, @zensah compression sleeves to keep the legs feeling supported, dynamic movements to loosen things up, and easy running to gradually get the body ready before the harder work starts. Big thank you to @fleetfeettreasurevalley for continuing to support my running journey and keeping me geared up for the miles. If you’re looking for compression sleeves, check out @zensah and use code JL20. 👊🏼 And @vaselinebrand… at this point I think we might need to make this partnership official 😂 I’ve put in enough miles with you guys. #runningtips #runningcommunity #marathontraining #runcoach
I’m excited to officially offer personalized running coaching through Footnotes 👣 Whether you’re chasing a PR, preparing for your next race, building a base, or simply looking to become a better runner, I’d love to help you get there. With over a decade of experience as a competitive runner, I’ve learned that there’s no single formula for success. Every athlete has different strengths, weaknesses, goals, and circumstances. Your training should reflect that. Here’s what you can expect from Footnotes: → Personalized training built around YOU and your goals. → Thoughtful, evidence-informed programming with a purpose behind every workout. → An approach that considers the bigger picture—not just mileage and times. → A coach invested in your development as both a runner and a person. Our goal isn’t just to help you run faster. It’s to help you understand your training, build confidence, discover your potential, and grow through this sport. Your goals are personal. Your training should be too. Interested in working together? Comment COACH below, and let’s talk about your goals! 🤝 #RunningCoach #RunningCoaching #DistanceRunning #PersonalizedTraining #RunCoach
I’m excited to officially offer personalized running coaching through Footnotes 👣 Whether you’re chasing a PR, preparing for your next race, building a base, or simply looking to become a better runner, I’d love to help you get there. With over a decade of experience as a competitive runner, I’ve learned that there’s no single formula for success. Every athlete has different strengths, weaknesses, goals, and circumstances. Your training should reflect that. Here’s what you can expect from Footnotes: → Personalized training built around YOU and your goals. → Thoughtful, evidence-informed programming with a purpose behind every workout. → An approach that considers the bigger picture—not just mileage and times. → A coach invested in your development as both a runner and a person. Our goal isn’t just to help you run faster. It’s to help you understand your training, build confidence, discover your potential, and grow through this sport. Your goals are personal. Your training should be too. Interested in working together? Comment COACH below, and let’s talk about your goals! 🤝 #RunningCoach #RunningCoaching #DistanceRunning #PersonalizedTraining #RunCoach
5 SPEEDS EVERY RUNNER SHOULD KNOW 🏃‍♂️💨 Beginner runners often have 2 speeds: FAST and slow. More advanced runners develop multiple gears—and know when and why to use each one. Here are 5 speeds I want my athletes to understand: 1️⃣ EASY PACE
This is where endurance athletes should spend the majority of their running. Easy running builds your aerobic engine, improves durability, and lays the foundation for everything faster. You should be able to hold a conversation and feel like you could keep going. 2️⃣ MARATHON PACE
Controlled, steady and purposeful. For many runners, this might be roughly 30–60 sec/mile faster than easy pace, but it depends on the athlete. I like using longer intervals at MP to build the ability to stay efficient while running faster for a LONG time. Examples:
→ 10 x 1 mile @ MP
→ 4-3-2 miles @ MP
→ 3 x 5 miles @ MP 3️⃣ 10K / THRESHOLD-ISH PACE 
Now we’re getting uncomfortable. This is around the range where I use a lot of longer quality intervals. Depending on the athlete, 10K pace may sit near threshold/CV territory. The benefit? You can accumulate a LOT of quality work without having to run all-out. 4️⃣ 5K PACE 
Now we’re above threshold and getting into what I consider true speed work for endurance athletes. Breathing is hard. Talking is basically gone. Shorter intervals at this intensity can help improve VO₂ max, running economy, and pull your sustainable speeds upward. 5️⃣ MILE PACE 
We’re moving FAST now. For some endurance athletes, this basically feels like sprinting. Think:
→ 200s
→ 300s
→ 400s
→ Short, fast reps with plenty of recovery Sprinkle this speed into your training throughout the year so you DON’T LOSE YOUR TOP GEAR. The goal isn’t to run every workout fast. The goal is to have MORE GEARS. Easy when you need to be easy.
Fast when it’s time to be fast. I give my online running and HYROX athletes individualized training paces based on time trials—not guesses. RUN FAST. LIFT HARD. STAY EXPLOSIVE. #runcoach #runningcoach #hyroxcoach #hyroxtraining #runningtips hybridathlete endurancetraining
5 SPEEDS EVERY RUNNER SHOULD KNOW 🏃‍♂️💨 Beginner runners often have 2 speeds: FAST and slow. More advanced runners develop multiple gears—and know when and why to use each one. Here are 5 speeds I want my athletes to understand: 1️⃣ EASY PACE
This is where endurance athletes should spend the majority of their running. Easy running builds your aerobic engine, improves durability, and lays the foundation for everything faster. You should be able to hold a conversation and feel like you could keep going. 2️⃣ MARATHON PACE
Controlled, steady and purposeful. For many runners, this might be roughly 30–60 sec/mile faster than easy pace, but it depends on the athlete. I like using longer intervals at MP to build the ability to stay efficient while running faster for a LONG time. Examples:
→ 10 x 1 mile @ MP
→ 4-3-2 miles @ MP
→ 3 x 5 miles @ MP 3️⃣ 10K / THRESHOLD-ISH PACE 
Now we’re getting uncomfortable. This is around the range where I use a lot of longer quality intervals. Depending on the athlete, 10K pace may sit near threshold/CV territory. The benefit? You can accumulate a LOT of quality work without having to run all-out. 4️⃣ 5K PACE 
Now we’re above threshold and getting into what I consider true speed work for endurance athletes. Breathing is hard. Talking is basically gone. Shorter intervals at this intensity can help improve VO₂ max, running economy, and pull your sustainable speeds upward. 5️⃣ MILE PACE 
We’re moving FAST now. For some endurance athletes, this basically feels like sprinting. Think:
→ 200s
→ 300s
→ 400s
→ Short, fast reps with plenty of recovery Sprinkle this speed into your training throughout the year so you DON’T LOSE YOUR TOP GEAR. The goal isn’t to run every workout fast. The goal is to have MORE GEARS. Easy when you need to be easy.
Fast when it’s time to be fast. I give my online running and HYROX athletes individualized training paces based on time trials—not guesses. RUN FAST. LIFT HARD. STAY EXPLOSIVE. #runcoach #runningcoach #hyroxcoach #hyroxtraining #runningtips hybridathlete endurancetraining
You are not slow. You are just training at the same pace every day. Easy days too hard. Hard days too easy. That is why nothing changes. #runningtips #runcoach
You are not slow. You are just training at the same pace every day. Easy days too hard. Hard days too easy. That is why nothing changes. #runningtips #runcoach
I hate running…. No you don’t!!!🙈 #running #distancerunner #runningmotivation #runningtips #runcoach
I hate running…. No you don’t!!!🙈 #running #distancerunner #runningmotivation #runningtips #runcoach
Quit stepping through your ankle! Focus on 1 cue to improve your form. Stepping over your ankle instead of dragging through the ankle. Drills like ankle dribbles or wickets before your workouts or strides will also help enforce this. Give us a follow for more tips. #run #runcoach #trackandfield #crosscountry #running #runchat #marathon
Quit stepping through your ankle! Focus on 1 cue to improve your form. Stepping over your ankle instead of dragging through the ankle. Drills like ankle dribbles or wickets before your workouts or strides will also help enforce this. Give us a follow for more tips. #run #runcoach #trackandfield #crosscountry #running #runchat #marathon
10 (ish) weeks out from the @spinerace 🙌🏻 and time is flying by 😱 This week I’ve been thinking about the long runs! I decided to ramble on the trails for this one and try something new (apologies for the camera angle & dodgy accent in advance 😫) so I’ll keep the text short on here 😅 But basically your long runs need to be long enough so that you can can practice “doing the do” (what you’ll be doing on race day) and short enough so that you can keep on repeating them consistently. Now this will differ across different people massively with factors to consider such as -Lifestyle, physiology, training age + more. You also need to be performing the long runs at an intensity that’s going to allow you to keep on repeating them too! Remember- Train to sustain and keep that consistency 👌🏼 Stick around for more spine race tips over the next 10weeks !
10 (ish) weeks out from the @spinerace 🙌🏻 and time is flying by 😱 This week I’ve been thinking about the long runs! I decided to ramble on the trails for this one and try something new (apologies for the camera angle & dodgy accent in advance 😫) so I’ll keep the text short on here 😅 But basically your long runs need to be long enough so that you can can practice “doing the do” (what you’ll be doing on race day) and short enough so that you can keep on repeating them consistently. Now this will differ across different people massively with factors to consider such as -Lifestyle, physiology, training age + more. You also need to be performing the long runs at an intensity that’s going to allow you to keep on repeating them too! Remember- Train to sustain and keep that consistency 👌🏼 Stick around for more spine race tips over the next 10weeks !
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