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15 months ago, I ran my first serious 10K.
Pace was around 7:00/km. It took me 1 hour and 10 minutes. Heart rate stayed above 160 the whole way. Multiple times I thought I was going to have to stop, but I kept going. When I finished, I felt pure joy — not because I was fast, but because I actually did it.
Yesterday, same distance, same route. I ran it in under 40 minutes. Heart rate still over 160. Still very hard. But I hit a time I never even dared to imagine when I started.
40 isn’t the end. It’s just the start of another 20.
Don’t put limits on what your body can do.
Former pro footballers who ran a sub-4hour marathon.
A lot of them didn’t stop moving after retirement
• Alexei Smertin — 2:48:17
• Luis Enrique — 2:58:08
• Arjen Robben — 2:58:33
• Aaron Ramsey — 2:59:20
• Raúl — 2:59:25
Five of them went sub-3.
Who else from other sports have you seen make a strong switch to running?
Everyone talks about how to build a fighter’s physique.
Run more than the lifters.
Lift heavier than the runners.
Build strength. Build endurance.
Do both. Stay consistent.
That’s the whole formula.
Your running potential is determined by your cardiovascular and metabolic capacity.
But how much of that potential you actually turn into speed depends heavily on your body's stiffness and stability.
Just like a car with strong engine means little if the chassis can't transfer the power efficiently.
“Stay injury-free.” That’s the advice every new runner hears. But how?
When I started running, I gradually built up to 300+ km/month. Along the way came tight muscles, constant aches, and even bone soreness.
One thing made a real difference: a simple 20 lb resistance band.
Nothing fancy. Just a few minutes of resistance work throughout the day, targeting the smaller stabilizing muscles runners often neglect.
The result? Fewer aches, better stability, and a noticeable difference in how my legs feel.
Cheap. Portable. Practical.
Probably one of the best investments I’ve made as a runner.
My 5–8 minute resistance band routine for runners 🏃♂️
4 simple moves to strengthen the small muscles runners often neglect:
1Lateral Walks — 10–12 steps each way × 2 sets. Builds hip stability and glute strength.
2Clamshells — 12–15 reps per side × 2 sets. Targets the glute medius and improves hip control.
3Banded Glute Bridges — 12–15 reps × 2 sets. Strengthens the glutes and supports knee stability.
4Ankle Resistance — 10–12 reps per side. Builds ankle strength and control.
Nothing heavy. Nothing complicated.
Move slowly, focus on control, and stay consistent.
Tapering week is still rolling… rainy day outside so I jumped on the treadmill for an easy 8k.
Honestly, the treadmill always feels a bit more demanding than the road at the same pace , heart rate usually sits 5–10% higher. Do you guys notice the same thing? Do you bother calibrating your watch to the treadmill, or just live with the difference?
Curious to hear from you: are you more of a treadmill person, or do you prefer getting outside to the park even when the weather’s not great? Drop your experience below, would love to chat 👇
#TaperWeek #Running #TreadmillLife
Getting ready for my second full marathon this weekend! 🏃♂️🔥
The start and finish line are already set up. Race day is getting real!
42.195 km ahead. Let’s roll, baby! 💪🏅
I used to smoke. I didn’t run.
Any real effort left me gasping. In my 40s, I thought that was just what getting older felt like.
Then I started running.
Over the next 16 months, my VO₂ max went from 42.6 to 64 — a 50% increase.
The number surprised me.
But what surprised me more was realizing how much room I still had to improve.
I’d mistaken my starting point for my limit.
42years old. 15 months of running（2025.6-2026.11. ) Resting heart rate dropped from 64 to 46.
Not talent. Not genetics. Just time giving the body its answer.
My resting HR used to hover in the 60s. I thought 40 was the age to start “taking it easy.” Then I kept running for 15 months. Today the data says 64 → 46. It feels like my body got a system update.
The method was simple but it worked:
•4–5 times per week
•30–60 minutes each session
•Heart rate locked in Zone 2 (aerobic)
•Forget pace. Only watch heart rate.
•Occasionally add a sprint or a longer run
After 15 months, the data confirmed: I got it right.
40 is not the finish line. It’s a restart.
What’s your resting heart rate right now? When are you starting?
Just wrapped an easy 8k this morning — average HR 129.
One week out from my second marathon and I’m in full taper mode. Sub-3 has been the goal since I started taking running seriously. Stick to consistent, smart training and I believe it’s achievable.
Really appreciate all the kind words on my last post comparing my 10k progress. Means a lot. ❤️ ❤️
I’ll keep sharing the daily training, lessons, and struggles of a 40+ runner , training, nutrition, recovery, and strength work.
Drop any questions below. Follow along if you’re on a similar journey.👊🏽👊🏽
The end of bulking is cutting.
The end of cutting is bulking.
This isn’t failure. It’s a cycle.
Getting a bit fluffier while bulking doesn’t mean you wasted the work.
Losing a bit of strength while cutting doesn’t mean you went backward.
Your body is just doing different jobs in different seasons.
Don’t compare your cutting phase to someone else’s bulk.
Don’t compare your bulk to someone else’s cut.
The phase you’re in right now is the right one.
Calisthenics is King 👑🔥
Today’s training log done on a free roadside station:
100 dips + 50 pull-ups.
No gym. No excuses. Just bars and bodyweight.
Yesterday, something happened that reminded me why I train.
I took my daughter out for her favorite lamb rice. It started raining as we left, so I picked her up and carried her.
Suddenly, an overloaded three-wheeled vehicle passed right beside us. It was piled high with cardboard, extending far beyond the vehicle's width.
The cardboard hit my back hard, knocking me off balance while I was holding my daughter.
My first instinct was to protect her. At the same time, my body reacted automatically to regain balance.
Thankfully, neither of us fell or got hurt.
Looking back, I realized how much my leg strength, core stability, and overall coordination helped me react in that split second.
And it reminded me of something important.
Fitness isn't just about looking good, lifting heavier, or running faster.
Especially in our 40s and beyond, it's about building a body that's strong, stable, and capable of handling the unexpected.
All those hours of strength training, running, and conditioning aren't just for performance.
Sometimes, the strength you've built in the gym can help protect you and the people you love.
Build muscle not just for how you look, but for what your body can do when it really matters.
That's one of the best reasons to keep training for life. 💪
Andreas Almgren, the king of the track! 👑🇸🇪
What a marathon debut! Winning the @nycmarathon in 2:06:01 on one of the toughest World Marathon Majors courses. That final sprint was absolutely insane! 🤯🔥
And I believe he still has huge potential.
Will we see more track stars moving into marathons and trail running? The audience, commercial opportunities, and global exposure are simply on another level.
#NYCMarathon
