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Kufukula
@kufukula.com
60 followers 230 following 110 posts
Seasoned master runner and USATF Level 2 certified running coach, helping athletes all over the world achieve their potential. Based in Luanda, Angola.
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Kufukula @kufukula.com · Nov 22
For those who are wondering. Kufukula means ‘Run Like the Wind’ in the local Angolan Kimbundu language.
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Kufukula @kufukula.com · 10d
Doping rules have to change urgently. Caught = all results invalidated
mariofraioli.com mario fraioli @mariofraioli.com · 11d
The fact that Cheptngetich's WR will be allowed to stand is total bullshit. If you think she was clean in Chicago then I've got some oceanfront property in Kansas I'd like to sell you.
fastwomen.bsky.social Fast Women @fastwomen.bsky.social · 11d
Marathon world record holder Ruth Chepngetich has been banned for three years after testing positive for hydrochlorothiazide.

Because her positive test didn't come until five months after the fact, her world record of 2:09:56 will stand.
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Kufukula @kufukula.com · 29d
And women’s races tend to be a lot more exiting in terms of racing
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Dumb Runner @dumbrunner.bsky.social · Sep 27
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Dumb Runner @dumbrunner.bsky.social · Sep 24
Another Dumb Runner EXCLUSIVE:
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Dumb Runner @dumbrunner.bsky.social · Sep 23
#TuesdayMotivation
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Dumb Runner @dumbrunner.bsky.social · Sep 20
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Dumb Runner @dumbrunner.bsky.social · Sep 18
From the Dumb Runner archives. 🐕📸
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Dumb Runner @dumbrunner.bsky.social · Sep 15
#MondayMotivation
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Dumb Runner @dumbrunner.bsky.social · Sep 10
From the Dumb Runner archives:
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Dumb Runner @dumbrunner.bsky.social · Aug 14
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Kufukula @kufukula.com · Aug 9
Trying to think of something 🤣
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Kufukula @kufukula.com · Aug 7
PT: Controlar o ritmo mesmo depois de parar.
EN: Regain control after disruption — that’s racing.
📲 @kufukulacoaching
🔗 linktr.ee/kufukula
#TrainTheMindToo #Kufukula
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🏃🏿‍♂️ Kufukula Coaching | Corre como o vento Treinos, dicas & motivação para atletas de todos os níveis Training, tips & motivation for runners of all levels
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Kufukula @kufukula.com · Aug 7
KUFUKULA WORKOUT #76 – BROKEN TEMPO
PT: Ritmo controlado com pausas ativas
EN: Controlled tempo with short jog breaks
#Workout76 #ThresholdBlocks #CorredoresAngolanos
🏃‍♂️ KUFUKULA WORKOUT #76 – THURSDAY Theme: Hold, Break, Repeat Session Name: “Broken Tempo” ⸻ 🔹 Middle Distance Session: 3 × (5min tempo + 1min jog) + 3min continuous tempo • Controlled pace, no pushing • Recovery = easy jog, not full stop • Finish: 3 × 20s strides Purpose: Teaches mental rhythm and how to restart effort under light fatigue. It builds race-day resilience. ⸻ 🔸 Long Distance Session: 2 × (10min tempo + 2min jog) + 6min continuous tempo • Controlled tempo rhythm • Keep recoveries truly aerobic • Optional: 5min steady float to finish Purpose: Extended time at threshold broken into digestible chunks. Prepares for late-race pace control. ⸻ 📣 Today’s Reminder: Sometimes breaking rhythm makes you stronger at holding it. ✅ Hashtags for image post: #KufukulaWorkout #Workout76 #BrokenTempo #ThresholdDisrupted #MentalFocusRun #SouplesseControl #CorredoresAngolanos
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Kufukula @kufukula.com · Aug 6
PT: Quando o treino sorri, o corpo agradece.
EN: When the workout smiles, your body responds.
📲 @kufukulacoaching
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#JoyInRecovery #Kufukula
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🏃🏿‍♂️ Kufukula Coaching | Corre como o vento Treinos, dicas & motivação para atletas de todos os níveis Training, tips & motivation for runners of all levels
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Kufukula @kufukula.com · Aug 6
KUFUKULA WORKOUT #75 – SKIP THE STRESS
PT: Corrida leve + exercícios de leveza
EN: Easy run + playful movement drills
#Workout75 #SmartRecovery #CorredoresAngolanos
🏃‍♂️ KUFUKULA WORKOUT #75 – WEDNESDAY Theme: Move Easy, Move Well Session Name: “Skip the Stress” ⸻ 🔹 Middle Distance Session: Jog + Drills & Flow • 30min light jog • 2 rounds: • 20s A-skips • 10s side shuffles (each side) • 10s bounds or skipping • 30s breathwalk (inhale 3s / exhale 6s) • Finish with 1min playful balance (on lines, curbs or barefoot) Purpose: Restore movement quality and coordination in a low-impact, low-stress way. ⸻ 🔸 Long Distance Session: Recovery Jog + Barefoot Flow • 40min easy jog • 3 × 30s barefoot strides • 5min barefoot flow: • Glute bridge → hip circles → toe sweep → deep squat hold • 3min rhythmic breathwork (box: 3-3-6-3) Purpose: Loosens joints, resets rhythm, and promotes calm body awareness for long-term gains. ⸻ 📣 Today’s Reminder: Recovery isn’t passive — it’s movement that smiles. ✅ Hashtags for image post: #KufukulaWorkout #Workout75 #SkipTheStress #FunRecoveryRun #SouplesseRecovery #CorredoresAngolanos #TrainSmartRecoverWell
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Kufukula @kufukula.com · Aug 5
PT: Aprende a deslizar no esforço — não a lutar contra ele.
EN: Learn to glide through effort — not fight it.
📲 @kufukulacoaching
🔗 linktr.ee/kufukula
#SmoothTraining #Kufukula
kufukula | Instagram, Facebook, TikTok | Linktree
🏃🏿‍♂️ Kufukula Coaching | Corre como o vento Treinos, dicas & motivação para atletas de todos os níveis Training, tips & motivation for runners of all levels
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Kufukula @kufukula.com · Aug 5
KUFUKULA WORKOUT #74 – WAVE WORK
PT: Ritmo de limiar com ondas de intensidade
EN: Threshold waves to train control under pressure
#Workout74 #WaveTempo #CorredoresAngolanos
🏃‍♂️ KUFUKULA WORKOUT #74 – TUESDAY Theme: Hold, Float, Repeat Session Name: “Wave Work” ⸻ 🔹 Middle Distance Session: 4 × 6min Threshold Waves Each 6min block alternates: • 2min @ tempo (comfortably hard) • 1min @ 10k effort → Repeat x2 per rep • 2min jog recovery between • Finish: 3 × 20s strides Purpose: Teaches rhythm under pressure and smooth transitions — great for race feel and fatigue control. ⸻ 🔸 Long Distance Session: 3 × 10min Threshold Waves Each 10min block alternates: • 3min @ tempo • 2min @ HM effort → Repeat x2 • 3min jog between reps • Optional 6min steady finish Purpose: Builds race-day durability — managing effort through controlled surges and recovery flow. ⸻ 📣 Today’s Reminder: You don’t push through waves — you ride them. ✅ Hashtags for image post: #KufukulaWorkout #Workout74 #WaveWork #ThresholdWithControl #SouplesseFlow #RacePaceTraining #CorredoresAngolanos
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Dumb Runner @dumbrunner.bsky.social · Aug 4
Another Dumb Runner EXCLUSIVE!
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Kufukula @kufukula.com · Aug 4
PT: Sobe o ritmo com cabeça, não com pressa.
EN: Raise the pace with control, not rush.
📲 @kufukulacoaching
🔗 linktr.ee/kufukula
#SouplesseMindset #Kufukula
kufukula | Instagram, Facebook, TikTok | Linktree
🏃🏿‍♂️ Kufukula Coaching | Corre como o vento Treinos, dicas & motivação para atletas de todos os níveis Training, tips & motivation for runners of all levels
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Kufukula @kufukula.com · Aug 4
KUFUKULA WORKOUT #73 – BUILD THE FLAME
PT: Corrida progressiva controlada
EN: Controlled progression run
#Workout73 #ProgressionPacing #CorredoresAngolanos
🏃‍♂️ KUFUKULA WORKOUT #73 – MONDAY Theme: Start Easy, Finish Sharp Session Name: “Build the Flame” ⸻ 🔹 Middle Distance Session: Progressive Run + Form Focus • 10min easy jog • 10min steady • 10min strong (approaching tempo) • 3 × 20s strides Purpose: Wake up the system gently and finish with rhythm. A great transition back into quality work. ⸻ 🔸 Long Distance Session: Progression Run – Controlled Burn • 15min easy • 15min steady • 10min moderate/tempo feel • 3 × 30s strides Purpose: Reinforces patience early, rhythm in the middle, and efficient form under light stress. ⸻ 📣 Today’s Reminder: Speed comes from control — not from rushing. ✅ Hashtags for image post: #KufukulaWorkout #Workout73 #BuildTheFlame #ProgressionRun #SouplesseControl #StartEasyFinishStrong #CorredoresAngolanos
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Kufukula @kufukula.com · Aug 3
PT: Hoje recuperas com intenção.
EN: Today, you recover with intention.
📲 @kufukulacoaching
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#RecoveryIsTraining #Kufukula
kufukula | Instagram, Facebook, TikTok | Linktree
🏃🏿‍♂️ Kufukula Coaching | Corre como o vento Treinos, dicas & motivação para atletas de todos os níveis Training, tips & motivation for runners of all levels
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Kufukula @kufukula.com · Aug 3
KUFUKULA WORKOUT #72 – GROUNDED & FLOWING
PT: Corrida leve, mobilidade e respiração
EN: Light run, barefoot flow, and breath reset
#Workout72 #BarefootRecovery #CorredoresAngolanos
🏃‍♂️ KUFUKULA WORKOUT #72 – SUNDAY Theme: Breathe, Barefoot, Bounce Session Name: “Grounded & Flowing” ⸻ 🔹 Middle Distance Session: Recovery Jog + Light Ground Drills • 25–30min relaxed jog • 3 × 20s barefoot strides on grass (or soft terrain) • 5min ground-based mobility flow: • Frog squat → hip rock → spinal twist → glute bridge • 2min box breathing: 3s in / 3s hold / 6s out / 3s hold Purpose: Promote natural foot strength, calm breathing, and restore spring to the system. ⸻ 🔸 Long Distance Session: Easy Flow + Barefoot Reset • 35–40min relaxed jog • 3 × 30s barefoot strides • 5–7min bodyflow barefoot: • Lunge to twist, cat-cow, deep squat hold • 3min breathing reset lying down Purpose: Enhances joint mobility, neural relaxation, and fascia rehydration — essential after a big week. ⸻ 📣 Today’s Reminder: Recovery isn’t when you do nothing — it’s when your body rewires. ✅ Hashtags for image post: #KufukulaWorkout #Workout72 #GroundedAndFlowing #RecoveryWithRhythm #BarefootReset #SouplesseSunday #CorredoresAngolanos
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Kufukula @kufukula.com · Jul 31
PT: Segurar o ritmo é mais que aguentar — é alinhar.
EN: Holding pace is about form, not force.
📲 @kufukulacoaching
🔗 linktr.ee/kufukula
#SouplesseFocus #Kufukula
kufukula | Instagram, Facebook, TikTok | Linktree
🏃🏿‍♂️ Kufukula Coaching | Corre como o vento Treinos, dicas & motivação para atletas de todos os níveis Training, tips & motivation for runners of all levels
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Kufukula @kufukula.com · Jul 31
KUFUKULA WORKOUT #69 – TEMPO CASCADE
PT: Blocos de limiar + ritmo de prova
EN: Threshold blocks + rhythm transitions
#Workout69 #ControlledEffort #CorredoresAngolanos
🏃‍♂️ KUFUKULA WORKOUT #69 – THURSDAY Theme: Hold the Line, Find the Flow Session Name: “Tempo Cascade” ⸻ 🔹 Middle Distance Session: Tempo + Rhythm Drops • 3 × 6min @ tempo pace • 90s jog recovery • 3 × 2min @ 5k rhythm • 2min jog between • 2 × 20s strides Purpose: Blend controlled aerobic power with form at faster turnover — build race durability. ⸻ 🔸 Long Distance Session: Tempo Cascade + Finisher • 2 × 10min @ tempo effort • 2min jog between • 2 × 3min @ 10k effort • 2min jog • 6min steady to finish Purpose: Builds fatigue resistance, teaches pacing shifts without breaking posture or breathing. ⸻ 📣 Today’s Reminder: Tempo is not a pace. It’s a posture you hold under pressure. ✅ Hashtags for image post: #KufukulaWorkout #Workout69 #TempoCascade #ControlledEffort #ThresholdAndFlow #SouplesseStyle #KlaasLokInspired #CorredoresAngolanos
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Dumb Runner @dumbrunner.bsky.social · Jul 29
#runchat
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