Team404.runksa

21/04/2023

Hey everyone, we wouild
Like to invite you all for morning run every FRIDAY with Team404.runksa

🕗8am🕗

📍Location 📍

24°44'24.6"N 46°42'17.3"E
https://maps.app.goo.gl/LqRcdBegBVRa8tqq8?g_st=ic

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To sign up for the run, please send message to our Facebook or Instagram page.

Find local businesses, view maps and get driving directions in Google Maps.

21/02/2023

If you recently picked up running, you might find that the initial excitement and motivation to lace-up your running shoes and head out is wearing off. Don’t despair.

A study published in the European Journal of Social Psychology found that it can take up to three months to develop a habit – and, in some cases, up to eight months.

The study analysed the process of habit creation in the everyday life of 96 volunteers who took up a new eating, drinking or activity to carry out daily during the research for 12 weeks.

The habits included running for 15 minutes before dinner, drinking a bottle of water with lunch or eating a piece of fruit once a day. The study found that on average habits took 66 days to form, but with exercise it was longer, 91 days.

✅ Make getting into the exercise habit a goal in itself.
✅ Organise yourself so that its less effort when you are about to go out
✅ Give yourself extrinsic rewards to attaining goals.
✅ Recruit family members and friends who can support the process and build their support into the reward process.
✅ Develop positive phrases around exercise
✅ Record your progress.

15/02/2023

What to eat before a morning run? ☀️

For runs under an hour, you want to aim for around 1-1.2g of carbohydrate per kg/bw as a general fuel target, adjusting according to duration and intensity of training. If you’re in a rush or it’s early and you can’t face a solid meal, one solution is to make your own sports drink.

Take 300ml of any fruit juice and dilute with 300ml of water; if you’re a heavy sweater, add 1⁄4 tsp salt. Drink some of this before leaving for your training session and then continue to sip on the run. Other good options include hot cross buns, banana and fruit yoghurt or Scotch pancakes.

What to eat after a run. 🏃🏻
After your session, focus immediately on beginning the crucial recovery process, ensuring that within 30 minutes of finishing a run you take in what you need to kick-start refuelling, repair and adaptation. You should be consuming 1.2g of carbohydrate per kilogram of your body weight (kg/bw) and up to 0.4g of protein per kg/bw. If it’s not a mealtime, go for a recovery snack, which could be something like:

• Flavoured milk and a cereal bar

• Greek yoghurt and granola

• Protein shake made with dairy or oat milk

These snacks will ensure a good intake of carbohydrate and protein, to start the all-important replenishment process. Follow this with a balanced meal within two hours to continue the process.

10/02/2023

Good advices for beginners 🔥

06/02/2023

Getting out the door is the hardest part of running. But once you build routine into your life you'll find yourself itching to get out. You may be a beginner with no experience but that doesn't mean running isn't for you.

You have to start where you are, not where you think you should be. It's all about building up gradually and allowing the body to adapt.

If you go further or faster than you’re ready for, your body can’t adapt quickly enough and you’ll get injured. Following a plan that is right for you and your goals is really important to ensure you stay motivated and can track your progress.

Our expert coaches to help you take your first steps and move towards your first race.

Let's get started! 🏃🏽‍♀️

31/01/2023

Running and strength training go together like peanut butter and jelly — or they should! 😉

24/01/2023

Runners Starting Out
or even if you’re coming back

1. Shoes matter. Invest in the right pair for you body.

2. Don’t shoot for the moon! Small goals to fight discouragement.

3. Forget about distance. Just go out for time and extend as you gain experience.

4. Take walk breaks when needed or at strategic intervals.

5. Find a buddy - or two, or more!

6. Don’t skip strength, cross training and rest - they’re all a part of running!

7. Never compare yourself to other runners. It’s your journey, not theirs!

18/01/2023

Run Together
Motivation for everyone 👌

1. Accountability and consistency - it`ll get you out the door, routinely!

2. New BRFs and free therapy! Like-minded besties to talk running and life!

3. Get faster - you`re more apt to complete hard workouts together

4. Run farther - time flies when you`re engaged on the run!

5. Safety in numbers - especially in the dark

6. Explore your area together - you`ll be more apt to try new routes or experiment with trails

7. Learn about running - tips and tricks through other`s experiences

8. Goal support - join races together, be cheered on towards yours and celebrate successes!

17/01/2023

Should I start running? 🏃🏻‍♂️

Start new year with new journey.
you decided to lose a little weight, improve your cardio, and start eating heathy.
We understand, we are all soon or later end up there ! 😌

But it's hard to stay motivated and follow up on your own. It is much easier in a community where everyone has the same vision and goals.

We are a team that will help you become HEALTHY, LOSE WEIGHT, IMPROVE your nutrition, cardio and strength.

We will train together, we will guide you with individua nutrition and recovery instructions.
and as a result you will be able to improve your life and achieve your goals ✨

17/01/2023

Sleep may be the most important thing you do for yourself as an athletes and a person.

17/01/2023

Sleep may be the most important thing you do for yourself as an athletes and a person ☝🏻