What are your run plans this weekend?
Justinthefitcoach
Husband | Dad | Coach | Runner
Fleet Feet athlete🤝
@legion | Code: JL20
@PathProjects | Code: JUSTIN10
@Zensah | Code: JL20
Do you do a
dynamic warm-up before you run?
Why or why not? 
Running hard doesn’t mean your breathing has to become panicked and out of control. At 173 BPM my body is working hard, oxygen demand is high, and CO₂ production increases, so naturally my breathing becomes faster and deeper. The goal is to stay relaxed, keep a consistent rhythm, use both the nose and mouth as needed, and allow your breathing to match the intensity. You can’t keep your heart rate low when you’re pushing hard, but you can practice staying calm and efficient while you’re there. 🫁🏃🏼♂️👊🏼
What’s your best running metaphor?
A little prep before your run goes a long way. Some people say, “Just go run,” but most days I like to spend a few minutes preparing my body before I take off. A simple dynamic warm-up helps increase blood flow, raise body temperature, wake up the muscles and joints, and gradually prepare your cardiovascular system for the work ahead. It doesn’t have to be complicated, just a few intentional movements that have been used for years because they work. For me, it’s about respecting the process. The goal isn’t only to feel better on today’s run, but to build a body that can keep running consistently for years to come. 🏃🏼♂️👊🏼
RUNNERS: Save this strength workout 💪🏃🏼♂️
You don’t need complicated workouts or hours in the gym to get stronger. The goal is quality movement, good control, and building a body that can better handle the demands of running.
CORE WARM-UP — 2 rounds
1. BirdDogs × 10/side
2. Plank + DB Pull Through × 10/side
3. Suitcase March × 30 sec/side
STRENGTH SET 1 — 2–3 rounds
1. Split Squat × 10/leg
2. Slow Push-Ups × 10–20
3. Single-Leg Deadlift × 8/leg
STRENGTH SET 2 — 2–3 rounds
1. Push Press × 12
2. Single-Leg Squat × 8/leg
3. Dumbbell Runners × 20 sec/side
Quality over quantity. Move with intention, control the exercises, and choose resistance that allows you to maintain good form. More isn’t always better, the goal is to complement your running, not destroy yourself in the gym. 👊🏼
Save this one and give it a try. Let me know if you have any questions!
If you’re looking for workout structure, accountability, motivation, and a little kick in the butt to get the work done, shoot me a DM and let’s set up a FREE coaching call to get to know each other and see if coaching is a good fit for you. 👊🏼 
08/09/2026
Sacrifice a lot. Gain EVERYTHING.
This was my take home message from church this morning...
We live in a world where we celebrate achievement. Big goals. More money. Success. Recognition. Pushing our limits and doing things people can see.
And I’m not saying any of those things are bad. I still believe we should challenge ourselves, dream big and find out what we’re capable of.
But this verse hits home for me:
“What good is it for someone to gain the whole world, yet forfeit their soul?” — Mark 8:36
For much of my adult life, I thought achieving more would eventually create the fulfillment I was looking for. Build the business. Make more money. Chase another audacious goal. Do something bigger.
But more often these worldly pursuits just led to needing more. More pressure. More stress. More ego. Unhealthy patterns, numbing the issues, poor choices and trying to fill something internally with something external.
The problem wasn’t having big goals.
The problem was the compass I was using to get there.
For much of my life, that compass was my own strength, my own wisdom, my ego and my belief that I could just work harder, push through, and figure everything out myself.
Now, faith in Jesus is my compass.
That doesn’t mean I stop working hard or chasing big goals. That part of me isn’t going anywhere. It means I’m learning to surrender my life to the Lord. Give up the need to control. When I feel pressure, I give it to God. When I’m anxious, I pray. When I have a big decision, I ask for His wisdom instead of assuming I already know the answer. When there is a tough life circumstance, instead of, Why me? Ask what is God teaching me? 
And I’m learning that some of life’s greatest victories will never receive applause. In fact, they are pretty ordinary. 
Making the right choice when nobody is watching. Loving your family without keeping score. Listening instead of needing to be right. Choosing integrity over impulse. Serving without recognition. Simply living an ordinary day faithfully.
That’s where I’m finding real fulfillment.
This isn’t me telling anyone what religion to follow or how to live. I’m simply sharing my experience and what’s been changing inside of me.
Following Jesus doesn’t make life easy. It doesn’t remove hardship, temptation, uncertainty or struggle.
However, I don’t have to walk through any of it alone.
I still have big goals. I still want to build, compete, serve, push myself and see what I’m capable of.
However, I don’t want to gain the world and lose myself along the way.
Now I will Sacrifice a lot. And gain so much more. 🙏🏼
Your word is a lamp to guide my feet and a light for my path.
Psalms 119:105
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