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WHAT IF YOU COULD COMPLETELY CHANGE YOUR RUNNING BY RUNNING *REALLL* EZ?!⚡️ . The biggest thing you can do to get BIG improvements is to ACTUALLY RUN EZ. It’s too simple, I know. I remember talking to an NCAA All American - she & her sis stopped running their EZ runs with their college team-& started doing all their runs SUPER easy together-& their times started improving to the point that the rest of the team was upset that they were doing “secret training”—the “secret training” was that they were running EZ & showing up to workouts refreshed, fully charged back up- & ready to go!⚡️ . I’m not sure where the fixation on pace on easy days came from. It’s like people think that the easy pace predicts their race times. BUT that’s NOT true!!🙈If that’s what you think, please know that the pace you’re running on recovery days is IRRELEVANT. @tunderface (2:18 marathoner) runs slower on easy days than some of the “easy” pacing I’m seeing on IG.😅Recovery days are just to let your body recover & put some more miles on your body. . 👉🏽EZ run pace really has nothing to do with your RACE pace & running your easy days faster does nothing except wear ya out for when it really counts. . What happens if you run your EZ days too hard??! . 🚫You end up sabotaging your training because there is no differential- every day is medium hard. So your easy days aren’t recovery-& your workout days are nothing to write home about because you show up worn out! . 🚫You can land yourself in overtraining land or injury because your body never has the time to rest, recover, & recharge to come back to the top. . For me- the only thing that matters are workout/races—so my recovery days are focused on form & done watchless so I TRULY listen to my body- & I don’t post my pace- because I think it’s irrelevant & not a marker of my fitness- because it isn’t! Speed days my intervals are 5-6 min paces- EZ run days are 9-12 min pace— pretty big spread- so if you’re running too close to your marathon or half pace on EZ days- it may be helpful to slow down. . SLOWWWWW DOWNNNN 2 SPEED UP! I promise it works- try it for a month & see your workouts getting faster!⚡️ . . Are ya focused on pace on EZ days!?

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running_303. How many can you count? 😎Apply for a feature following the link in ou

How many can you count? 😎Apply for a feature following the link in our bio and we will publish your photos in our account: @RunningFervor They didn't fit in the picture but there are more than 300 achievements, 9 countries, 15 marathons, 3 majors, more than 50 half marathons, hundreds of 5km and 10km, however each one has its brightness, is unique, has its history and is Special! I remember each one and at the start and finish the emotion and joy are the same, after all the most important is always the next! And may the next come because they already have some more scheduled. (📷: @morgh_personal) "Awesome! 💖 Follow me @running_303 for more 💗 ❤ Update new pictures everyday! ➖ 📌 Tag someone to make their day better. ❤️ Double Tap & Tag your Friends Below⤵ #running365 #running #runner # run #motherrunners #runningcommunity #goneforarun #marathonmom #asicsfrontrunner #imoveme #nevernotrunning #runwithheart #runlife #omtom2018 #runspiration #twooceans #runfast #runningmotivation #runspiration #runrunrun #brooksrunning #indymini #everymilecounts #rungirl #trailandkale #runfam #asicsfrontrunnerpolska #polishrunner

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kay.runs. This almost never happens but I was kind of dreading this run. All day

This almost never happens but I was kind of dreading this run. All day long I was trying to decide between running outside or getting on the treadmill tonight. I didn’t think I had it in me to run in the cold, windy rain and dark tonight, but the thought of the treadmill was unbearable. Luckily, my friend Zoe was down to head out with me, and the rain cleared until just as we finished, so these 5 miles flew by. And as it always goes, it was a beautiful run and I felt so so much better after. Sometimes we just need a good running buddy, a reframe, and a bit of an attitude adjustment and then we’re back on track ✌️

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runtempofit. Blue skies, green grass and 75 minutes easy ... hope your day started

Blue skies, green grass and 75 minutes easy ... hope your day started a little like this! On days like this it’s a good reminder to make sure your easy days are truly easy. They shouldn’t be chasing segments on Strava or constantly looking at your watch for splits. They’re about time-on-feet letting the legs and the lungs do their thing while the mind meditates on all the good things in life. #tempofit #gonerunning #runeasy #runmeditation #philosophyofrunning #runnersofinstagram #runspiration #runspire #runnz #trailrunning #marathontraining #roadrunners #runnershigh #igrunners #runabout #worldofrunners #happyrunning #runhappy #tempofitwow

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⭐️ Stellar Performances ⭐️ from @RunWithErica Athletes at the OUC Half Marathon on Saturday, December 7, 2019! • • 💫 @carlyann40 had an 8-min PR in her Half Marathon, running a 2:10! 💫 @musepiece had a 28-minute PR!! Running a 2:03! 💫 @lisa_bonita had a course record PR, out of her 7 OUC performances, running a 1:54! 💫 @garritygraphics finished her first Half Marathon in 2:15! @maggieliz1031 after recovering from her recent Detroit Marathon cruised through an easy 1:57, not far off of her PR! @yolyrunningfree ran her 5K PR! @kruse_m ran a steady half after recovering from run/hiking Rim to Rim to Rim to Rim! 💥 • • Keep up the focus and dedication in your training and you will continue to excel! 💫 🏆 ____________________________ #runwitherica #exclusiveendurance #halfmarathon #ouchalfmarathon #orlandohalfmarathon #orlandotrackshack #orlandorunnersclub #runorlando #orlandorunning #fitfam #inspire #hardworkpaysoffs #personalrecord #training #run #runnergirl #runspiration

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run_emmy_run. When you don’t have time to lift weights anymore, but you still got a

When you don’t have time to lift weights anymore, but you still got a little bit of definition.. Perks of carrying around my 30lb kiddo 💪🏼👶🏻 #treadmillrun #dreadmill #momlife #fitmom #motherrunner #runlikeagirl #runlikeamother #runnergirl #wisconsinrunner #pf #planetfitness #milestogo #runhappy #gymselfie #fitgirl #underarmour #garmin #runitfast #runspiration #fitspo #fitnessgirl #ihatebeingcold #workout

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Running is 💯x better when you aren’t battling hypothermia and frostbite.🥶🥶 Surrounded by palm trees and sunshine is more my thing.🌴☀️🌴☀️🌴 Less than 6 weeks till Houston, and much work remains. What’s my goal for Houston you ask? I honestly don’t have one. Run my best. Whatever that day brings. Until then, we keep putting in the miles. We keep Working hard. And we Enjoy each day as it comes. And def not missing the snow back home.😎 Enjoy the week my friends!🤘🏼 • • #houstonmarathon #poolside #bostonmarathon #transformation #marathon #instarunners #marathonrunner #runners #worlderunners #instarunning #marathontraining #runspiration #run #fit #instarun #fitness #bodypositive #workoutmotivation #fitspiration #running #runner #tracknation #runnersworld #inspiration #cardio #runnerslife #runnersofinstagram #runnerscommunity

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texasrunning_erin. 6 miles of speed work tonight in the parking lot at soccer practice. N

6 miles of speed work tonight in the parking lot at soccer practice. Not glamorous, rarely is, but it’s done. 7 weeks until the @chevronhoustonmarathon half, and I’ve got goals. Gotta keep grinding.🙌🏻 #runner #run #igrunners #letsrun #justrun #motherrunner #texasrunner #workoutsnap #runspiration #womenrunningcommunity #runnergirl

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running_sexygirl. Recovering 🌱 We can post your photos and videos in our account, follo

Recovering 🌱 We can post your photos and videos in our account, follow the link in our bio @RunningTerritory and we will select your pictures. (📷: @rosalieburns) "💪💪💪 💖 Follow me @running_sexygirl for more 💗 ❤ Update new pictures everyday! ➖ 📌 Tag someone to make their day better. ❤️ Double Tap & Tag your Friends Below⤵ #running365 #running #runner # run #motherrunners #runningcommunity #goneforarun #marathonmom #asicsfrontrunner #imoveme #nevernotrunning #runwithheart #runlife #omtom2018 #runspiration #twooceans #runfast #runningmotivation #runspiration #runrunrun #brooksrunning #indymini #everymilecounts #rungirl #trailandkale #runfam #asicsfrontrunnerpolska #polishrunner

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running_dailyy. How many can you count? 😎Apply for a feature following the link in ou

How many can you count? 😎Apply for a feature following the link in our bio and we will publish your photos in our account: @RunningFervor They didn't fit in the picture but there are more than 300 achievements, 9 countries, 15 marathons, 3 majors, more than 50 half marathons, hundreds of 5km and 10km, however each one has its brightness, is unique, has its history and is Special! I remember each one and at the start and finish the emotion and joy are the same, after all the most important is always the next! And may the next come because they already have some more scheduled. (📷: @morgh_personal) "perfect 👌 💖 Follow me @running_dailyy for more 💗 ❤ Update new pictures everyday! ➖ 📌 Tag someone to make their day better. ❤️ Double Tap & Tag your Friends Below⤵ #running365 #running #runner # run #motherrunners #runningcommunity #goneforarun #marathonmom #asicsfrontrunner #imoveme #nevernotrunning #runwithheart #runlife #omtom2018 #runspiration #twooceans #runfast #runningmotivation #runspiration #runrunrun #brooksrunning #indymini #everymilecounts #rungirl #trailandkale #runfam #asicsfrontrunnerpolska #polishrunner

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running_clubworld. Exausting day! 🥵 Wanna see your pictures posted in our account? Apply

Exausting day! 🥵 Wanna see your pictures posted in our account? Apply for a feature on worlderunners.com/feature (link in my bio: @worlderunners) 3000m swim to start 🏊🏻‍♀️💦 plus 10 x : 2km bike + 500m Run 🏃🏼‍♀️ (📹: @marinlle) "❤❤❤ 💖 Follow me @running_clubworld for more 💗 ❤ Update new pictures everyday! ➖ 📌 Tag someone to make their day better. ❤️ Double Tap & Tag your Friends Below⤵ #running365 #running #runner # run #motherrunners #runningcommunity #goneforarun #marathonmom #asicsfrontrunner #imoveme #nevernotrunning #runwithheart #runlife #omtom2018 #runspiration #twooceans #runfast #runningmotivation #runspiration #runrunrun #brooksrunning #indymini #everymilecounts #rungirl #trailandkale #runfam #asicsfrontrunnerpolska #polishrunner

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Sub 1 #minimarathon training

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therunnerteacher. Those finish line feels have me excited for my 8K next weekend. I took

Those finish line feels have me excited for my 8K next weekend. I took off from running yesterday and today to spend a few hours in the dentist chair after work 😩 And if the snow isn’t awful tomorrow, I’ll take my run outside but keep it easy either way. Keep on keeping on.

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youcanrunclub. 👉EJERCICIOS CON FOAM ROLLER👈📽🏃‍♀️🏃‍♂️✌
.
🔷 El foam roller es un

👉EJERCICIOS CON FOAM ROLLER👈📽🏃‍♀️🏃‍♂️✌ . 🔷 El foam roller es un rodillo de goma espuma que nos sirve como una ayuda extra de recuperación y alivio de las tensiones que tengamos en nuestra musculatura💪 . 👀 Pero no debe sustituir al masoterapeuta ó kinesiólogo 😉 . . . ☝️😎👨Espero que les guste y les resulte útil! 👍 👌💙 . . . . . . . #SOMOSYCR #YouCanRunClub #viveviña #corredores #runningteam #runhappy #run #runspiration #happyrunner #entrenamiento

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corrieblueeyes. ...
I had a really tough meeting at work today, my heart nearly breaki

... I had a really tough meeting at work today, my heart nearly breaking in two because of the hardships this student is up against. This run was just what I needed to clear my head, lighten my heart, and refresh my soul. I even stopped for a ride on a swing at the playground ☺️ A bit of strength training by my Christmas tree and under the watchful (critical?🤷🏻‍♀️) eyes of my cat helped too ☺️ I hope you all had a terrific Tuesday! . . . . . . . . . . #womensrunningcommunity #inspiringwomenrunners #runstagram #igrunners #instarunners #runnersofinstagram #runnersofig #runtoinspire #runspiration #runnergirl #runninggirl #runningmom #irunthisbody #fitover40 #fitfam #runlikeagirl #runnerslife #runnershigh #marathon #triathlon #runchat #runhappy #runalways #runnerscommunity #triathlete #swimbikerun #runner #run #running #walking

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ilove_running_us. How many can you count? 😎Apply for a feature following the link in ou

How many can you count? 😎Apply for a feature following the link in our bio and we will publish your photos in our account: @RunningFervor They didn't fit in the picture but there are more than 300 achievements, 9 countries, 15 marathons, 3 majors, more than 50 half marathons, hundreds of 5km and 10km, however each one has its brightness, is unique, has its history and is Special! I remember each one and at the start and finish the emotion and joy are the same, after all the most important is always the next! And may the next come because they already have some more scheduled. (📷: @morgh_personal) "💪💪💪 💖 Follow me @ilove_running_us for more 💗 ❤ Update new pictures everyday! ➖ 📌 Tag someone to make their day better. ❤️ Double Tap & Tag your Friends Below⤵ #running365 #running #runner # run #motherrunners #runningcommunity #goneforarun #marathonmom #asicsfrontrunner #imoveme #nevernotrunning #runwithheart #runlife #omtom2018 #runspiration #twooceans #runfast #runningmotivation #runspiration #runrunrun #brooksrunning #indymini #everymilecounts #rungirl #trailandkale #runfam #asicsfrontrunnerpolska #polishrunner

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Thank you @runsra_cim 🙌🏻 As I cheered on all the runners at the Finish Line on Sunday it solidified my want! My want at another shot at the Marathon💪🏻 . I know my potential, I know my determination...it’s just honing in on the perfect recipe for success so I can be healthy before, during & after!!! . I’m coming for ya!!! When?!? I’m not sure but it’s going to happen! Believe it🙏🏻 . . Happy Tuesday y’all! Hope your having a great week!! . . . . 40 minutes ~ 4.66 miles

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runjessmeldrumrun. No one has the power to make you feel worthless, or to make you feel n

No one has the power to make you feel worthless, or to make you feel not good enough. No one has that power unless you give it to them. When any kind of darkness threatens your world, I hope you choose to see the light. I hope you choose to shine 💫 :: :: :: :: :: #selflove #mentalhealth #healthymind #runner #runnergirl #runspiration #motivate #run #runningcommunity #runnerslife #runnerslifeptbo #dontgiveup #marathonprep #bostonqualifier #runhappy #fitness #fitlife #inspire #instarunner #runnersofinstagram #fitgirl #marathonrunner #marathon #girlontherun #motivated #canadianrunner #stronger #womensrunningcommunity #life

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running_303. Exausting day! 🥵 Wanna see your pictures posted in our account? Apply

Exausting day! 🥵 Wanna see your pictures posted in our account? Apply for a feature on worlderunners.com/feature (link in my bio: @worlderunners) 3000m swim to start 🏊🏻‍♀️💦 plus 10 x : 2km bike + 500m Run 🏃🏼‍♀️ (📹: @marinlle) "Awesome! 💖 Follow me @running_303 for more 💗 ❤ Update new pictures everyday! ➖ 📌 Tag someone to make their day better. ❤️ Double Tap & Tag your Friends Below⤵ #running365 #running #runner # run #motherrunners #runningcommunity #goneforarun #marathonmom #asicsfrontrunner #imoveme #nevernotrunning #runwithheart #runlife #omtom2018 #runspiration #twooceans #runfast #runningmotivation #runspiration #runrunrun #brooksrunning #indymini #everymilecounts #rungirl #trailandkale #runfam #asicsfrontrunnerpolska #polishrunner

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10k wednesday🏃🏽‍♀️ #garmin

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chorltonrunners. Great performance also in the men’s teams. With our senior men’s A tea

Great performance also in the men’s teams. With our senior men’s A team 2nd, B team 1st, C team 1st plus we had the only D team. For the Vets our men’s A team were 1st, B team 2nd and C team 2nd. . Matt S and Ben were in the top 20 men with Matt 2nd V40. Huge congratulations everyone who ran! . . #maccl #crosscountry #loverunning #happyplace #ukrunchat #runners #manchesterleague #xc #muddyruns #hillyrunning #crosscountryrunning #arrowpark #chorltonrunners #runners #teamwork #manchester #runspiration

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chorltonrunners. Sunday featured the 3rd match in the Manchester Area Cross Country Lea

Sunday featured the 3rd match in the Manchester Area Cross Country League and a trip to a new course at Arrowe Park, Birkenhead. In addition to a fantastic turnout of runners we had some truly amazing results! . . Our women pretty much swept the board with our senior women’s A team 1st, B team 1st, C team 1st plus we had the only D and E teams. Our Veterans women were similar with our A team 1st, B team 3rd and C team 1st. Ingrid, Stephanie and Siobhan all placed in the top 20. Ingrid and Stephanie we’re both 1st in their age categories and Ann was 2nd F60. . #maccl #crosscountry #loverunning #happyplace #ukrunchat #runners #manchesterleague #xc #running #muddyruns #hillyrunning #crosscountryrunning #manc #leaguematch #arrowpark #chorltonrunners #manchester #strongnotskinny #runspiration #thesegirlscan #crladies

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chiel_1976. #tbt naar een toffe trainingsweek met @mudsweattrails in Stoumont. Hel

#tbt naar een toffe trainingsweek met @mudsweattrails in Stoumont. Helaas zelf te weinig kunnen lopen, maar de groep was super! #liefdevoorlopen #lifeisbetteronthetrails #runspiration #timetoplay #runspire #throwbackthursday #trailrunning #mudsweattrails #throwback 📸 @marcusweening

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roadrunningwarrior. 8.43 fast treadmill miles today at #runch at work jamming to @metallic

8.43 fast treadmill miles today at #runch at work jamming to @metallica . 8.43 miles 59:55 (7:06/mile).Too damn cold to run outside. Garmin was close for a while then got behind (8.29 miles) when I cranked it up in the last couple of miles. Love the ladder treadmill run I had today. Started at 8.2 (1&2), 8.3 (3&4), 8.4 (5), 8.5 (6), 8.6 (6.5), 8.7 (7), 8.8 (7.5), 8.9 (7.6), 9.0 (7.7), 9.1 (7.8), 9.2 (7.9), 9.3 (8.0), 9.4 (8.1), 9.5 (8.2), 9.6 (8.3), 9.7 (8.4 to 8.43). Loved every minute of it! Less than 50 miles (49.61 miles) to my goal of 1,500 miles run in 2019! Need to keep my foot on the gas and should hit that number next week! 15.60 miles-WTD, 44.10 miles-MTD, and 1,450.39 miles-YTD! #treadmill #Metallica #lotsofmiles #ladder #countdown #notdoneyet #ilovetorun #47andfit #doepicshit #dowhatyoulove #runfast #hshive #honeystinger #zensah #feedyourcrazy #saucony #garmin #runnerslife #runningaddict #runspiration #runmotivation #runhappy #allsznrunner #runnerscommunity #runnersofinstagram #dedication #commitment #iloverunning

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I may not love XC but I do love these girls 🖤💛 Sweeping the board at MAACL match 3 this team of incredible ladies inspires me to keep turning up even when I find it a struggle! . #maccl #crosscountry #manchesterleague #xc #muddyruns #hillyrunning #ultratraining #ultrarunning #crosscountryrunning #loverunning #arrowpark #chorltonrunners #manchester #strongnotskinny #runspiration #thesegirlscan #crladies #match3

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running_sexygirl. How many can you count? 😎Apply for a feature following the link in ou

How many can you count? 😎Apply for a feature following the link in our bio and we will publish your photos in our account: @RunningFervor They didn't fit in the picture but there are more than 300 achievements, 9 countries, 15 marathons, 3 majors, more than 50 half marathons, hundreds of 5km and 10km, however each one has its brightness, is unique, has its history and is Special! I remember each one and at the start and finish the emotion and joy are the same, after all the most important is always the next! And may the next come because they already have some more scheduled. (📷: @morgh_personal) "Tag your friends who would love this ❤ 💖 Follow me @running_sexygirl for more 💗 ❤ Update new pictures everyday! ➖ 📌 Tag someone to make their day better. ❤️ Double Tap & Tag your Friends Below⤵ #running365 #running #runner # run #motherrunners #runningcommunity #goneforarun #marathonmom #asicsfrontrunner #imoveme #nevernotrunning #runwithheart #runlife #omtom2018 #runspiration #twooceans #runfast #runningmotivation #runspiration #runrunrun #brooksrunning #indymini #everymilecounts #rungirl #trailandkale #runfam #asicsfrontrunnerpolska #polishrunner

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