DBA Runners

Memorable moment from 2022: Amadine's incredible determination to push for a sub 12-hour finish at the Surf Coast Century 100km 🌊🏃‍♀️💪

Coffee lovers, this one’s for you ☕🏃‍♂️

We have to be clear, like all pharmacological agents, the timing and dose of your fresh brew has an instant impact on how your body responds to your favourite espresso shot…

Too little caffeine = insufficient to improve performance

And too much = can cause negative side effects such as anxiety, nervous shaking and racing heart rate.

Some studies have shown the below method can have a positive impact on your run performance:

Consuming 2.27mg of caffeine per pound of weight (5mg/kg) ☕

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Per pound of weight (5mg/kg) ⚖️

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45 - 60 minutes before exercise ⏰

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Is usually enough to improve performance and shorter-duration activities by 3-5% 🏃‍♂️

Tell us, do you use caffeine into your run routine below👇🏼

Memorable moment from 2022: Witnessing two new legends conquer the challenging modified 50km course at Ultra-Trail Australia! 🙌🏃‍♂️🏃‍♀️

Two of our favourite sessions at DBA Runners.

It’s no surprise that getting quality sleep 😴 improves more than just your fitness goals.

You see, your daily recovery is only as good as your nighttime routine.

So tell us, what routine will you be choosing to try today?

Commit to doing something that focuses on your mental health today.

It takes minimal preparation and most can be done on your own, such as adding in a cold shower to your routine or build the right habits around sleep.

Let us know in the comments which exercise you’ll be working into your day👇🏼

Not all runs are created equal.

Just like no two people prepare the same.

As running season kicks off stronger than ever in 2023, this is your reminder to take the necessary steps to get ready. Maximise your fitness goals by building a program, strength training and incorporating easy runs.

What helps you prepare for a marathon?

Are you remembering to warm up before you run?

It’s no surprise that warming up is important for you, but did you know that this means breaking past that initial sweat barrier 💦

What warm up are you choosing? Or comment your warm up of choice below.

Stretching can help you on your way to improved run performance 👏🏼

Did you know that stretching before an intense workout can actually help to alleviate and prevent injury, whilst increasing mobility?

This could include leg swings, 90/90 stretch and hip flexor movement (...just to name a few)

What’s your favourite way to stretch before a workout?

Can you guess which of these statements is a lie?

1. Strength Training improves your performance
2. Hills make you a stronger runner
3. Running is back for your joints and knees

Swipe across to find the answer ⚡

For runners, having a lower resting heart rate can be beneficial in a number of ways. First and foremost, a lower resting heart rate can be a sign of good cardiovascular health, which is important for anyone who engages in regular physical activity. Additionally, a lower resting heart rate can also be an indicator of improved endurance and overall physical fitness. When the heart is stronger and more efficient, it is able to pump more blood with each beat, which means it doesn't have to work as hard to maintain a normal blood flow. This can help runners maintain a more consistent pace during a run and potentially improve their performance.

What a journey it has been for from intro into running through .rc to finishing both 22km & 50km over a two year period.
We are very proud of Corey’s achievements & can’t wait to see what’s to come in 2023