Kufukula
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kufukula.com
Kufukula
@kufukula.com
59 followers 230 following 110 posts
Seasoned master runner and USATF Level 2 certified running coach, helping athletes all over the world achieve their potential. Based in Luanda, Angola.
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Kufukula @kufukula.com · Nov 22
For those who are wondering. Kufukula means ‘Run Like the Wind’ in the local Angolan Kimbundu language.
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Kufukula @kufukula.com · 17d
And women’s races tend to be a lot more exiting in terms of racing
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Dumb Runner @dumbrunner.bsky.social · 25d
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Dumb Runner @dumbrunner.bsky.social · 28d
Another Dumb Runner EXCLUSIVE:
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Dumb Runner @dumbrunner.bsky.social · 29d
#TuesdayMotivation
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Dumb Runner @dumbrunner.bsky.social · Sep 20
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Dumb Runner @dumbrunner.bsky.social · Sep 18
From the Dumb Runner archives. 🐕📸
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Dumb Runner @dumbrunner.bsky.social · Sep 15
#MondayMotivation
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Dumb Runner @dumbrunner.bsky.social · Sep 10
From the Dumb Runner archives:
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Dumb Runner @dumbrunner.bsky.social · Aug 14
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Kufukula @kufukula.com · Aug 9
Trying to think of something 🤣
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Kufukula @kufukula.com · Aug 7
PT: Controlar o ritmo mesmo depois de parar.
EN: Regain control after disruption — that’s racing.
📲 @kufukulacoaching
🔗 linktr.ee/kufukula
#TrainTheMindToo #Kufukula
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🏃🏿‍♂️ Kufukula Coaching | Corre como o vento Treinos, dicas & motivação para atletas de todos os níveis Training, tips & motivation for runners of all levels
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Kufukula @kufukula.com · Aug 7
KUFUKULA WORKOUT #76 – BROKEN TEMPO
PT: Ritmo controlado com pausas ativas
EN: Controlled tempo with short jog breaks
#Workout76 #ThresholdBlocks #CorredoresAngolanos
🏃‍♂️ KUFUKULA WORKOUT #76 – THURSDAY Theme: Hold, Break, Repeat Session Name: “Broken Tempo” ⸻ 🔹 Middle Distance Session: 3 × (5min tempo + 1min jog) + 3min continuous tempo • Controlled pace, no pushing • Recovery = easy jog, not full stop • Finish: 3 × 20s strides Purpose: Teaches mental rhythm and how to restart effort under light fatigue. It builds race-day resilience. ⸻ 🔸 Long Distance Session: 2 × (10min tempo + 2min jog) + 6min continuous tempo • Controlled tempo rhythm • Keep recoveries truly aerobic • Optional: 5min steady float to finish Purpose: Extended time at threshold broken into digestible chunks. Prepares for late-race pace control. ⸻ 📣 Today’s Reminder: Sometimes breaking rhythm makes you stronger at holding it. ✅ Hashtags for image post: #KufukulaWorkout #Workout76 #BrokenTempo #ThresholdDisrupted #MentalFocusRun #SouplesseControl #CorredoresAngolanos
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Kufukula @kufukula.com · Aug 6
PT: Quando o treino sorri, o corpo agradece.
EN: When the workout smiles, your body responds.
📲 @kufukulacoaching
🔗 linktr.ee/kufukula
#JoyInRecovery #Kufukula
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🏃🏿‍♂️ Kufukula Coaching | Corre como o vento Treinos, dicas & motivação para atletas de todos os níveis Training, tips & motivation for runners of all levels
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Kufukula @kufukula.com · Aug 6
KUFUKULA WORKOUT #75 – SKIP THE STRESS
PT: Corrida leve + exercícios de leveza
EN: Easy run + playful movement drills
#Workout75 #SmartRecovery #CorredoresAngolanos
🏃‍♂️ KUFUKULA WORKOUT #75 – WEDNESDAY Theme: Move Easy, Move Well Session Name: “Skip the Stress” ⸻ 🔹 Middle Distance Session: Jog + Drills & Flow • 30min light jog • 2 rounds: • 20s A-skips • 10s side shuffles (each side) • 10s bounds or skipping • 30s breathwalk (inhale 3s / exhale 6s) • Finish with 1min playful balance (on lines, curbs or barefoot) Purpose: Restore movement quality and coordination in a low-impact, low-stress way. ⸻ 🔸 Long Distance Session: Recovery Jog + Barefoot Flow • 40min easy jog • 3 × 30s barefoot strides • 5min barefoot flow: • Glute bridge → hip circles → toe sweep → deep squat hold • 3min rhythmic breathwork (box: 3-3-6-3) Purpose: Loosens joints, resets rhythm, and promotes calm body awareness for long-term gains. ⸻ 📣 Today’s Reminder: Recovery isn’t passive — it’s movement that smiles. ✅ Hashtags for image post: #KufukulaWorkout #Workout75 #SkipTheStress #FunRecoveryRun #SouplesseRecovery #CorredoresAngolanos #TrainSmartRecoverWell
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Kufukula @kufukula.com · Aug 5
PT: Aprende a deslizar no esforço — não a lutar contra ele.
EN: Learn to glide through effort — not fight it.
📲 @kufukulacoaching
🔗 linktr.ee/kufukula
#SmoothTraining #Kufukula
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🏃🏿‍♂️ Kufukula Coaching | Corre como o vento Treinos, dicas & motivação para atletas de todos os níveis Training, tips & motivation for runners of all levels
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Kufukula @kufukula.com · Aug 5
KUFUKULA WORKOUT #74 – WAVE WORK
PT: Ritmo de limiar com ondas de intensidade
EN: Threshold waves to train control under pressure
#Workout74 #WaveTempo #CorredoresAngolanos
🏃‍♂️ KUFUKULA WORKOUT #74 – TUESDAY Theme: Hold, Float, Repeat Session Name: “Wave Work” ⸻ 🔹 Middle Distance Session: 4 × 6min Threshold Waves Each 6min block alternates: • 2min @ tempo (comfortably hard) • 1min @ 10k effort → Repeat x2 per rep • 2min jog recovery between • Finish: 3 × 20s strides Purpose: Teaches rhythm under pressure and smooth transitions — great for race feel and fatigue control. ⸻ 🔸 Long Distance Session: 3 × 10min Threshold Waves Each 10min block alternates: • 3min @ tempo • 2min @ HM effort → Repeat x2 • 3min jog between reps • Optional 6min steady finish Purpose: Builds race-day durability — managing effort through controlled surges and recovery flow. ⸻ 📣 Today’s Reminder: You don’t push through waves — you ride them. ✅ Hashtags for image post: #KufukulaWorkout #Workout74 #WaveWork #ThresholdWithControl #SouplesseFlow #RacePaceTraining #CorredoresAngolanos
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Dumb Runner @dumbrunner.bsky.social · Aug 4
Another Dumb Runner EXCLUSIVE!
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Kufukula @kufukula.com · Aug 4
PT: Sobe o ritmo com cabeça, não com pressa.
EN: Raise the pace with control, not rush.
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#SouplesseMindset #Kufukula
kufukula | Instagram, Facebook, TikTok | Linktree
🏃🏿‍♂️ Kufukula Coaching | Corre como o vento Treinos, dicas & motivação para atletas de todos os níveis Training, tips & motivation for runners of all levels
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Kufukula @kufukula.com · Aug 4
KUFUKULA WORKOUT #73 – BUILD THE FLAME
PT: Corrida progressiva controlada
EN: Controlled progression run
#Workout73 #ProgressionPacing #CorredoresAngolanos
🏃‍♂️ KUFUKULA WORKOUT #73 – MONDAY Theme: Start Easy, Finish Sharp Session Name: “Build the Flame” ⸻ 🔹 Middle Distance Session: Progressive Run + Form Focus • 10min easy jog • 10min steady • 10min strong (approaching tempo) • 3 × 20s strides Purpose: Wake up the system gently and finish with rhythm. A great transition back into quality work. ⸻ 🔸 Long Distance Session: Progression Run – Controlled Burn • 15min easy • 15min steady • 10min moderate/tempo feel • 3 × 30s strides Purpose: Reinforces patience early, rhythm in the middle, and efficient form under light stress. ⸻ 📣 Today’s Reminder: Speed comes from control — not from rushing. ✅ Hashtags for image post: #KufukulaWorkout #Workout73 #BuildTheFlame #ProgressionRun #SouplesseControl #StartEasyFinishStrong #CorredoresAngolanos
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Kufukula @kufukula.com · Aug 3
PT: Hoje recuperas com intenção.
EN: Today, you recover with intention.
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#RecoveryIsTraining #Kufukula
kufukula | Instagram, Facebook, TikTok | Linktree
🏃🏿‍♂️ Kufukula Coaching | Corre como o vento Treinos, dicas & motivação para atletas de todos os níveis Training, tips & motivation for runners of all levels
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Kufukula @kufukula.com · Aug 3
KUFUKULA WORKOUT #72 – GROUNDED & FLOWING
PT: Corrida leve, mobilidade e respiração
EN: Light run, barefoot flow, and breath reset
#Workout72 #BarefootRecovery #CorredoresAngolanos
🏃‍♂️ KUFUKULA WORKOUT #72 – SUNDAY Theme: Breathe, Barefoot, Bounce Session Name: “Grounded & Flowing” ⸻ 🔹 Middle Distance Session: Recovery Jog + Light Ground Drills • 25–30min relaxed jog • 3 × 20s barefoot strides on grass (or soft terrain) • 5min ground-based mobility flow: • Frog squat → hip rock → spinal twist → glute bridge • 2min box breathing: 3s in / 3s hold / 6s out / 3s hold Purpose: Promote natural foot strength, calm breathing, and restore spring to the system. ⸻ 🔸 Long Distance Session: Easy Flow + Barefoot Reset • 35–40min relaxed jog • 3 × 30s barefoot strides • 5–7min bodyflow barefoot: • Lunge to twist, cat-cow, deep squat hold • 3min breathing reset lying down Purpose: Enhances joint mobility, neural relaxation, and fascia rehydration — essential after a big week. ⸻ 📣 Today’s Reminder: Recovery isn’t when you do nothing — it’s when your body rewires. ✅ Hashtags for image post: #KufukulaWorkout #Workout72 #GroundedAndFlowing #RecoveryWithRhythm #BarefootReset #SouplesseSunday #CorredoresAngolanos
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Kufukula @kufukula.com · Jul 31
PT: Segurar o ritmo é mais que aguentar — é alinhar.
EN: Holding pace is about form, not force.
📲 @kufukulacoaching
🔗 linktr.ee/kufukula
#SouplesseFocus #Kufukula
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🏃🏿‍♂️ Kufukula Coaching | Corre como o vento Treinos, dicas & motivação para atletas de todos os níveis Training, tips & motivation for runners of all levels
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Kufukula @kufukula.com · Jul 31
KUFUKULA WORKOUT #69 – TEMPO CASCADE
PT: Blocos de limiar + ritmo de prova
EN: Threshold blocks + rhythm transitions
#Workout69 #ControlledEffort #CorredoresAngolanos
🏃‍♂️ KUFUKULA WORKOUT #69 – THURSDAY Theme: Hold the Line, Find the Flow Session Name: “Tempo Cascade” ⸻ 🔹 Middle Distance Session: Tempo + Rhythm Drops • 3 × 6min @ tempo pace • 90s jog recovery • 3 × 2min @ 5k rhythm • 2min jog between • 2 × 20s strides Purpose: Blend controlled aerobic power with form at faster turnover — build race durability. ⸻ 🔸 Long Distance Session: Tempo Cascade + Finisher • 2 × 10min @ tempo effort • 2min jog between • 2 × 3min @ 10k effort • 2min jog • 6min steady to finish Purpose: Builds fatigue resistance, teaches pacing shifts without breaking posture or breathing. ⸻ 📣 Today’s Reminder: Tempo is not a pace. It’s a posture you hold under pressure. ✅ Hashtags for image post: #KufukulaWorkout #Workout69 #TempoCascade #ControlledEffort #ThresholdAndFlow #SouplesseStyle #KlaasLokInspired #CorredoresAngolanos
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Dumb Runner @dumbrunner.bsky.social · Jul 29
#runchat
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Kufukula @kufukula.com · Jul 30
PT: Hoje não paramos — só respiramos melhor.
EN: We don’t stop — we recover with rhythm.
📲 @kufukulacoaching
🔗 linktr.ee/kufukula
#RunSmartRecoverSmart #SouplesseRecovery #Kufukula
kufukula | Instagram, Facebook, TikTok | Linktree
🏃🏿‍♂️ Kufukula Coaching | Corre como o vento Treinos, dicas & motivação para atletas de todos os níveis Training, tips & motivation for runners of all levels
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