Finish a marathon —100 km per month
Sub-4 —150 km per month
Sub-3:30 —200 km per month
Sub-3 —300 km per month
Sub-2:45 — 400 km per month
Sub-2:30 — 500+ km per month
Is that true?
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Runners, Track or road?
Track = precision + speed
Road = freedom + grit
Which one are you hitting today? 🏃♂️
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Once you start running, your mom will never worry about whether your daily steps are enough. 🤣
Your daily step count tells the whole story.
Under 2,000 steps/day = Your body is already struggling just to manage your blood sugar.
4,000 steps/day = Too much sitting, little cardio or lung exercise, poor metabolic health.
5,000 steps/day =
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Stop falling for “Lose Weight Fast” and “Get Slim in 7 Days” videos.
There are no shortcuts to real fitness.
Move daily. Train consistently. Eat well. Sleep enough.
Stop chasing quick results. Start building lifelong habits.
Consistency beats shortcuts. Every time.
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After 40, muscle matters more than weight.
The scale won’t tell you how strong you are.
Muscle loss comes with age. Weakness doesn’t have to.
Lift weights. Do pull-ups. Run. Stay active.
Don’t just aim to be lighter. Aim to be stronger.
Over 40? Are you training for strength or weight loss?
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JY22 retweeted
We believed the Earth was a ball our whole lives, but its real shape is called a geoid
Sawe, no doubt. First official sub-2 is bigger than any single track record this year.
Your 2026 Men’s Athlete of the Year finalists ✨
Congratulations to Sabastian Sawe 🇰🇪, Mondo Duplantis 🇸🇪 and Alison dos Santos 🇧🇷 on making the final three 👏
Winner will be announced at the World #AthleticsAwards November 29 🗓️
🔗 bit.ly/4AliXlf
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Pull-ups are still my No. 1 bodyweight exercise.
Especially for men over 40 like me.
They build upper-body strength, improve grip strength, and help preserve muscle as we age.
No gym. No fancy equipment. Just you and a bar.
Surprisingly, many adults can’t even do ONE strict pull-up.
How about you? How many strict pull-ups can you do in a row?
Drop your number below. 👇💪
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In August 2025, I was running less than 60 km a month.
In 2026, I ran 300+ km every month for 10 consecutive months.
That’s 3,000+ km of consistency.
300 km/month is often considered a solid training foundation for a sub-3 marathon. Not a guarantee, but a good starting point.
10 months. No shortcuts. Just showing up.
And finally, I broke 3 hours.
2:59:51
Consistency changes everything. 🏃♂️
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Great question! To be honest, I find it hard to explain my own feeling about GCT in technical terms, so I discussed it with ChatGPT, and its explanation largely aligned with my understanding.
I think it comes down to a combination of leg stiffness, running mechanics, and neuromuscular coordination.
Personally, I’ve been consciously working on quicker leg turnover and faster leg recovery. But the key seems to be how efficiently your legs absorb and return force during ground contact.
Plyometrics, strides, and single-leg strength training can all help improve this.
That said, GCT also depends on pace, anatomy, and individual running mechanics. Sub-200ms isn’t necessarily better for everyone.
Hope this helps! We’re all learning and improving along the way. 🏃♂️
Can you give some insight how you kept your gct so low? I averaged 250-260 ms when I ran a 1:30:24 half marathon. Sub-200 ms sounds so fast!
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I smoked for 20 years.
Running finally helped me quit for good.
Not because quitting suddenly became easy.
But because once I started caring about my pace, endurance, and lung health, smoking no longer made sense.
I stopped asking, “How do I quit smoking?”
And started asking, “Why would I ruin what I’ve worked so hard to build?”
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Easy recovery run today. 🏃♂️
Just broke 3 hours in the marathon.
Next dream: Sub-2:30 before I turn 45.
Sounds crazy? Maybe.
But as Will Smith said:
“Don’t ever let somebody tell you you can’t do something. You got a dream, you gotta protect it.”
One day, I want to tell my kids this story.
Not just about running fast.
But about having a dream and daring to chase it.
Dream big. Put in the work. Never stop believing.
The 8-week progression:
Weeks 1–2: Learn the movements, lighter loads
Weeks 3–4: Build basic strength
Weeks 5–6: Progress the load
Weeks 7–8: Consolidate, reduce volume
Two sessions per week, fitted around marathon training.
The long run still comes first.
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I'm not claiming weak muscles caused my cramps. There are several possible explanations.
This is an experiment, not a proven fix.
I'll track calf strength, single-leg control, and what happens to my stride late in long runs.
The goal isn't just stronger legs in the gym.
It's reaching 40K and still being able to push forward.
What gives out first in your final 5K — your lungs or your legs?
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