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If you want to get better at running further and f

If you want to get better at running further and faster then there’s one thing you need to master

You need to learn to run slow

I know what you’re thinking…

It sounds stupid that you need to slow down if you want to get fitter and faster

So here’s why it works…

The reason to run slow is to keep your heart rate low

(Usually zone 2 or somewhere below 150bpm)

Low heart rate training is the foundation of your endurance, called your aerobic base

The longer you can run while keeping your heart rate low, the more efficient you become

The longer you spend running at a low heart rate the fitter you become

As you build your aerobic base you’ll see your pace start to get quicker and quicker each week

Low heart rate training also means less fatigue and less recovery demand

That means you’ll recover quicker and be able to train for longer

Training to do your first pull up? Tried using a

Training to do your first pull up?

Tried using a resistance but aren’t seeing any progress?

Try adding these 3 exercises into your pull up training and watch your progress skyrocket 🚀

This is my week, it works for me That doesn’t m

This is my week, it works for me

That doesn’t mean it will work for anyone else but it gives you an idea of how I plan my training

I start the week with all the more demanding stuff like heavy deadlifts and hard runs

Fridays swim acts as an active rest day because I’m not good enough at swimming to count it as a real workout 🤷🏻‍♂️😂

Then the weekend is where I put in my less demanding but longer cardio sessions

Does this help?
How do plan your week of training?

⚠️ WATCH OUT! This caption might change your l

⚠️ WATCH OUT! This caption might change your life…

Looking for a community of people that make you feel like you can do anything

Look no further

Every Saturday morning

BOOTCAMP & RUN CLUB

8.15am - Bootcamp (free for @jdgyms members)
9am - LEVEL10 Run Club (free for everyone)

Everyone works harder in a group

I’m extremely proud to say the group that come to both our bootcamp and run club are absolutely amazing

Everyone works together

Everyone works hard

Everyone is welcome

Thank you to all of you that turn up and work hard week after week

It’s you that make Saturdays special

If I haven’t tagged you I’m sorry, comment a 👋 below so I don’t miss you in future

Let me know if this scenario sounds familiar… A

Let me know if this scenario sounds familiar…

All week you’ve logged your calories

Scanned all your snacks and added all your meals

Every day you’ve been on track

Then it gets to Saturday…

You’re going out for a meal and some drinks

You know you’ll be over your calories so you don’t bother to log anything at all…

Because what’s the point, you’re going to be over your goal so why bother?

That day you might only eat 1 meal that pushed you over your calories and it might not even be that bad

Not tracking for one day isn’t even a big deal

What is a big deal is what that lack of tracking does to your behaviour over the course of the day, weekend and sometimes even the following week

You’ve gone into “fuck it” mode

You feel guilty for going over your calories, you have no idea how bad it is but you assume it’s REALLY bad

So then you self-sabotage and do some damage

Sound familiar?

Try this instead…

If you’ve got something coming up that’s going to push you over calories

Say it’s a meal or a night out

Until that point, eat exactly how you’d normally eat

Track it 👇
Normal breakfast
Normal lunch
Normal snacks

Then when it comes to the meal, drinks or whatever it is, enjoy yourself

Then after the meal, go straight back to how you’d normally eat

If that sounds overly simple, it’s because it is

1 stupidly high-calorie meal isn’t going to ruin your progress

What you do in the lead up to and aftermath of that meal is what will fuck you up

There’s only one thing missing from this list…

There’s only one thing missing from this list…

You’ve got to fuel the machine

Get those 3 things right and you’ll reach every goal you set

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