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  • "O seu foco deve ser maior que a sua desculpa."
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    . 💪🏼🏃🏽👟
  • "O seu foco deve ser maior que a sua desculpa."
.
.
. 💪🏼🏃🏽👟
  •  0  1 32 seconds ago
  • EARLY BIRD
    🏃🏽‍♀️
    Getting up at 4am has its advantages. I’m facing an all-day work meeting for which I have to take the metro to downtown DC 😯. Since I’ll be sitting most of the day, this run is a good pre-tonic for inevitably twitchy legs. I’ve recovered from yesterday’s HIIT disaster and am going to ramp up my workouts slowly. But I’m eager to get back to proper training as soon as this marathon recovery is over!
  • EARLY BIRD
🏃🏽‍♀️
Getting up at 4am has its advantages. I’m facing an all-day work meeting for which I have to take the metro to downtown DC 😯. Since I’ll be sitting most of the day, this run is a good pre-tonic for inevitably twitchy legs. I’ve recovered from yesterday’s HIIT disaster and am going to ramp up my workouts slowly. But I’m eager to get back to proper training as soon as this marathon recovery is over!
  •  1  1 32 seconds ago
  • A day late with this one, steady run home in the dark, could’ve done with a torch 🔦 for some of it though as couldn’t see much for the 1.5 miles, then back into the street lights for the rest of the run!
  • A day late with this one, steady run home in the dark, could’ve done with a torch 🔦 for some of it though as couldn’t see much for the 1.5 miles, then back into the street lights for the rest of the run!
  •  8  2 2 minutes ago
  • La segona zona d'entrenament de la resistència (Z2) és la que anomenem aeròbic mig (A2). En aquesta zona entrenem entre els següents paràmetres:
    1. 70-85% del consum màxim d'oxigen (VO2max).
    2. 70-85% de la velocitat màxima aeròbica (VMA).
    3. 80-90% de la freqüència cardíaca màxima (FCmax). Els objectius dels entrenaments en aquesta zona són: millorar l'eficiència i la capacitat aeròbica de l'esportista, augmentant el temps que pot mantenir esforços a nivell de llindar. També volem acostar el llindar anaèrobic al consum màxim d'oxigen i crear una bona base en els esports de resistència per poder treballar bé la part específica dels entrenaments.

    Per tenir una idea general del temps que podem entrenar en aquesta zona, si estem sobre el 70% del VO2max podrem entrenar unes 3 hores, mentre que si l'entrenament està al voltant del 85% del VO2max la sessió haurà de tenir una durada aproximada de 60 minuts.

    Entrenaments per a treballar aquesta zona:
    1. Mètode continu harmònic: 60' al 85% del VO2max.
    2. Mètode continu variable: 4x(15' al 85% de la VMA + 5' al 70% de la VMA).
    3. Mètode intervàlic llarg: 3x15' al 90% de la FCmax. amb 3' de pausa entre sèries.
    4. Mètode intervàlic curt: 3x(12x1' al 85% de la VMA amb 15" de pausa). Com sempre, és molt important planificar bé els entrenaments per anar aconseguint els objectius.

    #entrenadorpersonal #personaltrainer #run #running #runner #runhappy #trailrun #trailrunning #triathlon #triathlontraining #triatlon #endurance #endurancetraining #swimbikerun #ironman #ironmantri #ironmantraining #marathon #marathontraining #workout
  • La segona zona d'entrenament de la resistència (Z2) és la que anomenem aeròbic mig (A2). En aquesta zona entrenem entre els següents paràmetres:
1. 70-85% del consum màxim d'oxigen (VO2max).
2. 70-85% de la velocitat màxima aeròbica (VMA).
3. 80-90% de la freqüència cardíaca màxima (FCmax). Els objectius dels entrenaments en aquesta zona són: millorar l'eficiència i la capacitat aeròbica de l'esportista, augmentant el temps que pot mantenir esforços a nivell de llindar. També volem acostar el llindar anaèrobic al consum màxim d'oxigen i crear una bona base en els esports de resistència per poder treballar bé la part específica dels entrenaments.

Per tenir una idea general del temps que podem entrenar en aquesta zona, si estem sobre el 70% del VO2max podrem entrenar unes 3 hores, mentre que si l'entrenament està al voltant del 85% del VO2max la sessió haurà de tenir una durada aproximada de 60 minuts.

Entrenaments per a treballar aquesta zona:
1. Mètode continu harmònic: 60' al 85% del VO2max.
2. Mètode continu variable: 4x(15' al 85% de la VMA + 5' al 70% de la VMA).
3. Mètode intervàlic llarg: 3x15' al 90% de la FCmax. amb 3' de pausa entre sèries.
4. Mètode intervàlic curt: 3x(12x1' al 85% de la VMA amb 15" de pausa). Com sempre, és molt important planificar bé els entrenaments per anar aconseguint els objectius.

#entrenadorpersonal #personaltrainer #run #running #runner #runhappy #trailrun #trailrunning #triathlon #triathlontraining #triatlon #endurance #endurancetraining #swimbikerun #ironman #ironmantri #ironmantraining #marathon #marathontraining #workout
  •  6  0 2 minutes ago
  • This morning's run was gorgeous!! Today's was just at sunrise and with a beautiful frost! I'm also 99% sure I saw a stoat in the wild too!!! The mission today was to gain confidence in paces which I can super easily sustain. I'm doing the Canterbury 10 mile race on Sunday and looking at last year's results I'm a bit worried (irrationally I know!) that I'll come last, but then I think to myself even if I did - what would be wrong in that? I think to a level it's a bit of imposter syndrome that I don't necessarily believe in the power of my lungs! •
    Having said that though I'm super proud of myself that I've got to this point and done every run on the training plan, I feel stronger, I'm eating better and making improvements all the time! Anndd I get to see beautiful views like this in the morning! 😍

    Would you like to support my London Marathon training? If so I'd hugely appreciate any donations for @youthsporttrust and @makeawishuk - donation link is in my bio!


    #impostersyndrome #runner #instarunning #photomarathon #photooftheday #slowrunner #slimwithnadiaandmark #sunrise #instasunrise #frosty #photography #slowrunner #inspire #londonmarathon2019 #LondonMarathon
  • This morning's run was gorgeous!! Today's was just at sunrise and with a beautiful frost! I'm also 99% sure I saw a stoat in the wild too!!! The mission today was to gain confidence in paces which I can super easily sustain. I'm doing the Canterbury 10 mile race on Sunday and looking at last year's results I'm a bit worried (irrationally I know!) that I'll come last, but then I think to myself even if I did - what would be wrong in that? I think to a level it's a bit of imposter syndrome that I don't necessarily believe in the power of my lungs! •
Having said that though I'm super proud of myself that I've got to this point and done every run on the training plan, I feel stronger, I'm eating better and making improvements all the time! Anndd I get to see beautiful views like this in the morning! 😍
•
Would you like to support my London Marathon training? If so I'd hugely appreciate any donations for @youthsporttrust and @makeawishuk - donation link is in my bio!
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#impostersyndrome #runner #instarunning #photomarathon #photooftheday #slowrunner #slimwithnadiaandmark #sunrise #instasunrise #frosty #photography #slowrunner #inspire #londonmarathon2019 #LondonMarathon
  •  3  0 2 minutes ago
  • Met het winterse weer een throwback naar deze zomerse foto. Net iets minder dan 5 jaar geleden met @asterixatletiek trainen in Monte Gordo. Was wel het hoogetepuntje van mijn bestuursjaar 👌
  • Met het winterse weer een throwback naar deze zomerse foto. Net iets minder dan 5 jaar geleden met @asterixatletiek trainen in Monte Gordo. Was wel het hoogetepuntje van mijn bestuursjaar 👌
  •  1  1 3 minutes ago