David Dack

“If you have time to scroll, you have time to squat.”
– Strength training doesn’t require a gym — just discipline.

Running in bad weather builds something deeper than muscle.

Your mind learns: no excuse is good enough.

Your spirit learns: comfort is optional.

Your soul learns: you’re capable of anything.

#running

Todays hard work

Vertical oscillation = running with a bounce = wasted energy.

Here’s how to fix it:

• Imagine running under a low roof—don’t hit your head

• Keep your foot below your knee, not ahead of it

• Focus on quick steps, soft landings

Keep it smooth, keep it efficient.

#running

Running isn’t really about running.

It’s about showing up when you don’t want to.

It’s about getting out there in the rain, heat, or cold.

It’s about building mental strength to face anything life throws at you.

#running

World’s oldest marathon runner dies in a hit-and-run at 114 | CNN The world’s oldest marathon runner, Fauja Singh, who was still competing after turning 100 more than a decade ago, died in a hit-and-run on Monday, according to India police. He was 114.

World’s oldest marathon runner dies in a hit-and-run at 114.

Not a joke. And, please no jokes. Just respect. 🙇🏼‍♂️

us.cnn.com/2025/07/15/a...

#death #news #age #irony #India #running #marathon #athletics #athlete

Hill workouts are tough—but they’re worth it.

Hill running is like speedwork in disguise.

Here’s how to do it:

• Find a hill 100+ yards long
• 90% effort, 30 seconds to 1 minute
• Walk/jog back down for recovery

Increase intensity as you progress—more intervals, steeper inclines.

#running

Want to run longer and burn fat more efficiently?

Try the Maffetone Method (MAF).

Work mostly in your aerobic zone (Zone 2)—180 minus your age gives you your max aerobic heart rate.

The result? Better aerobic base, less fatigue, and burning fat while you run.

#running

Sad truth: Miss two workouts in a row, and suddenly months of missed gym sessions can fly by.

Don’t let it happen.

Whatever you do, never miss twice.

#running

You don’t hate running.

You hate being uncomfortable.

It’s that simple.

Push through it.

#running

Running math that no one talks about:

• 5 runs per week
• 2 pieces of gear per run

That’s 10+ items to wash, plus socks, hats, towels, and more.

Times 52 weeks? That’s 520+ items of laundry.

Running is amazing—but the laundry situation is real.

#running

Do cardio. Walk a lot. Lift weights. Hydrate. Eat clean.

Go to bed at the same time every night.

Get sunlight in your eyes every morning.

And most importantly—be consistent.

Health isn’t rocket science.

#running

Ice baths, foam rollers, and massage guns won’t fix your laziness.

Train harder, or stay injured.

Simple as that.

#running

Running teaches you that growth isn’t linear.
Some days you’ll feel unstoppable.

Others you’ll question everything.

But the magic? It’s in showing up, anyway.

#running

My morning coffee is a legal performance enhancer.

What’s your pre-run ritual?

#running

Trying to out cardio a poor diet?

It’s foolish.

It takes 30 seconds to eat 400 calories from pizza.

It takes 30 minutes to burn it off running.

Nutrition must be priority #1 for fat loss.

#running

A good finish time for a half marathon is relative to YOU.

• Men: 2:05:15
• Women: 2:23:45

But don’t get caught up in time.

For beginners, breaking 2 hours is an amazing goal.

Remember: every journey is unique.
Enjoy the race.

#running

Running isn’t about pace, splits, or distance metrics.

It’s about:

• Feeling the wind in your hair
• Hearing your breath sync with your steps
• That perfect morning light through the trees

Stop obsessing over data.

Run free.

#running

Rhythmic breathing = synced breaths with your foot strikes.

Start with a 3:3 ratio if you’re a beginner.

• 3 steps in, 3 steps out.

As you improve, move to a 2:2 ratio.

For tempo, even 2:1 or 1:1.

Master your breathing, master your pace.
#running

The real transformation from the gym isn’t physical.

It’s when you stop asking:

• ‘What’s the fastest way to get abs?’

And start asking:

• ‘How do I build a life where strength, discipline, and excellence are non-negotiable?’

Question for you: What’s the biggest challenge you’ve faced on your journey to becoming a runner?

Let’s swap war stories. Drop a comment below. 👇
#running

Look, there’s no secret formula. But keep showing up, stay consistent, and don’t beat yourself up. Becoming a runner is a journey, not a race.

Factor #4: Your program. Are you just winging it, or are you following a solid plan? My free beginner plan? Yeah, that’s gonna help you get there quicker. Trust the process.

Factor #3: Your body weight. If you’re carrying extra pounds, don’t expect to run a 5K tomorrow. It’s going to take time, but trust me—every step you take is progress. Keep at it.

Factor #2: Your age. Sorry to say, but the younger you are, the quicker you’ll bounce back. Your body isn’t creaking like an old rusty car yet. But hey, age is just a number, right?

Factor #1: Your current shape. If you're already in decent shape, it’ll be faster. But if you’ve been avoiding the gym for years (we’ve all been there), it might take a little more patience.

Some people are ready to hit the ground running (literally) in a few weeks. Others? Well, it’s gonna take a little longer. And that’s okay. There’s no race to "becoming a runner." It's about showing up.

How long does it take to become a runner?

Great question.

And the truth? I don’t have a perfect answer for you.

But here’s what I do know—everyone’s different.

Keep reading...

Strength training + running = a match made in heaven.

20-30 minutes, 2-3 times a week is all you need.

Give your muscles 48 hours to recover between sessions.

Focus on balance, not burnout.

What’s a good 5K pace?

For beginners:

• Men = 11-minute miles (35 minutes total)
• Women = 13-minute miles (42 minutes total)

Experienced? 7-8 minute miles (20-25 minutes total)