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  • Summer or a winter person? 🌞⛄️ Get your photos posted in our account, apply for a feature visiting RunningTerritory.com 👉🏼the link is in our bio: @RunningTerritory

I’m more of a summer person🙋🏽 (always freezing in winter❄️) (📷: @magdalenamst)
  • Summer or a winter person? 🌞⛄️ Get your photos posted in our account, apply for a feature visiting RunningTerritory.com 👉🏼the link is in our bio: @RunningTerritory

    I’m more of a summer person🙋🏽 (always freezing in winter❄️) (📷: @magdalenamst)
  • 1,828 10 1 hour ago
  • Бег и силовые тренировки.
⠀
Многие начинающие бегуны не знают как составить программу тренировок в которой будут сочетаться силовые и беговые тренировки.
⠀
Для начала необходимо понять какие цели вы преследуете:
 1. Улучшить беговые показатели
 2. Мышечный рост
 3. Похудение
Одновременно худеть, наращивать мышцы и прогрессировать в беге у вас точно не получится. Очень советую не уходить в дефицит калорий, даже если вам хочется похудеть. Дефицит пагубно будет влиять на эффективность тренировок и восстановление. Лучше нормализуйте рацион, уберите не качественные продукты и при регулярных тренировках вес нормализуется.
⠀
Старайтесь не делать 2 тренировки в день: силовую и беговую. Разносите в разные дни. Если не получается, то хотя бы  не делайте 2 тренировки подряд. Делайте например беговую утром, а силовую вечером.
⠀
Это касается тех бегунов, которые тренируются по программе, включающую в себя тяжелые беговые работы. Если вы просто трусите по пару километров, то на силовые они не окажут значительного влияния.
⠀
Выводы:
 1. Старайтесь не делать 2 тренировки в день
 2. Если делаете 2 тренировки, то не ставьте их подряд. И в день силовой лучше поставить лёгкий кросс, а не тяжелую беговую работу.
 3. Отдыхайте хотя бы один раз в неделю. Устраивайте себе полный выходной от тренировок. В первую очередь будет полезно для психики.
⠀
И главное!
⠀
Больше-не значит лучше!
Отдыхайте больше и прогресс не заставит себя ждать! Хороших тренировок!❤️ #бег#тренировки#силовыетренировки#фитнес#мотивация#бегать#бегонутые#минск#полумарафон#беларусь#minsk#belarus#run#running#runninggirl#marathon#fitness#fitnessgirl#sport#sportgirl#diet#health#healthyfood
  • Бег и силовые тренировки.

    Многие начинающие бегуны не знают как составить программу тренировок в которой будут сочетаться силовые и беговые тренировки.

    Для начала необходимо понять какие цели вы преследуете:
    1. Улучшить беговые показатели
    2. Мышечный рост
    3. Похудение
    Одновременно худеть, наращивать мышцы и прогрессировать в беге у вас точно не получится. Очень советую не уходить в дефицит калорий, даже если вам хочется похудеть. Дефицит пагубно будет влиять на эффективность тренировок и восстановление. Лучше нормализуйте рацион, уберите не качественные продукты и при регулярных тренировках вес нормализуется.

    Старайтесь не делать 2 тренировки в день: силовую и беговую. Разносите в разные дни. Если не получается, то хотя бы не делайте 2 тренировки подряд. Делайте например беговую утром, а силовую вечером.

    Это касается тех бегунов, которые тренируются по программе, включающую в себя тяжелые беговые работы. Если вы просто трусите по пару километров, то на силовые они не окажут значительного влияния.

    Выводы:
    1. Старайтесь не делать 2 тренировки в день
    2. Если делаете 2 тренировки, то не ставьте их подряд. И в день силовой лучше поставить лёгкий кросс, а не тяжелую беговую работу.
    3. Отдыхайте хотя бы один раз в неделю. Устраивайте себе полный выходной от тренировок. В первую очередь будет полезно для психики.

    И главное!

    Больше-не значит лучше!
    Отдыхайте больше и прогресс не заставит себя ждать! Хороших тренировок!❤️ #бег #тренировки #силовыетренировки #фитнес #мотивация #бегать #бегонутые #минск #полумарафон #беларусь #minsk #belarus #run #running #runninggirl #marathon #fitness #fitnessgirl #sport #sportgirl #diet #health #healthyfood
  • 204 10 46 minutes ago
  • I did a thing today and raced (but I completely forgot to take a picture at the race). Remember that alcohol induced race registration? That started today, and now I’m committed to a race every other week until February. But, it was fun, and a great way to keep pushing in my least favorite weather. Today’s race was a 12k, my first race at that distance, so that counts as a PR, right?! I didn’t have high expectations since I haven’t done much since Indy, but I was hoping to finish in under an hour, and I did just that! But, a little quicker than I imagined (57:05). The first mile I took off like it was a sprint🤦‍♀️ Not sure what I was thinking, but I suck at pacing myself at any race besides the marathon distance. I pulled back the reigns at mile two and got a little more consistent as I found my rhythm.  Hopefully by the end of this series I’ll have this pacing thing ironed out. But, I can’t complain about 2nd place in my age bracket and 15th overall female.

Thanks coach @ryan.p.vail and @rundoyen for another successful race!
  • I did a thing today and raced (but I completely forgot to take a picture at the race). Remember that alcohol induced race registration? That started today, and now I’m committed to a race every other week until February. But, it was fun, and a great way to keep pushing in my least favorite weather. Today’s race was a 12k, my first race at that distance, so that counts as a PR, right?! I didn’t have high expectations since I haven’t done much since Indy, but I was hoping to finish in under an hour, and I did just that! But, a little quicker than I imagined (57:05). The first mile I took off like it was a sprint🤦‍♀️ Not sure what I was thinking, but I suck at pacing myself at any race besides the marathon distance. I pulled back the reigns at mile two and got a little more consistent as I found my rhythm. Hopefully by the end of this series I’ll have this pacing thing ironed out. But, I can’t complain about 2nd place in my age bracket and 15th overall female.

    Thanks coach @ryan.p.vail and @rundoyen for another successful race!
  • 195 29 50 minutes ago

Latest Instagram Posts

  • 🤘🏻🏃🏻‍♀️#run
  • 🤘🏻🏃🏻‍♀️ #run
  • 1 0 3 minutes ago
  • 🏃🏻‍♂️Running 🏃🏻‍♂️ My favourite way of getting in my cardio 💗 🔘Benefits 
Cardiovascular work will help reduce blood pressure, lower resting heart rate, increase lung capacity and is a great way to burn off those extra calories 🍩

Having a long history in the sport of sprinting I have adopted long distance running to my routine.

The key to keeping a healthy active life style isn’t to force it. Just find a sport or activity you love and do it. This takes time with trial and error but it will happen if you give yourself the opportunity 🏃🏻‍♂️ #running #run #london #thames  #nike #adidas #sports #fitness #fit #fitnessmotivation #sprint #longdistance #trackandfield #cardio #active #activelifestyle #activewear
  • 🏃🏻‍♂️Running 🏃🏻‍♂️ My favourite way of getting in my cardio 💗 🔘Benefits
    Cardiovascular work will help reduce blood pressure, lower resting heart rate, increase lung capacity and is a great way to burn off those extra calories 🍩

    Having a long history in the sport of sprinting I have adopted long distance running to my routine.

    The key to keeping a healthy active life style isn’t to force it. Just find a sport or activity you love and do it. This takes time with trial and error but it will happen if you give yourself the opportunity 🏃🏻‍♂️ #running #run #london #thames #nike #adidas #sports #fitness #fit #fitnessmotivation #sprint #longdistance #trackandfield #cardio #active #activelifestyle #activewear
  • 2 0 4 minutes ago
  • Five quick solo miles. It was foggy, misting, and about thirty degrees. The perfect little "gloomy day" run. Some mud and ice patches, but still missing that snow. 
I don't typically run trails alone, but I woke up feeling like a run would be a great way to kick off a very busy morning of gift wrapping and food prep before a family gathering.

When I run solo, there are a few things I make sure to do. I carry all the normal essentials in my hydration vest (water, food, first aid, pocket knife, etc). I make sure to have pepper spray and a charged phone (I usually have an extra portable charger in my vest as well). I stay super aware of my surroundings. I try to stay light and quick on my feet and also make sure my husband knows my route.

Happy to have some company tomorrow on the trails before the big race sign up!
  • Five quick solo miles. It was foggy, misting, and about thirty degrees. The perfect little "gloomy day" run. Some mud and ice patches, but still missing that snow.
    I don't typically run trails alone, but I woke up feeling like a run would be a great way to kick off a very busy morning of gift wrapping and food prep before a family gathering.

    When I run solo, there are a few things I make sure to do. I carry all the normal essentials in my hydration vest (water, food, first aid, pocket knife, etc). I make sure to have pepper spray and a charged phone (I usually have an extra portable charger in my vest as well). I stay super aware of my surroundings. I try to stay light and quick on my feet and also make sure my husband knows my route.

    Happy to have some company tomorrow on the trails before the big race sign up!
  • 1 1 5 minutes ago
  • This morning Rach and i achieved our goal we set after the Great South Run, to run 13.1 miles before Christmas. Setting out from Rach's at 5am, heading through Havant, along the footpath adjacent the A27 by headtorch, and onto halfway down Portsmouth's Eastern Road before we turned for home, to return following our footsteps, which slowly became apparent as the daylight appeared. Our next goal is to run 15 miles by Rach's birthday in March. We plan to carry on running fortnightly, getting used to running halfmarathon distance or thereabouts, before we push onto longrun distances. #halfmarathon #run #running #runner #veganrunner #gopro #lauf #laufen
  • This morning Rach and i achieved our goal we set after the Great South Run, to run 13.1 miles before Christmas. Setting out from Rach's at 5am, heading through Havant, along the footpath adjacent the A27 by headtorch, and onto halfway down Portsmouth's Eastern Road before we turned for home, to return following our footsteps, which slowly became apparent as the daylight appeared. Our next goal is to run 15 miles by Rach's birthday in March. We plan to carry on running fortnightly, getting used to running halfmarathon distance or thereabouts, before we push onto longrun distances. #halfmarathon #run #running #runner #veganrunner #gopro #lauf #laufen
  • 1 0 5 minutes ago
  • LA CONDROMALACIA

La condromalacia patelar, es una condición que afecta el cartílago articular de la patela, y comprende un aspecto de severidad clínica que va desde
una pequeña fisura hasta la pérdida completa del cartílago y la erosión de hueso.

La condromalacia patelar afecta principalmente a niños,  adultos jóvenes o deportitas.

En muchos casos la condomalacia es asintomática, pero cuando se manifiesta el primer dolor es en la patela(hueso de la rodilla) normalmente agravado cuando se mantiene una postura sentado con flexión de rodilla (signo del teatro) subir y bajar escaleras o actividad física.

La condomalasia se clasifica según la severidad.

La  manera de diagnosticar es mediante estudios, ya sea con una Resonancia Magnética o una artroscopia.

El tratamiento, suele ser conservador, que el paciente no realize actividades de alto impacto, y realizar ejercicios isometricos que ayuden a la alineación de la patela sobre su eje y que baje de peso debido a que le quitara carga a la rodilla en  general.

#fisioterapia #actividadfisica #terapiafisica #fisioterapiadeportiva #fitness #sport #masaje #tension #tensionmuscular #postura #cuello #rodilla #condromalaciapatelar #fisioterapiadeportiva #correr #run #cartilago #lesionesdeportivas @AARON26AA
  • LA CONDROMALACIA

    La condromalacia patelar, es una condición que afecta el cartílago articular de la patela, y comprende un aspecto de severidad clínica que va desde
    una pequeña fisura hasta la pérdida completa del cartílago y la erosión de hueso.

    La condromalacia patelar afecta principalmente a niños, adultos jóvenes o deportitas.

    En muchos casos la condomalacia es asintomática, pero cuando se manifiesta el primer dolor es en la patela(hueso de la rodilla) normalmente agravado cuando se mantiene una postura sentado con flexión de rodilla (signo del teatro) subir y bajar escaleras o actividad física.

    La condomalasia se clasifica según la severidad.

    La manera de diagnosticar es mediante estudios, ya sea con una Resonancia Magnética o una artroscopia.

    El tratamiento, suele ser conservador, que el paciente no realize actividades de alto impacto, y realizar ejercicios isometricos que ayuden a la alineación de la patela sobre su eje y que baje de peso debido a que le quitara carga a la rodilla en general.

    #fisioterapia #actividadfisica #terapiafisica #fisioterapiadeportiva #fitness #sport #masaje #tension #tensionmuscular #postura #cuello #rodilla #condromalaciapatelar #fisioterapiadeportiva #correr #run #cartilago #lesionesdeportivas @AARON26AA
  • 3 0 6 minutes ago
  • Today would've been day 20 running streak.
But guess who is injured and limping again. 🙄
This time I'm going to he the smart adult and let it heal instead of ending up in a moonboot again.
And that's ok, because for 19 days straight I did something good for my overall health, something I don't enjoy doing, learned how to do something new (running on a treadmill), spent multiple days bonding with my son at the gym, and gave myself a mini-goal everyday that was just for me. I didn't give up, I didn't just quit, I didn't make excuses, and it's very aggravating to know that this is beyond my capability to fix so that I can finish my 30 day streak but that its OK. It isn't stopping me, just delaying me, so new goal is to try again starting the day after Christmas, 30 days straight of running at least a mile. I have little ones watching, I preach never giving up to them but I also preach safety and not cutting corners to get to their end results. Today, pulling up my big girl panties means NOT doing what I want to do, but doing what I have to do. That's OK, too. 
#thisis37 #momofboys #inkedmom #mentalhealth #fitness #fitfam #boymom #deathbycardio #run #30daychallenge #running #runningstreak #injuredlist #alternativemedicine #alternativehealthcare #massagetherapist #musclehealth #jointhealth #learnfrommistakes
  • Today would've been day 20 running streak.
    But guess who is injured and limping again. 🙄
    This time I'm going to he the smart adult and let it heal instead of ending up in a moonboot again.
    And that's ok, because for 19 days straight I did something good for my overall health, something I don't enjoy doing, learned how to do something new (running on a treadmill), spent multiple days bonding with my son at the gym, and gave myself a mini-goal everyday that was just for me. I didn't give up, I didn't just quit, I didn't make excuses, and it's very aggravating to know that this is beyond my capability to fix so that I can finish my 30 day streak but that its OK. It isn't stopping me, just delaying me, so new goal is to try again starting the day after Christmas, 30 days straight of running at least a mile. I have little ones watching, I preach never giving up to them but I also preach safety and not cutting corners to get to their end results. Today, pulling up my big girl panties means NOT doing what I want to do, but doing what I have to do. That's OK, too.
    #thisis37 #momofboys #inkedmom #mentalhealth #fitness #fitfam #boymom #deathbycardio #run #30daychallenge #running #runningstreak #injuredlist #alternativemedicine #alternativehealthcare #massagetherapist #musclehealth #jointhealth #learnfrommistakes
  • 2 0 6 minutes ago
  • - Efffcusez moi mais fffa y est ff'est le week-end ? On peut enfin faire la grafffe matinée ?
- ah non iva désolé demain même si c'est dimanche on doit se lever pour aller courir à l'interclub
🐶
Je peux pas participer à la partie course à pieds pour des raisons de légère blessure au genou suite à un ultra trail sur le mont blanc par -10° (bon OK c'est pas la vraie raison... 😅 Mais je trouve que c'est mieux que de dire que c'etait en remontant mon pantalon après avoir fait pipi... Oui oui ça c'est la vraie raison)
On va profiter de l'ambiance, des copains et encourager.
Iva et lulu feront chacun un tour avec le papou @gofredo13
  • - Efffcusez moi mais fffa y est ff'est le week-end ? On peut enfin faire la grafffe matinée ?
    - ah non iva désolé demain même si c'est dimanche on doit se lever pour aller courir à l'interclub
    🐶
    Je peux pas participer à la partie course à pieds pour des raisons de légère blessure au genou suite à un ultra trail sur le mont blanc par -10° (bon OK c'est pas la vraie raison... 😅 Mais je trouve que c'est mieux que de dire que c'etait en remontant mon pantalon après avoir fait pipi... Oui oui ça c'est la vraie raison)
    On va profiter de l'ambiance, des copains et encourager.
    Iva et lulu feront chacun un tour avec le papou @gofredo13
  • 5 2 6 minutes ago
  • Do something today that your future self will thank you for . 🏃🏼‍♀️
  • Do something today that your future self will thank you for . 🏃🏼‍♀️
  • 21 1 8 minutes ago
  • Hoje teve a Festa de Natal do Condomínio!
E a tradicional corridinha das crianças! E a Mariana chegou em primeiro na categoria 7/8 anos!
As más linguas disseram que ela é corredora profissional, que é injusto e que não vale ela correr nessa idade!
Eu digo que ela não é profissional, ela é grande sim mas ainda tem 7 anos e é justo sim, ninguém tem culpa da forma do seu corpo, é o que é e ponto final!
Ela tem o biotipo certo pra correr? Tem sim, mas a diferença é que ela gosta, fica super feliz quando corre, estimulamos o esporte porque a competitividade e a disciplia, juntos com a dedicação podem ser usados em qualquer área da vida! Essas más línguas deveriam fazer o mesmo! De preferência criar o estímulo nas crianças de algo que gostem, cuidar melhor dos seus filhos para verem eles felizes e automaticamente ficar feliz com isso, porque gente feliz não enche o saco, não é mesmo? Um beijo!
😘💪😁🙏👏🏃
  • Hoje teve a Festa de Natal do Condomínio!
    E a tradicional corridinha das crianças! E a Mariana chegou em primeiro na categoria 7/8 anos!
    As más linguas disseram que ela é corredora profissional, que é injusto e que não vale ela correr nessa idade!
    Eu digo que ela não é profissional, ela é grande sim mas ainda tem 7 anos e é justo sim, ninguém tem culpa da forma do seu corpo, é o que é e ponto final!
    Ela tem o biotipo certo pra correr? Tem sim, mas a diferença é que ela gosta, fica super feliz quando corre, estimulamos o esporte porque a competitividade e a disciplia, juntos com a dedicação podem ser usados em qualquer área da vida! Essas más línguas deveriam fazer o mesmo! De preferência criar o estímulo nas crianças de algo que gostem, cuidar melhor dos seus filhos para verem eles felizes e automaticamente ficar feliz com isso, porque gente feliz não enche o saco, não é mesmo? Um beijo!
    😘💪😁🙏👏🏃
  • 3 1 11 minutes ago
  • Challenge Lisboa 2020 - 
Kick Off Camp, Ghent 🇧🇪 🏊🏼‍♂️ 🚲 🏃🏻‍♂️ .
.
When I returned to work at the beginning of this year, I discovered that my employer had launched an international challenge where some of my colleagues from all over the globe had entered and been training for and an Olympic distance triathlon in Lisbon, Portugal. I was absolutely gutted to be missing such an incredible opportunity, but followed the journey intently and supported my friends from the UK taking part.
.
When it was announced a few months later that they would be running the event again, I jumped at the chance to enter. I’m told over 300 of us were bonkers enough to enter and spaces were limited - only 12 from the UK, and the remaining places to be taken by our colleagues in Belgium, France, Portugal and Asia. We all had to write a supporting application, expressing our reason for entering. A month or so ago now, I was then given the amazing news that I had been successful and would be one of the UK triathletes taking part in the Challenge Lisboa event next year in Lisbon, Portugal!

A couple of weeks ago, all the triathletes got together for the first time for an extended weekend “kick off camp” in Ghent, Belgium.

What can I say other than I have come away feeling so motivated and inspired to better myself physically and mentally with the will to support my team mates achieve their own personal goals and challenges.

Follow us on our journey to Lisbon online via my blog (www.afitmind.co.uk), on Strava, Twitter, Facebook & Instagram. **WATCH THE FULL INSPIRING VIDEO ON MY BLOG NOW** 👀(link in bio) 💚 ANDY 💚 .
.
I’ve tagged some of my team mates in the post if you want to give them a follow too! 😉
.
#lisbon #ghent #portugal #belgium #run #swim #cycle #tri #triathlon #triathlontraining #triathlete #challengelisboa #motivation #inspire #healthybodyhealthymind #healthylifestyle #healthylifechoices #pushyourself #seizetheday #exercise #exercisemotivation #runningmotivation #runnersofinstagram #challenge #nolimits #achieve #goals #ukrunning #teamgb #team
  • Challenge Lisboa 2020 -
    Kick Off Camp, Ghent 🇧🇪 🏊🏼‍♂️ 🚲 🏃🏻‍♂️ .
    .
    When I returned to work at the beginning of this year, I discovered that my employer had launched an international challenge where some of my colleagues from all over the globe had entered and been training for and an Olympic distance triathlon in Lisbon, Portugal. I was absolutely gutted to be missing such an incredible opportunity, but followed the journey intently and supported my friends from the UK taking part.
    .
    When it was announced a few months later that they would be running the event again, I jumped at the chance to enter. I’m told over 300 of us were bonkers enough to enter and spaces were limited - only 12 from the UK, and the remaining places to be taken by our colleagues in Belgium, France, Portugal and Asia. We all had to write a supporting application, expressing our reason for entering. A month or so ago now, I was then given the amazing news that I had been successful and would be one of the UK triathletes taking part in the Challenge Lisboa event next year in Lisbon, Portugal!

    A couple of weeks ago, all the triathletes got together for the first time for an extended weekend “kick off camp” in Ghent, Belgium.

    What can I say other than I have come away feeling so motivated and inspired to better myself physically and mentally with the will to support my team mates achieve their own personal goals and challenges.

    Follow us on our journey to Lisbon online via my blog (www.afitmind.co.uk), on Strava, Twitter, Facebook & Instagram. **WATCH THE FULL INSPIRING VIDEO ON MY BLOG NOW** 👀(link in bio) 💚 ANDY 💚 .
    .
    I’ve tagged some of my team mates in the post if you want to give them a follow too! 😉
    .
    #lisbon #ghent #portugal #belgium #run #swim #cycle #tri #triathlon #triathlontraining #triathlete #challengelisboa #motivation #inspire #healthybodyhealthymind #healthylifestyle #healthylifechoices #pushyourself #seizetheday #exercise #exercisemotivation #runningmotivation #runnersofinstagram #challenge #nolimits #achieve #goals #ukrunning #teamgb #team
  • 77 1 12 December, 2019