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.
Then build slowly. Not because you’re soft — but because you’re smart enough to play the long game.
The real win? Still being healthy and running a year from now.
#runningtips #running #fitnesstips
The real win? Still being healthy and running a year from now.
#runningtips #running #fitnesstips
November 10, 2025 at 1:18 PM
Then build slowly. Not because you’re soft — but because you’re smart enough to play the long game.
The real win? Still being healthy and running a year from now.
#runningtips #running #fitnesstips
The real win? Still being healthy and running a year from now.
#runningtips #running #fitnesstips
So here’s what you do: Look back at your last 3–6 months.
Find that mileage that didn’t wreck you — the “I can do this every week” number.
That’s your baseline. That’s where you start.
Find that mileage that didn’t wreck you — the “I can do this every week” number.
That’s your baseline. That’s where you start.
November 10, 2025 at 1:18 PM
So here’s what you do: Look back at your last 3–6 months.
Find that mileage that didn’t wreck you — the “I can do this every week” number.
That’s your baseline. That’s where you start.
Find that mileage that didn’t wreck you — the “I can do this every week” number.
That’s your baseline. That’s where you start.
Running’s supposed to build you — not break you.
You don’t earn fitness by skipping steps.
You earn it by stacking small ones — week after week.
You don’t earn fitness by skipping steps.
You earn it by stacking small ones — week after week.
November 10, 2025 at 1:18 PM
Running’s supposed to build you — not break you.
You don’t earn fitness by skipping steps.
You earn it by stacking small ones — week after week.
You don’t earn fitness by skipping steps.
You earn it by stacking small ones — week after week.
Too many beginners treat training like a sprint to the finish line.
They pile on miles, skip rest, and act shocked when their body quits.
They pile on miles, skip rest, and act shocked when their body quits.
November 10, 2025 at 1:18 PM
Too many beginners treat training like a sprint to the finish line.
They pile on miles, skip rest, and act shocked when their body quits.
They pile on miles, skip rest, and act shocked when their body quits.
Running isn’t freedom without direction.
It’s just noise. Find your rhythm, find your plan — and that’s when the miles start meaning something.
Would you rather run free or run with purpose?
It’s just noise. Find your rhythm, find your plan — and that’s when the miles start meaning something.
Would you rather run free or run with purpose?
November 8, 2025 at 4:06 AM
Running isn’t freedom without direction.
It’s just noise. Find your rhythm, find your plan — and that’s when the miles start meaning something.
Would you rather run free or run with purpose?
It’s just noise. Find your rhythm, find your plan — and that’s when the miles start meaning something.
Would you rather run free or run with purpose?
That’s how real runners are made — not by running more, but by running with purpose.
Tip of the day:
Don’t wing it.
Even a simple plan keeps you accountable.
And that’s where the real transformation happens — not in chaos, but in structure.
Tip of the day:
Don’t wing it.
Even a simple plan keeps you accountable.
And that’s where the real transformation happens — not in chaos, but in structure.
November 8, 2025 at 4:06 AM
That’s how real runners are made — not by running more, but by running with purpose.
Tip of the day:
Don’t wing it.
Even a simple plan keeps you accountable.
And that’s where the real transformation happens — not in chaos, but in structure.
Tip of the day:
Don’t wing it.
Even a simple plan keeps you accountable.
And that’s where the real transformation happens — not in chaos, but in structure.
Easy days built endurance. Hard days built strength. Rest days built resilience.
You don’t need anything fancy. No “elite” spreadsheet.
No AI coach.
Just a plan that moves you forward — week after week. Then tweak it. Stretch it. Make it yours.
You don’t need anything fancy. No “elite” spreadsheet.
No AI coach.
Just a plan that moves you forward — week after week. Then tweak it. Stretch it. Make it yours.
November 8, 2025 at 4:06 AM
Easy days built endurance. Hard days built strength. Rest days built resilience.
You don’t need anything fancy. No “elite” spreadsheet.
No AI coach.
Just a plan that moves you forward — week after week. Then tweak it. Stretch it. Make it yours.
You don’t need anything fancy. No “elite” spreadsheet.
No AI coach.
Just a plan that moves you forward — week after week. Then tweak it. Stretch it. Make it yours.
No surprise — I wasn’t improving. Just logging random miles and wondering why I was stuck.
When I finally followed an actual plan — even a basic Couch to 5K — everything changed.
Suddenly the runs connected. Each day had a reason.
When I finally followed an actual plan — even a basic Couch to 5K — everything changed.
Suddenly the runs connected. Each day had a reason.
November 8, 2025 at 4:06 AM
No surprise — I wasn’t improving. Just logging random miles and wondering why I was stuck.
When I finally followed an actual plan — even a basic Couch to 5K — everything changed.
Suddenly the runs connected. Each day had a reason.
When I finally followed an actual plan — even a basic Couch to 5K — everything changed.
Suddenly the runs connected. Each day had a reason.
That’s when it hit me again — something I learned the hard way:
Running without a plan is like driving with no map.
You’re moving, but you’re not actually going anywhere.
For years, I thought I didn’t need structure.
I’d just “listen to my body.” Problem was… my body mostly said, “stay in bed.”
Running without a plan is like driving with no map.
You’re moving, but you’re not actually going anywhere.
For years, I thought I didn’t need structure.
I’d just “listen to my body.” Problem was… my body mostly said, “stay in bed.”
November 8, 2025 at 4:06 AM
That’s when it hit me again — something I learned the hard way:
Running without a plan is like driving with no map.
You’re moving, but you’re not actually going anywhere.
For years, I thought I didn’t need structure.
I’d just “listen to my body.” Problem was… my body mostly said, “stay in bed.”
Running without a plan is like driving with no map.
You’re moving, but you’re not actually going anywhere.
For years, I thought I didn’t need structure.
I’d just “listen to my body.” Problem was… my body mostly said, “stay in bed.”
If you’re always tired, you’re not training — you’re just surviving.
Run smart. Rest hard. Let the miles add up quietly.
#Running #RunnersLife #TrainingSmart
Run smart. Rest hard. Let the miles add up quietly.
#Running #RunnersLife #TrainingSmart
November 7, 2025 at 2:20 PM
If you’re always tired, you’re not training — you’re just surviving.
Run smart. Rest hard. Let the miles add up quietly.
#Running #RunnersLife #TrainingSmart
Run smart. Rest hard. Let the miles add up quietly.
#Running #RunnersLife #TrainingSmart
Consistency isn’t about hammering every session. It’s about showing up with purpose, not punishment.
You don’t get faster by chasing fatigue — you get faster by chasing progress.
You don’t get faster by chasing fatigue — you get faster by chasing progress.
November 7, 2025 at 2:20 PM
Consistency isn’t about hammering every session. It’s about showing up with purpose, not punishment.
You don’t get faster by chasing fatigue — you get faster by chasing progress.
You don’t get faster by chasing fatigue — you get faster by chasing progress.
Day 5: Long run. The heart of the week. Not a time trial — a time on your feet. Pace that lets you think, dream, reflect.
Day 6: Recovery jog or cross-train. Keep it light. Move blood, not ego.
Day 7: Rest again. Because fitness grows in silence, not noise.
Day 6: Recovery jog or cross-train. Keep it light. Move blood, not ego.
Day 7: Rest again. Because fitness grows in silence, not noise.
November 7, 2025 at 2:20 PM
Day 5: Long run. The heart of the week. Not a time trial — a time on your feet. Pace that lets you think, dream, reflect.
Day 6: Recovery jog or cross-train. Keep it light. Move blood, not ego.
Day 7: Rest again. Because fitness grows in silence, not noise.
Day 6: Recovery jog or cross-train. Keep it light. Move blood, not ego.
Day 7: Rest again. Because fitness grows in silence, not noise.
Day 3: Speed or hills. A small dose of intensity. Enough to challenge your system, not break it.
Day 4: Rest. Yeah, actual rest. Not a “light jog.” Stretch, roll, breathe. Let your body absorb the work.
Day 4: Rest. Yeah, actual rest. Not a “light jog.” Stretch, roll, breathe. Let your body absorb the work.
November 7, 2025 at 2:20 PM
Day 3: Speed or hills. A small dose of intensity. Enough to challenge your system, not break it.
Day 4: Rest. Yeah, actual rest. Not a “light jog.” Stretch, roll, breathe. Let your body absorb the work.
Day 4: Rest. Yeah, actual rest. Not a “light jog.” Stretch, roll, breathe. Let your body absorb the work.
Day 1: Easy run. No ego. No watch flex. Just running slow enough to build the base that actually matters.
Day 2: Cross-train or strength. Most runners skip this — then wonder why their knees ache and their form falls apart at mile 10.
Day 2: Cross-train or strength. Most runners skip this — then wonder why their knees ache and their form falls apart at mile 10.
November 7, 2025 at 2:20 PM
Day 1: Easy run. No ego. No watch flex. Just running slow enough to build the base that actually matters.
Day 2: Cross-train or strength. Most runners skip this — then wonder why their knees ache and their form falls apart at mile 10.
Day 2: Cross-train or strength. Most runners skip this — then wonder why their knees ache and their form falls apart at mile 10.
Curious — do you ever think about cadence when you run?
Or are you more of a “just go with the flow” kind of runner?
Or are you more of a “just go with the flow” kind of runner?
November 7, 2025 at 3:46 AM
Curious — do you ever think about cadence when you run?
Or are you more of a “just go with the flow” kind of runner?
Or are you more of a “just go with the flow” kind of runner?
Once you find that rhythm , the run feels different. You stop fighting it.
You just move.
You just move.
November 7, 2025 at 3:46 AM
Once you find that rhythm , the run feels different. You stop fighting it.
You just move.
You just move.
So yeah, my unpopular opinion: If you’re tired, sore, or can’t find your flow… stop chasing bigger strides.
Start chasing better rhythm.
Start chasing better rhythm.
November 7, 2025 at 3:46 AM
So yeah, my unpopular opinion: If you’re tired, sore, or can’t find your flow… stop chasing bigger strides.
Start chasing better rhythm.
Start chasing better rhythm.
It took me months to adjust.
At first, it felt weird — almost awkward.
Then one day, something shifted. The run started to flow.
That’s when I realized rhythm beats power. Every time.
At first, it felt weird — almost awkward.
Then one day, something shifted. The run started to flow.
That’s when I realized rhythm beats power. Every time.
November 7, 2025 at 3:46 AM
It took me months to adjust.
At first, it felt weird — almost awkward.
Then one day, something shifted. The run started to flow.
That’s when I realized rhythm beats power. Every time.
At first, it felt weird — almost awkward.
Then one day, something shifted. The run started to flow.
That’s when I realized rhythm beats power. Every time.
Try this next run:
– Count your steps for 30 seconds, double it. – If it’s below 170, nudge it up slowly.
– Use a 180 BPM playlist.
– Do a few ladder drills a week
– Count your steps for 30 seconds, double it. – If it’s below 170, nudge it up slowly.
– Use a 180 BPM playlist.
– Do a few ladder drills a week
November 7, 2025 at 3:46 AM
Try this next run:
– Count your steps for 30 seconds, double it. – If it’s below 170, nudge it up slowly.
– Use a 180 BPM playlist.
– Do a few ladder drills a week
– Count your steps for 30 seconds, double it. – If it’s below 170, nudge it up slowly.
– Use a 180 BPM playlist.
– Do a few ladder drills a week