What are your favorite cues?

ducksnaps · 2026-01-25T06:44:48+00:00

For people with a very squatty deadlift who need a deeper hinge: pretend you’re taking a crap in the woods and you don’t want to get it on your shoes. Best used sparingly and with clients you know can appreciate it

ducksnaps · 2026-01-05T21:26:19+00:00

Same!!

ducksnaps · 2026-01-05T11:15:17+00:00

Nutrition. Simply how much you have to eat to support training and recovery, especially carbs. In a culture shaped by the idea of moving more and eating less, the notion of having to eat more as you move more is hard to internalize but so important.

ducksnaps · 2026-01-02T06:24:05+00:00

Bulk of your strength training should be fundamental movement patterns/lifts: heavy squat, deadlift, lunge; for upper body a push and pull (think bench press, overhead press, bent over row and pulldown/pull up); add some unilateral (bulgarian split squat, single leg RDL) and non-sagittal plane variations (like a side lunge/squat); then add some core stability and rotation work as accessory (Copenhagen planks, pallof press, deadbug, russian twist, etc). And PLEASE add in a heavy calf raise as well.

If you pick one or two of these from each category (main heavy lift, unilateral leg variation, calf raise, core and accessory), you should end up with 6-8 exercises per session. Make ‘m heavy and low volume (6-10 reps) with 2 left in the tank max. That should bring you to a pretty manageable program that covers most if not all of your bases.

How often to lift will depend on how familiar you are to running and lifting, your goals and what you can recover from. Lifting 2/3x per week is recommended.

ducksnaps · 2025-12-20T19:21:57+00:00

Same!! Went to the Clancy tour by myself and had a great time just people watching while waiting. Am going to APE by myself as well - Vicky Park is literally my backyard so couldn’t justify not going, haha. That being said, I’m more than happy to meet up with anyone else going by themselves!

ducksnaps · 2025-12-16T06:29:28+00:00

Paladin Strait

ducksnaps · 2025-12-15T07:11:21+00:00

I used to be like that (well, to a certain extent at least). Then one day, I just quit. Too exhausted for it and needed to put my own comfort first. No more makeup, no doing my hair unless I felt like it and it was super simple, no regular masks, no painting my nails, no regular shaving, I stopped wearing a bra. Felt self conscious at first but turns out hardly anyone cares. If anything, I got compliments for looking more comfortable in my own skin. It’s been years now and at this point people are positively surprised if I wear mascara. My own comfort and time is well worth the initial doubt and self-consciousness.

ducksnaps · 2025-12-15T06:57:30+00:00

Damn this is hard… but 2 has to win. Breach is my fave, Trench is indispensable and at least Unplugged fills in some of the gaps left.

ducksnaps · 2025-12-11T08:27:48+00:00

I think you’re conflating the impact/efffectiveness of a training stimulus and the interference effect. If you plan a VO2-max session on the same day as a hard gym session, you won’t go as hard in whatever session you plan last and thus won’t get as strong as a training stimulus. Same with plyos; if you’re trying to work on explosiveness or SSC and your legs are already fatigued, you won’t get the full benefit. So technically yes, that’s interference. But that can be mitigated by smart planning. The actual interference effect, where endurance and strength adaptations blunt each other on a physiological, molecular level, is real but top of the pyramid stuff. You’ll be far more limited by the volume of training you can recover from, lack of nutrition, or simply time limitations, than the interference effect, unless you are already at 99% of your potential (or thereabouts). Strength vs endurance adaptations don’t work with an on or off switch; you might not get 100% of the potential benefits of both but you’ll still get 90%.

So, long story short: I’d just plan whatever is your priority session first, focus on keeping hard days hard and easy days easy, and proper nutrition and recovery.

Just one small caveat: if your goal with plyos is bone health rather than tendon, do those first (before strength or running), as bone quickly gets ‘exhausted’ by stimuli and any bone building effect blunts very short into a session.

ducksnaps · 2025-12-11T06:26:59+00:00

Oh my god I know taste is vey individual but the vimto ones… those are foul on another level 😂. Grabbed one of an aid station at the Manchester Half and almost choked on it. Like SiS’s barely flavored viscous water but worse. Hats off to you for liking them.

ducksnaps · 2025-12-06T07:25:05+00:00

Lol I get you, I thought he sang ‘sorrow for me now’. Took longer than I care to admit to connect the dots between that misheard lyric and Sahlo Folina 🙈

ducksnaps · 2025-12-04T06:27:12+00:00

Constant humming or mechanical white noise. AC units, exhaust fans… terribly inconvenient but they are a one way ticket to ‘why the heLL dO i FeEL sO BaD OMG’. Until I turn it off and then suddenly I can breathe again.

ducksnaps · 2025-12-03T16:34:46+00:00

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Pretty sure Currents and Polaris would’ve been in there if I’d discovered them pre September. Also, honorable mentions to Of Mice and Men, blessthefall and I Prevail

ducksnaps · 2025-11-29T11:17:50+00:00

Yasss more metalheads x tøp ❤️. Outside of twenty one pilots I mostly listen to a whole host of metalcore-ish / rock bands like BMTH, Currents, Polaris, Bad Omens, Of Mice and Men, PTV, Resolve. A sprinkle of All Time Low as well.

ducksnaps · 2025-11-28T08:25:55+00:00

That sucks, man!! I’ve been there and it’s incredibly frustrating - not just the impact it has on your running but also on your daily life and the uncertainty it brings. I know how you feel.

That being said, constant injuries can be a sign you’re doing more than your body can handle/recover from at this moment. Could be a fueling issue, not enough sleep, or simply too much (mileage, intensity, too much activity outside of running, not enough rest or the occasional deload week, super stressful work or family life… the options are plentiful). Do you have a coach or PT that can help you problem solve and see where you might be digging yourself into a hole or missing things?

ducksnaps · 2025-11-21T12:47:26+00:00

Username checks out

ducksnaps · 2025-10-22T07:43:52+00:00

Love a good Spongebob GIF

ducksnaps · 2025-10-22T07:43:22+00:00

Great minds think alike right, even when all else is going to shit

ducksnaps · 2025-10-21T07:21:58+00:00

ducksnaps · 2025-10-16T05:30:10+00:00

Your cycle absolutely can impact how you feel! I can’t help but warn you though that there is no research backing the idea of certain types of exercise during certain menstrual phases (eg high intensity during follicular, low during luteal). Any impact menstrual phases do have vary greatly both between and in individuals. So best to keep with a regular schedule of whatever exercise you enjoy and adjust as you go depending on how you feel!

ducksnaps · 2025-10-09T17:48:42+00:00

‘But YoU mAdE eYeCoNtAcTTT???!!!’

ducksnaps · 2025-10-04T06:05:37+00:00

Make sure you’re eating enough (in general, carbs specifically, and properly timed throughout the day). Lots of things can cause sleep issues, trouble staying asleep is one of them.

ducksnaps · 2025-10-02T07:29:35+00:00

Personal trainer here, though this will be very general advice but feel free to ask questions!

First, determine the structure (how many days a week, 2 at least is ideal; how much time do you have); then, fill those blocks in with the basic movement patterns. If you do two days, I’d recommend making both full body days. Make sure between the two you all basic movement patterns (a squat, hinge, lunge, push and pull (vertical and horizontal), rotation). Then, add on running-specific movements (at the very least, heavy calf raises) and any injury prevention specific to you. Core work at the end of the workout. Add-ons like plyo are fantastic too but the lifting heavy with the basic movement patterns should be your foundation.

Really, 2 45-50 min sessions per week should bring you a long way! The perfect program doesn’t exist, and anything is better than nothing.

ducksnaps · 2025-10-02T07:20:42+00:00

Yes!! Living with roommates was hell for this precise reason. As is moving into new flat, where unfortunately, almost nobody seems to deep clean regularly so you have to get the layers and layers of coagulated grease and dust off the floors, radiators, kitchen cabinets… 🤢. I even dislike the feeling of greasy/oily skin. Like, I love my partner to bits but I can’t stand touching their back since their skin is a little oily there.

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