David Dack
@daviddack88.bsky.social
Running Coach | 🌄 Trail Runner | 🌍 Endurance Athlete living in Bali. Inspiring athletes to push their limits one step at a time.
Pinned
Most runners fail for one reason:
They start too big.
Everyone wants to jump to 40 miles a week, crush workouts, post splits.
Then they burn out or get hurt.
The truth?
The best runners master one unsexy rule — Start small.
🧵👇
They start too big.
Everyone wants to jump to 40 miles a week, crush workouts, post splits.
Then they burn out or get hurt.
The truth?
The best runners master one unsexy rule — Start small.
🧵👇
November 10, 2025 at 1:18 PM
Most runners fail for one reason:
They start too big.
Everyone wants to jump to 40 miles a week, crush workouts, post splits.
Then they burn out or get hurt.
The truth?
The best runners master one unsexy rule — Start small.
🧵👇
They start too big.
Everyone wants to jump to 40 miles a week, crush workouts, post splits.
Then they burn out or get hurt.
The truth?
The best runners master one unsexy rule — Start small.
🧵👇
Dragged myself out the door this morning.
No real plan — just “go run.”
And honestly? It showed.
Felt scattered, no rhythm, legs didn’t know what they were supposed to do.
No real plan — just “go run.”
And honestly? It showed.
Felt scattered, no rhythm, legs didn’t know what they were supposed to do.
November 8, 2025 at 4:06 AM
Dragged myself out the door this morning.
No real plan — just “go run.”
And honestly? It showed.
Felt scattered, no rhythm, legs didn’t know what they were supposed to do.
No real plan — just “go run.”
And honestly? It showed.
Felt scattered, no rhythm, legs didn’t know what they were supposed to do.
Most runners don’t need more miles.
They need better structure.
Took me years (and a few injuries) to figure that out.
More isn’t always better — sometimes it’s just dumb.
Here’s how I finally built a week that made me stronger instead of just exhausted
👇
They need better structure.
Took me years (and a few injuries) to figure that out.
More isn’t always better — sometimes it’s just dumb.
Here’s how I finally built a week that made me stronger instead of just exhausted
👇
November 7, 2025 at 2:20 PM
Most runners don’t need more miles.
They need better structure.
Took me years (and a few injuries) to figure that out.
More isn’t always better — sometimes it’s just dumb.
Here’s how I finally built a week that made me stronger instead of just exhausted
👇
They need better structure.
Took me years (and a few injuries) to figure that out.
More isn’t always better — sometimes it’s just dumb.
Here’s how I finally built a week that made me stronger instead of just exhausted
👇
Most people are unhealthy.
Most people quit.
Most people do what’s easy.
You don’t have to.
Do the opposite.
Lift heavy. Run far. Cook your food.
Sleep early. Say no.
Normal isn’t working. Be different.
Most people quit.
Most people do what’s easy.
You don’t have to.
Do the opposite.
Lift heavy. Run far. Cook your food.
Sleep early. Say no.
Normal isn’t working. Be different.
November 7, 2025 at 9:08 AM
Most people are unhealthy.
Most people quit.
Most people do what’s easy.
You don’t have to.
Do the opposite.
Lift heavy. Run far. Cook your food.
Sleep early. Say no.
Normal isn’t working. Be different.
Most people quit.
Most people do what’s easy.
You don’t have to.
Do the opposite.
Lift heavy. Run far. Cook your food.
Sleep early. Say no.
Normal isn’t working. Be different.
Show your post-race face
November 7, 2025 at 4:48 AM
Show your post-race face
I used to think longer strides made me faster.
Turns out, that’s exactly what was slowing me down.
👇
Turns out, that’s exactly what was slowing me down.
👇
November 7, 2025 at 3:46 AM
I used to think longer strides made me faster.
Turns out, that’s exactly what was slowing me down.
👇
Turns out, that’s exactly what was slowing me down.
👇
If you can’t stay in Zone 2, you’re too out of shape to run multiple days a week.
And that’s okay.
Start with walking, biking, and intervals.
Gradually increase your running, and you’ll get there.
Patience = progress.
#running
And that’s okay.
Start with walking, biking, and intervals.
Gradually increase your running, and you’ll get there.
Patience = progress.
#running
November 6, 2025 at 4:18 PM
If you can’t stay in Zone 2, you’re too out of shape to run multiple days a week.
And that’s okay.
Start with walking, biking, and intervals.
Gradually increase your running, and you’ll get there.
Patience = progress.
#running
And that’s okay.
Start with walking, biking, and intervals.
Gradually increase your running, and you’ll get there.
Patience = progress.
#running
Everyone wants a faster 5K.
But few are willing to respect the timeline it takes to earn one.
Let’s break down what it really takes — week by week, phase by phase — to get faster without burning out.
But few are willing to respect the timeline it takes to earn one.
Let’s break down what it really takes — week by week, phase by phase — to get faster without burning out.
November 6, 2025 at 12:56 PM
Everyone wants a faster 5K.
But few are willing to respect the timeline it takes to earn one.
Let’s break down what it really takes — week by week, phase by phase — to get faster without burning out.
But few are willing to respect the timeline it takes to earn one.
Let’s break down what it really takes — week by week, phase by phase — to get faster without burning out.
When runners ask, “How much training time do I actually need?”, this chart gives the clearest answer — and it’s often less than you think.
Here’s the breakdown I usually tell my athletes 👇
Here’s the breakdown I usually tell my athletes 👇
November 6, 2025 at 3:25 AM
When runners ask, “How much training time do I actually need?”, this chart gives the clearest answer — and it’s often less than you think.
Here’s the breakdown I usually tell my athletes 👇
Here’s the breakdown I usually tell my athletes 👇
Running isn’t really about running.
It’s about showing up when you don’t want to.
It’s about getting out there in the rain, heat, or cold.
It’s about building mental strength to face anything life throws at you.
#running
It’s about showing up when you don’t want to.
It’s about getting out there in the rain, heat, or cold.
It’s about building mental strength to face anything life throws at you.
#running
November 5, 2025 at 4:27 PM
Running isn’t really about running.
It’s about showing up when you don’t want to.
It’s about getting out there in the rain, heat, or cold.
It’s about building mental strength to face anything life throws at you.
#running
It’s about showing up when you don’t want to.
It’s about getting out there in the rain, heat, or cold.
It’s about building mental strength to face anything life throws at you.
#running
Legs were heavy tonight.
One of those runs where you question why you even lace up.
Kept it simple:
One of those runs where you question why you even lace up.
Kept it simple:
November 4, 2025 at 12:20 PM
Legs were heavy tonight.
One of those runs where you question why you even lace up.
Kept it simple:
One of those runs where you question why you even lace up.
Kept it simple:
(Quick Thread)
Lately I’ve been going back to basics, reminding myself what actually keeps me healthy and moving long-term.
It’s not fancy shoes or perfect splits — it’s the simple stuff most of us forget.
Here’s the checklist I keep coming back to:
Lately I’ve been going back to basics, reminding myself what actually keeps me healthy and moving long-term.
It’s not fancy shoes or perfect splits — it’s the simple stuff most of us forget.
Here’s the checklist I keep coming back to:
November 3, 2025 at 1:25 PM
(Quick Thread)
Lately I’ve been going back to basics, reminding myself what actually keeps me healthy and moving long-term.
It’s not fancy shoes or perfect splits — it’s the simple stuff most of us forget.
Here’s the checklist I keep coming back to:
Lately I’ve been going back to basics, reminding myself what actually keeps me healthy and moving long-term.
It’s not fancy shoes or perfect splits — it’s the simple stuff most of us forget.
Here’s the checklist I keep coming back to:
When I started running, I thought walking meant weakness.
If I slowed down, I’d lose progress.
But walking turned out to be my foundation — not my fallback.
It built my endurance, protected my joints, and kept me consistent.
Walking isn’t quitting.
It’s how real runners keep going.
If I slowed down, I’d lose progress.
But walking turned out to be my foundation — not my fallback.
It built my endurance, protected my joints, and kept me consistent.
Walking isn’t quitting.
It’s how real runners keep going.
November 1, 2025 at 6:23 PM
When I started running, I thought walking meant weakness.
If I slowed down, I’d lose progress.
But walking turned out to be my foundation — not my fallback.
It built my endurance, protected my joints, and kept me consistent.
Walking isn’t quitting.
It’s how real runners keep going.
If I slowed down, I’d lose progress.
But walking turned out to be my foundation — not my fallback.
It built my endurance, protected my joints, and kept me consistent.
Walking isn’t quitting.
It’s how real runners keep going.
Just logged a 12K tempo at 8/10 effort, averaging 4:15/km in ~32°C heat.
Curious how that would adjust in cooler conditions — say around 22°C.
Based on heat-adjustment charts I’m guessing ~3:58–4:00/km equivalent?
Does that line up with your experience?
Curious how that would adjust in cooler conditions — say around 22°C.
Based on heat-adjustment charts I’m guessing ~3:58–4:00/km equivalent?
Does that line up with your experience?
October 31, 2025 at 3:23 PM
Just logged a 12K tempo at 8/10 effort, averaging 4:15/km in ~32°C heat.
Curious how that would adjust in cooler conditions — say around 22°C.
Based on heat-adjustment charts I’m guessing ~3:58–4:00/km equivalent?
Does that line up with your experience?
Curious how that would adjust in cooler conditions — say around 22°C.
Based on heat-adjustment charts I’m guessing ~3:58–4:00/km equivalent?
Does that line up with your experience?
You ever hear your own footsteps and think, “Man… that can’t be good”?
Yeah. That was me — every run.
Keep reading...
Yeah. That was me — every run.
Keep reading...
October 31, 2025 at 12:55 PM
You ever hear your own footsteps and think, “Man… that can’t be good”?
Yeah. That was me — every run.
Keep reading...
Yeah. That was me — every run.
Keep reading...
Performance = physical fitness × mental consistency
You can be in peak shape — but if your mind’s full of doubt, nerves, or distractions?
You’ll crumble.
Flip side: a strong mental game can make average fitness go a long way.
I’ve seen runners with less talent outlast stronger ones
You can be in peak shape — but if your mind’s full of doubt, nerves, or distractions?
You’ll crumble.
Flip side: a strong mental game can make average fitness go a long way.
I’ve seen runners with less talent outlast stronger ones
October 31, 2025 at 12:32 PM
Performance = physical fitness × mental consistency
You can be in peak shape — but if your mind’s full of doubt, nerves, or distractions?
You’ll crumble.
Flip side: a strong mental game can make average fitness go a long way.
I’ve seen runners with less talent outlast stronger ones
You can be in peak shape — but if your mind’s full of doubt, nerves, or distractions?
You’ll crumble.
Flip side: a strong mental game can make average fitness go a long way.
I’ve seen runners with less talent outlast stronger ones
Used to scroll through other runners’ stats and feel behind.
Faster splits, better shoes, etc
Then one day, I stopped comparing and just… ran.
No pace goals. No tracking app shouting at me. Just me and the sound of my shoes hitting the ground.
That run felt different — not faster, but freer.
Faster splits, better shoes, etc
Then one day, I stopped comparing and just… ran.
No pace goals. No tracking app shouting at me. Just me and the sound of my shoes hitting the ground.
That run felt different — not faster, but freer.
October 31, 2025 at 2:10 AM
Used to scroll through other runners’ stats and feel behind.
Faster splits, better shoes, etc
Then one day, I stopped comparing and just… ran.
No pace goals. No tracking app shouting at me. Just me and the sound of my shoes hitting the ground.
That run felt different — not faster, but freer.
Faster splits, better shoes, etc
Then one day, I stopped comparing and just… ran.
No pace goals. No tracking app shouting at me. Just me and the sound of my shoes hitting the ground.
That run felt different — not faster, but freer.
The golden rule of running?
Start small.
Simple, yeah — but most of us (me included) have ignored it and paid the price. 🧵
Start small.
Simple, yeah — but most of us (me included) have ignored it and paid the price. 🧵
October 30, 2025 at 1:20 PM
The golden rule of running?
Start small.
Simple, yeah — but most of us (me included) have ignored it and paid the price. 🧵
Start small.
Simple, yeah — but most of us (me included) have ignored it and paid the price. 🧵
Going for a long run? Ask your slower running friend
Speed day? Tag your quickest buddy.
Mixing up your running partners like this can turbocharge your training.
Long, slow runs with someone more laid-back help you build stamina
Tag your running friend in the comments section below.
Speed day? Tag your quickest buddy.
Mixing up your running partners like this can turbocharge your training.
Long, slow runs with someone more laid-back help you build stamina
Tag your running friend in the comments section below.
October 30, 2025 at 5:06 AM
Going for a long run? Ask your slower running friend
Speed day? Tag your quickest buddy.
Mixing up your running partners like this can turbocharge your training.
Long, slow runs with someone more laid-back help you build stamina
Tag your running friend in the comments section below.
Speed day? Tag your quickest buddy.
Mixing up your running partners like this can turbocharge your training.
Long, slow runs with someone more laid-back help you build stamina
Tag your running friend in the comments section below.
If you’re slower than these times, it’s time to stop cruising. You’re not broken — you’re just not training hard enough yet.
Intervals. Hills. Tempo runs. They suck — but they change everything.
Don’t let “average” become your comfort zone.
Now go earn your next PR.
Intervals. Hills. Tempo runs. They suck — but they change everything.
Don’t let “average” become your comfort zone.
Now go earn your next PR.
October 29, 2025 at 2:01 PM
If you’re slower than these times, it’s time to stop cruising. You’re not broken — you’re just not training hard enough yet.
Intervals. Hills. Tempo runs. They suck — but they change everything.
Don’t let “average” become your comfort zone.
Now go earn your next PR.
Intervals. Hills. Tempo runs. They suck — but they change everything.
Don’t let “average” become your comfort zone.
Now go earn your next PR.
(A Thread)
Listen, I’ve been running for over a decade now — and I can tell you this: no matter how long you’ve been at it, you’re gonna mess up.
Here are 16 common running mistakes — and how to fix them:
Listen, I’ve been running for over a decade now — and I can tell you this: no matter how long you’ve been at it, you’re gonna mess up.
Here are 16 common running mistakes — and how to fix them:
October 29, 2025 at 1:40 PM
(A Thread)
Listen, I’ve been running for over a decade now — and I can tell you this: no matter how long you’ve been at it, you’re gonna mess up.
Here are 16 common running mistakes — and how to fix them:
Listen, I’ve been running for over a decade now — and I can tell you this: no matter how long you’ve been at it, you’re gonna mess up.
Here are 16 common running mistakes — and how to fix them:
Two eggs?
That's not a high protein breakfast, folks.
I’m talking 30+ grams of protein to start your day right.
Eggs are great, but don’t think you’re covered with just two.
That's not a high protein breakfast, folks.
I’m talking 30+ grams of protein to start your day right.
Eggs are great, but don’t think you’re covered with just two.
October 29, 2025 at 5:12 AM
Two eggs?
That's not a high protein breakfast, folks.
I’m talking 30+ grams of protein to start your day right.
Eggs are great, but don’t think you’re covered with just two.
That's not a high protein breakfast, folks.
I’m talking 30+ grams of protein to start your day right.
Eggs are great, but don’t think you’re covered with just two.
Sunday long run. Pushing that relatively easy pace one second at a time. The heat in #bali lately is crazy
(Picture from the Isoplus HM last week)
(Picture from the Isoplus HM last week)
October 28, 2025 at 2:29 AM
Sunday long run. Pushing that relatively easy pace one second at a time. The heat in #bali lately is crazy
(Picture from the Isoplus HM last week)
(Picture from the Isoplus HM last week)
Didn’t feel like running today.
But I remembered something that changed how I think about it —don’t chase miles, just count minutes.
The first time I tried running, I barely lasted 10 minutes before walking.
Now I set a 30-minute timer and just move — walk, jog, breathe, repeat.
Start small.
But I remembered something that changed how I think about it —don’t chase miles, just count minutes.
The first time I tried running, I barely lasted 10 minutes before walking.
Now I set a 30-minute timer and just move — walk, jog, breathe, repeat.
Start small.
October 27, 2025 at 3:05 PM
Didn’t feel like running today.
But I remembered something that changed how I think about it —don’t chase miles, just count minutes.
The first time I tried running, I barely lasted 10 minutes before walking.
Now I set a 30-minute timer and just move — walk, jog, breathe, repeat.
Start small.
But I remembered something that changed how I think about it —don’t chase miles, just count minutes.
The first time I tried running, I barely lasted 10 minutes before walking.
Now I set a 30-minute timer and just move — walk, jog, breathe, repeat.
Start small.
(Thread)
When I first started training, I thought “consistency” meant running every damn day.
Spoiler: it didn’t...
When I first started training, I thought “consistency” meant running every damn day.
Spoiler: it didn’t...
October 27, 2025 at 12:05 PM
(Thread)
When I first started training, I thought “consistency” meant running every damn day.
Spoiler: it didn’t...
When I first started training, I thought “consistency” meant running every damn day.
Spoiler: it didn’t...