Recently I've watched a videos on calisthenics. People who can work with their body weight develop massive strength. It looks very impressive for me. And it is hard. It made me think about big goals. If you set a big and far-reaching goal, you will make better progress. For example, I wanted to learn how to do pull-ups, so I skipped most of the weight training at the gym and started working with my body weight right away, and as a result I can do about 7-8 pull-ups (YES it took a few years) and I consider that my back muscles are pretty strong. Another example is trail running - I wanted to be able to do multi-day routes, so I immediately decided to try a 7-day route with overnight sleeping points. With no previous experience of running in the mountains, but hiking. It was a big goal, but it allowed me to progress quickly. Now, running for entire day in the mountains do not scare me. We choose easy, visible goals and that is right on one hand, but challenging goals give us a huge boost in skills and put out of the comfort zone. Choose big and long-term goals and then set small intermediate goals. Don't go from easy to hard. Use the easy ones to get to the hard one. 🎯What are your big goals?

Did you think your injuries come from bad running technique or wrong shoes? Here’s a ranking of the top reasons for running injuries, from the most critical to the less obvious: ( based on sciencific data) 1. Insufficient Sleep Yes - it is. Sleep is where the magic happens! Without enough rest, your body can't recover properly, making you more prone to injuries. Studies show that athletes who sleep fewer than 8 hours are 70% more likely to get injured. Think about it . 2. Increased Training Volume Overdoing it is a fast track to injury. Pushing your mileage too high without gradual progression overloads your muscles and joints. ❗️Tip: increase your volume not more than by 10% / week 3. High Training Intensity Too much speed work or hill training without enough recovery? This can lead to overuse injuries. Balance is key. ❗️Tip: 80/20 rule 4. Inadequate Hydration Dehydration doesn’t just slow you down; it reduces muscle function and increases the risk of cramps and strains. 5. Poor Nutrition (Carbohydrate Deficiency) Your body needs fuel to perform and recover. Skimping on carbs can lead to fatigue and poor form, which often results in injuries. 6. Improper Footwear Shoes matter, but they’re not the top reason. Ensure they’re right for your running style and replace them regularly. 7. Biomechanical Issues Natural imbalances like overpronation or weak stabilizing muscles can increase your risk. Strength training and targeted exercises help. 8. Environmental Factors Hard surfaces, uneven terrain, or extreme weather conditions can add extra strain to your body. What do you think? Which of these do you think you could improve on in your training? My story personally is very connected to sleeping problems and not efficient trainings. Took years to understand this simple correlation. 😤🤷 Let’s discuss! 🤔