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David Dack

@daviddack88.bsky.social

4.6K followers 5.4K following 3.1K posts

Running Coach | 🌄 Trail Runner | 🌍 Endurance Athlete living in Bali. Inspiring athletes to push their limits one step at a time.

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David Dack @daviddack88.bsky.social · Jun 1

David Dack @daviddack88.bsky.social · 3m

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.

David Dack @daviddack88.bsky.social · 3m

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

David Dack @daviddack88.bsky.social · 3m

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.

David Dack @daviddack88.bsky.social · 3m

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.

David Dack @daviddack88.bsky.social · 3m

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.

David Dack @daviddack88.bsky.social · 3m

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 👇

David Dack @daviddack88.bsky.social · 9h

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

David Dack @daviddack88.bsky.social · 11h

Any goal finish time?

David Dack @daviddack88.bsky.social · 12h

The 5K isn’t a beginner’s race.
It’s a battlefield. 🥵

Just long enough to make you suffer.
Just short enough to make you screw up.

Every second matters.
Every decision counts.

If you’re not training for it properly…
It will eat you alive.

💬 Agree or disagree: 5K hurts more than a half marathon?

David Dack @daviddack88.bsky.social · 13h

💥 Bottom line:

Running doesn’t belong to one body type. It’s not reserved for the lean or the fast.

It’s for anyone willing to lace up and take that first step — no matter what the scale says.

Keep showing up. You belong here. 🏃‍♀️💪

David Dack @daviddack88.bsky.social · 13h

Myth #4: “You’ll never get fast”

Speed isn’t a body type — it’s a byproduct of training.
Physics matters, sure. But I’ve seen 250-lb runners knock out sub-25-minute 5Ks.

You don’t need to be light. You need to be consistent.

Every week you show up, you’re building that engine.

David Dack @daviddack88.bsky.social · 13h

Myth #3: “People are staring at you”

This one hits deep — the fear of judgment is real.
But here’s the truth: most runners are too busy gasping for air to care what you look like.

You’re not “the fat runner.”
You’re the runner who’s showing up anyway. That’s power.

David Dack @daviddack88.bsky.social · 13h

Myth #2: “You need to lose weight before you run”
That’s straight-up gatekeeping.
There’s no weight limit for movement. None.

Can you walk? Can you jog slowly? Boom — you can run.

Stop waiting for permission. You don’t have to “fix” your body before using it.

🏃‍♀️ Running is for every body.

David Dack @daviddack88.bsky.social · 13h

Myth #1: “It’ll ruin your knees”

Nope. Total myth.
Yes, extra weight = more load per step. But science says running doesn’t destroy knees — it protects them.

👉 The real knee killer? A sedentary lifestyle.
Train smart. Ramp up slow. Wear good shoes. Strengthen those supporting muscles.

David Dack @daviddack88.bsky.social · 13h

Let’s call it out — there’s a ton of BS about who “should” run.

If you’re carrying extra weight, you’ve probably heard it all — from clueless comments to “health” advice that’s really just judgment in disguise.

Time to bust some myths 👇

David Dack @daviddack88.bsky.social · 16h

If you run, you’re a runner.

Doesn’t matter if you walk-jog, shuffle, or sprint —
you’ve earned the title the second you showed up for yourself.

Forget the internet “experts” who tell you to lose weight or hit a certain pace before you qualify.

👉 Tag someone who needs this reminder today

David Dack @daviddack88.bsky.social · 17h

Let’s be real — trail ultras are a different beast.

You’re not just jogging through the woods.

You’re climbing thousands of feet, bombing sketchy descents, dodging roots and rocks — sometimes in the dark.

Your road PRs? Irrelevant.

What’s the wildest thing a course has thrown at you?

David Dack @daviddack88.bsky.social · 21h

Biggest mistake runners make?

Wearing something new on race day.

New singlet, socks, or shorts straight from the expo? 🚫

Don’t.

Every coach and veteran agrees:

Stick with what you’ve tested.

“If anything might cause chafing, leave it home.”

💭 Have you ever broken this rule — and paid for it?

David Dack @daviddack88.bsky.social · 22h

Running looks simple — one foot, then the other.
But it’s thousands of impacts per run.

That’s why over 80% of running injuries are overuse injuries.
They’re not freak accidents — they’re slow burns from repeating bad movement.

Understand your running body.
Run smarter.

David Dack @daviddack88.bsky.social · 2d

I feel you

David Dack @daviddack88.bsky.social · 2d

Nice visual guide for the training required for different races

David Dack @daviddack88.bsky.social · 2d

Write something powerful on your hand.
Tape a word to your watch.
Wear a bracelet or a hat that flips your brain into “go” mode.
I’ve known runners who dedicate each mile to someone they love.
Suddenly, the pain’s not just pain—it’s purpose.

David Dack @daviddack88.bsky.social · 2d

Read the full guide to 10K training mastery here:

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

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

David Dack @daviddack88.bsky.social · 2d

Bottom line:
🕒 Give yourself at least 8–10 structured weeks.
💪 12–16 is better.
📆 Break your training into 3–4 week blocks, each with a clear focus—base, strength, speed, taper.

David Dack @daviddack88.bsky.social · 2d

5️⃣ The Jack Daniels gold standard. Yoda of running says: go 24 weeks if you can. That’s top-tier prep—but let’s be real: most of us don’t plan that far ahead.