One of the #1 ways to reduce risk of injury as a runner is to gradually increase mileage. The traditional 10% rule is what many coaches utilize. Meaning each week of training you increase your mileage by 10% until you meet your desired training volume. However,…

One of the #1 ways to reduce risk of injury as a runner is to gradually increase mileage. The traditional 10% rule is what many coaches utilize. Meaning each week of training you increase your mileage by 10% until you meet your desired training volume. However, a recent study found that 2 groups of runners training for the same race, one using the 10% rule and the other using a higher volume of mileage, incurred the same injury rate. So throw the 10% out the window. Let's keep it simple. If you're a beginner start with 15-20 minutes for 3x/week. Don't even worry about your mileage at first. Continue the same way for 3-4 weeks. This will allow for gradual adaptation of your muscles, tendons and joints to the demands of running. #run #running #runner #5k #10k #fitness #strength #stability #physicaltherapy #functionaltraining #athlete .

I love these chains from @shieldsofstrength get yours now! Each one is inscribed with a motivational verse! Follow @shieldsofstrength @shieldsofstrength #shieldsofstrength

I love these chains from @shieldsofstrength get yours now! Each one is inscribed with a motivational verse! Follow @shieldsofstrength @shieldsofstrength #shieldsofstrength .

This whole fitness thing has done a number on my chubby cheeks. The picture on the left was back when I ate fast food on the regular and only worked out when the Navy told me I had to. Just a little #transformationtuesday for you all

This whole fitness thing has done a number on my chubby cheeks. The picture on the left was back when I ate fast food on the regular and only worked out when the Navy told me I had to. Just a little #transformationtuesday for you all.

Camo Snapbacks that stand out from the rest๐Ÿ™Œ๐Ÿผ. The Lightning patch stitched on the front is ๐Ÿ”ฅ ๐Ÿ“ท- @arts_of_cory Available online now at: Ironandinkfitness.com Shipping Worldwide #ironandink #fitlife #fitness #inkedlife #streetwear #streetstyle #streetfashion…

Camo Snapbacks that stand out from the rest๐Ÿ™Œ๐Ÿผ. The "Lightning" patch stitched on the front is ๐Ÿ”ฅ ๐Ÿ“ท- @arts_of_cory Available online now at: Ironandinkfitness.com Shipping Worldwide #ironandink #fitlife #fitness #inkedlife #streetwear #streetstyle #streetfashion #athlete #tattoos #tattoo #workout #clothing #aesthetic #aesthetics #fit #fitspo #military #fitspo #ink #inkedup #inked #swag #inkedgirl #streetwear #snapback #inkedgirls #inkedmodel #apparel #tattoogirl .

Eating in bed. Because fuck tables! ::: Im feeling better! ::: I spent the day in front of an iPad, training on new training procedures, when Im usually on my feet all day. By 4, my brain was fried, my eyes fuzzy, and my body stiff with doms from yesterdays…

Eating in bed. Because fuck tables! ::: I'm feeling better! ::: I spent the day in front of an iPad, training on new training procedures, when I'm usually on my feet all day. By 4, my brain was fried, my eyes fuzzy, and my body stiff with doms from yesterday's weights (and being ill all weekend). A trip to the gym was a must. And, it's always nice to see friendly faces after a long day staring at a screen! Finished the day off with supper and Netflix IN BED! ::: #run #runner #running #RunOttawa2017 #training #yhz #igfam #instafam #instafit #TeamM2 #TeamNuun #Ottawa2017 #athlete #strong #selfie #shamelessselfie #distanceRunner #fitfam #fitlife #fitness #fitspo #gingerRunner #love2run #MarathonerInTraining #42point2 #nuunbassador #nuunhydration #nuunlove .

It is a better investment of oneโ€™s finite energy and discipline to focus on building habits - Mark Manson 
Todays Express workout
Rower: 40 Cal warm up Bar Leg Raises
KB Single Leg Step-up 
KB Swing 
Air Bike Sprint for Cal

"It is a better investment of oneโ€™s finite energy and discipline to focus on building habits" - Mark Manson Today's Express workout Rower: 40 Cal warm up Bar Leg Raises KB Single Leg Step-up KB Swing Air Bike Sprint for Cal.

Wow!! I have no words to describe my appreciation to everyone who has donated and shared this campaign (www.gofundme.com/nicoleironman) so far. YOU are what is making this possible. I have spent the last few days creating an online Athlete Portfolio and I…

Wow!! I have no words to describe my appreciation to everyone who has donated and shared this campaign (www.gofundme.com/nicoleironman) so far. YOU are what is making this possible. I have spent the last few days creating an online Athlete Portfolio and I am happy to announce that it is now live! You can visit www.nicoletrisxm.com to view my past, and upcoming races, read articles, learn a little bit more about me and for those of you who have donated, you can see your name under sponsors. Thank you again for all your support and please continue to share this campaign! All my love -N ๐ŸŠ๐Ÿผโ€โ™€๏ธ๐Ÿšด๐Ÿฝโ€โ™€๏ธ๐Ÿƒ๐Ÿฝโ€โ™€๏ธ๐Ÿ’จ๐Ÿ’๐ŸŒ๐Ÿš‚๐Ÿ’จโค๏ธ๏ธ #703worldchampionships #swimbikerun #triathlon #whyitri #girlswhotri #triathlon #3sport #ironman #triswimpics #tri365 #tri #whyitri #ironmantri #girlstriharder #swimbikerun #fit #athlete #triathlete #fitgirl #fitnessmotivation #fitspo #fitspiration #veganathlete #workoutmotivation #nomeatathlete #trichicks #yougotchicked .

Hit shoulders and took a lot of my anxiety and anger out on the weights. Ive had gripping, crippling anxiety lately and Im just trying to get a handle on it. ๐Ÿ˜“ #fitness #fitchicks #fitmom #fit #fitnessinspiration #workout #abs #glutes #diet #nutrition #npc…

Hit shoulders and took a lot of my anxiety and anger out on the weights. I've had gripping, crippling anxiety lately and I'm just trying to get a handle on it. ๐Ÿ˜“ #fitness #fitchicks #fitmom #fit #fitnessinspiration #workout #abs #glutes #diet #nutrition #npc #npcbikini #bikini #athlete #bodybuilding #getfit #bodygoals #happy #personaltrainer #mealprep #momswholift #mealprep #mealplan #teamapn #fitspo #bootygoals #physique protein #bangenergy #performance #recovery .

Aaaaand Im back. 10 miles of #trailrunning to clear my head... Its going to be a long, rocky road - but thanks to a few super special people, Im starting to believe its doable โœŒ๐Ÿป๐Ÿ’™

Aaaaand I'm back. 10 miles of #trailrunning to clear my head... It's going to be a long, rocky road - but thanks to a few super special people, I'm starting to believe it's doable โœŒ๐Ÿป๐Ÿ’™.

Its leg day this afternoon and that means its time for my epic #sweetpotatopancake preworkout meal. Enjoyed every last bite, now Ive got some #bcaas and a small scoop of #preworkout to fuel me through my exercises. #excited for my #isolatewheyprotein that…

It's leg day this afternoon and that means it's time for my epic #sweetpotatopancake preworkout meal. Enjoyed every last bite, now I've got some #bcaas and a small scoop of #preworkout to fuel me through my exercises. #excited for my #isolatewheyprotein that I bought from #patriotsupplements this is very clean and nicely flavored product to help promote recovery and let my training shine! Just under #18daysout let's see if I can bring home a win #earnednotgiven #mevsme #hardcore #gymrat #athlete #bodybuilderchick # bikinicompetitor #trainhard #ladieswholift #teampitcher .

Sooo this happened today. Havent told too many people about this goal, but Ive stated that by the end of 2017 I want to be able to do a clean grip overhead squat AKA narrow grip. Im pretty world famous for my mobility (sarcasm), but that seemed like…

Sooo this happened today. Haven't told too many people about this goal, but I've stated that by the end of 2017 I want to be able to do a "clean grip" overhead squat AKA narrow grip. I'm pretty world famous for my mobility (sarcasm), but that seemed like a pretty lofty goal. Been workin on my mobility a lot especially after my shoulder injury. Pretty stoked I was able to do these with an actual bar. Looking forward to adding some weight and see what I can make happen! Also, PRd my Squat Jerk!! 45lbs ๐Ÿ˜Ž @metcon_wod @rokfit @rocktape @nc_fit #pr #ncfit #rokfit #crossfit #crossfitmotivation #bemorehuman #california #thebarbellwod #weightlifting #olympicweightlifting #metcon #gainz #squat #athlete #bodybuilding #unbroken #merica #fit #fitness #bayarea #followforfollow #fitfam #gymlife #gym #health #healthy #nutrition #paleo #strength #killweakness .

Still early days yet, but who would have thought choosing a bikini would be so hard! Especially when youre a perfectionist like myself. Sooooo many colours to pick from ๐Ÿ˜… love the deep blues, purples and plumy colours at the moment! And absolutely LOVE this…

Still early days yet, but who would have thought choosing a bikini would be so hard! Especially when you're a perfectionist like myself. Sooooo many colours to pick from ๐Ÿ˜… love the deep blues, purples and plumy colours at the moment! And absolutely LOVE this kini from @glamfitbikinis it's sitting number one my choices at this stage, but we will see ๐Ÿค” Open to any colour suggestions for brunettes with the darkest eyes, feel free to message me because I need allllll the help ๐Ÿ™‚.

Where high durability and functionality meets! The perfect shorts for any activity. #kydra

Where high durability and functionality meets! The perfect shorts for any activity. #kydra .

Tang Keui is formulated with Dong Quai root, which has been traditionally used for PMS support. Message me to order today, click the link in my bio at @coachjaniece or visit my website at www.janiecebarton.goherbalife.com #results #coaching #askmehow #athlete…

Tang Keui is formulated with Dong Quai root, which has been traditionally used for PMS support. Message me to order today, click the link in my bio at @coachjaniece or visit my website at www.janiecebarton.goherbalife.com #results #coaching #askmehow #athlete #support #weightloss #weightgain #energy #nutrition #herbalifenutrition #herbalife โ€ขThese statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease..

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