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Let’s talk about what to do on your 3–4 weekly runs 🏃‍♂️💨 If running for 30 minutes feels hard or you’re super tired halfway through, don’t worry. Just keep running every other day. The goal is to make 30 minutes feel easy — like you could go even longer without getting tired. Here’s a tip: don’t wait until you're tired to take walk breaks. Walk before you feel the crash coming. You’ll build stamina way faster. Once 30 minutes feels chill, and you can do it 3–4 times a week for a few weeks, THEN you can add in a little speed. Try doing 30-second fast runs (not sprints!) a few times during your jog, with walking breaks in between. Oh, and don’t skip strength training 💪 When I coach new runners, we usually keep their runs the same and just add simple strength work that fits their routine. That’s what really levels you up. Not sure where to start? Follow me and comment or DM “simple strength” — I’ll send you a plan. #runningtiktok #runninglife #runninggoals #runningtips #runningadvice

The ego is not the amigo and should not be making running decisions for you! It often has troubles letting you run as easily as you should be and this causes you to increase your injury risk and accumulate fatigue while working way too hard during the runs and getting tired! 💥Just because a run is easy doesn't mean it's not beneficial🙂 You'll still get out there for hundreds or thousands of steps, still enjoy being outside or exercising, and because you're not running too hard you'll be able to run further without getting tired, your injury risk will go down, you'll probably be able to run faster you're also because you're not getting tired, your recovery will be better so you'll be able to run more consistently 🙂 And yes, you may be thinking to yourself "but I'm already running so slow", however keep in mind I'm not talking about the actual speed or Pace, I'm talking about effort. And yes, if you are a beginner runner you're going to be running really slow, but that's okay! **It's appropriate for where you are at** I will often have my clients do the first 10 minutes or 1 mile as a walk jog to really emphasize starting easy. repeating 30 or 60 seconds of walking and 30 or 60 seconds of jogging at just one speed level above the walk for 10 minutes or a mile, whatever works for you. And then after that you can lengthen the jogging segments!

Oh! And one thing I didn't talk about in regard to walking was that the point is not to avoid walking, but the point is to walk proactively by ending your jogging segments before you feel like you need to end them due to fatigue. If you are out of breath after 4 minutes of jogging, jog for 3 minutes and then walk for a minute. 🤯Proactively walk to prevent fatigue instead of reactively walking due to fatigue 💥 Even just taking a month to focus on this could yield noticeable improvements in your endurance and strength, and then you'll be ready to start adding in some speed play 🙂 #runningtiktok #runninglife #runninggoals #runningtips #runningadvice

I used to be overweight. Now I run marathons in under 3 hours and I've been coaching Runners for 12 years. So yeah—I’ve seen everything. Let me remind you of something important: it doesn’t matter if you’re running 7-minute miles or 17-minute miles… if your “long run” is 3 miles or 30… YOU. ARE. DOING. IT. 👏 Most people sit on the couch for almost 3 hours a day. Most people don’t even hit the bare minimum for weekly movement. So if you’re out there walking 19-minute miles? You’re already way ahead of the pack 💪🙂 #runningtiktok #runninglife #runninggoals #runningtips #runningadvice