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David Dack @daviddack88.bsky.social · 2h

Dear ultra people, listen up:

If you can take your hiking pace from 20:00/mi to 15–16:00/mi on steep grades….you could save HOURS on race day.

HOURS.

And here’s the bonus: hiking adds variety.

It saves your joints, toughens your feet, and upgrades you.

Schedule your hiking pls.

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David Dack @daviddack88.bsky.social · 3h

💭 Have you tried the Alfredson protocol? Did it work for you?

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David Dack @daviddack88.bsky.social · 3h

Don’t baby it. Rest alone doesn’t fix tendons. Load does.

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David Dack @daviddack88.bsky.social · 3h

Too painful right now? Start with isometric holds: Hold the mid-point of a calf raise for 30–45 seconds.

This calms pain and builds tolerance.

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David Dack @daviddack88.bsky.social · 3h

Why it works: Eccentrics load the tendon — and that load stimulates repair.

Tendons heal under tension, not rest.

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David Dack @daviddack88.bsky.social · 3h

Do 15 reps, 2–3 sets, twice daily.

It’s not about being fancy — it’s about giving your tendon the right kind of stress.

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David Dack @daviddack88.bsky.social · 3h

Here’s how:

• Stand on a step
• Rise up with both feet
• Lift the healthy foot
• Slowly lower the injured side below the step

That’s 1 rep.

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David Dack @daviddack88.bsky.social · 3h

The gold standard hasn’t changed:

Eccentric calf raises (the Alfredson protocol).

Simple. Brutal. Effective.

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David Dack @daviddack88.bsky.social · 3h

If your Achilles is screaming at you, this thread is for you.

I know this injury sucks so I'm here to help you out.

Read more...

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David Dack @daviddack88.bsky.social · 12h

Let’s clear this up fast:

There’s no magic shoe that’ll turn you into Kipchoge.

But there is gear that’ll hold you back —
the kind that chafes, rubs, slips, overheats, or just flat-out hurts.

Test your gear.

Break it in.

Don’t let the wrong stuff break you.

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David Dack @daviddack88.bsky.social · 1d

You don’t need perfection. You need consistency.

3 run/walk sessions a week. That’s the magic number.

4 days? Cool if your body’s on board.

But skip the 5-6-7 day hustle. You’re not a machine — you need recovery.

Don’t crush one week then vanish.

Be the one who keeps showing up.

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David Dack @daviddack88.bsky.social · 2d

One massive study found fitness predicts long-term health better than weight.

Fit + heavy = same outcomes as fit + “normal” weight.

Unfit = higher risk, no matter your size.

💬 Agree or disagree?

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David Dack @daviddack88.bsky.social · 2d

Fat ≠ Unfit. Thin ≠ Healthy.

Here’s the truth most people skip:

• You can have a high BMI and amazing endurance
• You can have a high BMI and perfect blood pressure
• You can be in a smaller body and still be unfit

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David Dack @daviddack88.bsky.social · 2d

Great cue

David Dack @daviddack88.bsky.social · 2d

Bottom line: You can’t just rest your way out of knee pain. You’ve got to rebuild the system that supports it.
Strong hips. Steady core. Smart stride.

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David Dack @daviddack88.bsky.social · 2d

And don’t ignore your shoes: If you’re past 400–500 miles or the cushion feels dead — it’s time. Worn shoes = altered mechanics = more pain.

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David Dack @daviddack88.bsky.social · 2d

Step 3️⃣ Use the Tools (Smartly)

Support helps when used with purpose 👇

Knee sleeves or patellar straps → light support

Kinesio or McConnell taping → helps alignment + pain relief

Softer surfaces → easier on irritated knees

Avoid long downhills while healing → they spike joint stress

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David Dack @daviddack88.bsky.social · 2d

Use a metronome app or a beat-based playlist.

A small 5–10% bump in cadence can dramatically reduce knee load and improve shock absorption.
Think: quick and quiet steps.

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David Dack @daviddack88.bsky.social · 2d

Step 2️⃣ Fix Your Stride

Most runners with PFPS can immediately reduce knee stress by adjusting mechanics:
✅ Increase cadence (aim for 170+ steps/min)
✅ Shorten your stride slightly
✅ Land with your foot under you, not out front

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David Dack @daviddack88.bsky.social · 2d

Here are your go-tos:

✅ Wall sits
✅ Clamshells with a band
✅ Side leg lifts
✅ Glute bridges
✅ Eccentric step-downs (killer rehab move)
✅ Monster walks (lateral band walks)

👉 Start slow. Focus on control + form. This isn’t about PRs in the gym — it’s about retraining movement.

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David Dack @daviddack88.bsky.social · 2d

Step 1️⃣ Strengthen the Right Muscles

The goal: fire up your shock absorbers.

You want to target your:

Quads (especially the VMO, that inner part)
Glutes + hips (especially the glute medius)

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David Dack @daviddack88.bsky.social · 2d

Knee pain? Patellofemoral pain (runner’s knee)?

This one’s all about rebuilding your support system and cleaning up your stride.

Here’s what actually works 👇

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David Dack @daviddack88.bsky.social · 2d

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 · 2d

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 · 2d

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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