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David Dack @daviddack88.bsky.social · 9h

Here’s the truth:

Your weight does not determine your potential.

Your mindset and your consistency do.

You’re not a “before” picture.

You’re a work in progress, a runner in motion, and your body is ready to carry you farther than you think.

This isn’t about shrinking first.

It’s about showing

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David Dack @daviddack88.bsky.social · 11h

Whether you’re chasing a new PR or tackling your first big race, “Master the 10K: The Complete Runner’s Guide to Owning the Distance” will help you level up your training, recovery, and race-day strategy.

📖 Read the full guide now →

www.runnersblueprint.com/master-the-1...

#10KTraining

Master the 10K: The Complete Runner’s Guide to Owning the Distance —

Let’s get something straight — the 10K isn’t some “halfway point” between a 5K and a half marathon. It’s its own beast. The kind of race that’s just short enough to demand speed, and just long enough ...

www.runnersblueprint.com

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David Dack @daviddack88.bsky.social · 11h

The goal isn’t to look fast — it’s to move efficiently. Fewer braking forces, fewer injuries, smoother running.

💬 Have you ever worked on cadence or stride mechanics? What helped you the most?

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David Dack @daviddack88.bsky.social · 11h

Use cues: 👉“Quick feet” 👉“Feet under hips” 👉Or use a metronome / music beat to retrain your rhythm.

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David Dack @daviddack88.bsky.social · 11h

It’s not about changing to a forefoot strike. You can still heel or midfoot strike — just do it under your center of mass, not out in front.

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David Dack @daviddack88.bsky.social · 11h

The Fix:

✅Increase cadence (aim for 170–180 steps/min)

✅Shorten your stride slightly

✅Land with your foot under you

✅Lean gently forward from the ankles

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David Dack @daviddack88.bsky.social · 11h

That shock travels up your leg — straight into your shins and knees. You burn more energy, take more impact, and risk runner’s knee or shin splints.

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David Dack @daviddack88.bsky.social · 11h

What it looks like: You reach too far with your foot, land heel-first, knee nearly locked out.

Translation? You’re slamming the brakes with every step.

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David Dack @daviddack88.bsky.social · 11h

Overstriding is the classic form mistake — and one of the sneakiest ways runners wreck their knees.

Here's how to manage it the easy way:

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David Dack @daviddack88.bsky.social · 12h

Perfect technique

David Dack @daviddack88.bsky.social · 12h

Heavy breathing on a run doesn’t mean you suck.

It means you’re working.

Even elites breathe like freight trains at race pace — that’s not weakness, that’s effort made visible.

That moment gives you control. You’re coaching yourself in real time.

💬 How do you handle that redline moment mid-run?

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David Dack @daviddack88.bsky.social · 16h

Breathe better, run better.

Simple.

Not easy.

Worth it.

💬 Have you ever trained your breathing on purpose — or just hoped it would improve with mileage?

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David Dack @daviddack88.bsky.social · 16h

The payoff: You don’t panic when the pace climbs. You control your breath — it doesn’t control you.

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David Dack @daviddack88.bsky.social · 16h

Instead, train your breathing system the smart way:

✅Build stronger breathing muscles (yes, they’re trainable)

✅Expand lung capacity

✅Improve CO₂ tolerance — so you stay calmer under effort

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David Dack @daviddack88.bsky.social · 16h

Just like hill repeats or strength work — it improves when you train it.

The problem? Most runners think they can just “breathe harder” to get better. That only makes you feel more tense, more out of control, and more tired

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David Dack @daviddack88.bsky.social · 16h

Here’s the truth:

Breathing while running isn’t something you’re naturally good or bad at.

It’s a skill.

Lemme explain more...

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David Dack @daviddack88.bsky.social · 20h

Taper isn’t about kicking back.

It’s about balancing recovery and readiness.

Pull back too hard? You get taper tantrums—moody, flat, legs heavy, brain spinning.

Stay too aggressive? You hit race day cooked.

The sweet spot? Rhythm over rest.

Keep moving. Slightly less volume.

#RunningTips

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David Dack @daviddack88.bsky.social · 22h

Sometimes the emotions hit mid-run—choked up, angry, suddenly crystal clear.

Good. That’s your body doing the work.

Running gives your nervous system a safe outlet.

Instead of pressure-cooking tension, you release it

You might cry.

You might finish and feel like a new person.

That’s healing.

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David Dack @daviddack88.bsky.social · 23h

You don’t need perfect form — just better habits, one stride at a time.
Run tall. Stay curious. Keep improving.

💬 What’s the one cue that’s made the biggest difference in your running?

Drop it below 👇

Let’s build a list every runner can steal from.

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David Dack @daviddack88.bsky.social · 23h

4️⃣ Run consistently. Form refines itself through repetition.
The more you run, the more your body self-organizes into efficiency.
Movement teaches movement.

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David Dack @daviddack88.bsky.social · 23h

3️⃣ Strength work = smoother running. Glutes. Core. Calves. That’s your foundation.
A stronger runner doesn’t just look better — they absorb shock, control motion, and waste less energy.

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David Dack @daviddack88.bsky.social · 23h

2️⃣ Film yourself. You don’t need a fancy setup — just a quick phone clip.
You’ll spot things you can’t feel: overstriding, crossing arms, sloppy foot placement.
Awareness is half the fix.

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David Dack @daviddack88.bsky.social · 23h

1️⃣ Pick one cue per run. Simple works best. “Relax shoulders.” “Quick steps.” “Drive elbows back.”
Focus on one thing, master it, then move on.

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David Dack @daviddack88.bsky.social · 23h

Stop obsessing over perfect running form.

You’re not trying to look like an Olympic marathoner —you’re trying to run efficiently and stay healthy.

Here’s how to do that 👇

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David Dack @daviddack88.bsky.social · 1d

You don’t get better by just running more.

You get better by running smart.

And that means recovering like it’s part of the workout because it is.

“Train hard, recover harder” isn’t fluff.

It’s survival.

💬 What’s your go-to recovery ritual after a tough run? 👇

#RunningTips

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