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@kurakiri2: Paradoks Aktivisme: Standar Ganda di Balik Bersih-Bersih Korupsi dan UU Perampasan Aset

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Tuesday 28 July 2026 11:42:07 GMT
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lmk if yall have specific questions! 💕 #homeowner #tips #advice
lmk if yall have specific questions! 💕 #homeowner #tips #advice
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As I toe the line at the @maratondesevilla with @asicsmalaysia tomorrow I just wanna share the simple thing that I have been doing on my @technogym Run treadmillduring this marathon block to get me ready for this event. Most runners think speed only comes from hard workouts. But one of the simplest ways to run faster is by adding strides. Strides are short, controlled accelerations (about 15–30 seconds) done after easy runs. They’re not sprints and they shouldn’t leave you exhausted. The goal is to run fast relaxed — tall posture, quick cadence, smooth arms, light ground contact. It helps improve running economy, reinforce good mechanics, wake up your nervous system, and keep speed in your legs even during heavy mileage weeks. Over time, they make race pace feel more natural instead of forced. How to do them: Start with 4–6 strides after easy runs, build up to 6–8. Take full recovery (walk or jog back). Focus on smooth acceleration, not max effort. Think 90–95% speed, but with complete control. I usually do 30s x5 with 90s rest. You could easily get 10mins of quality runs at the end of your run. It’s a small habit that adds almost no fatigue — yet makes a huge difference in how you move, how you feel, and how you race. P.S. Please be safe when you do this on treadmill, learn to get off treadmill quickly if you suddenly feel you can no longer hold the pace. #TechnogymMY #SuperiorResultsFaster
As I toe the line at the @maratondesevilla with @asicsmalaysia tomorrow I just wanna share the simple thing that I have been doing on my @technogym Run treadmillduring this marathon block to get me ready for this event. Most runners think speed only comes from hard workouts. But one of the simplest ways to run faster is by adding strides. Strides are short, controlled accelerations (about 15–30 seconds) done after easy runs. They’re not sprints and they shouldn’t leave you exhausted. The goal is to run fast relaxed — tall posture, quick cadence, smooth arms, light ground contact. It helps improve running economy, reinforce good mechanics, wake up your nervous system, and keep speed in your legs even during heavy mileage weeks. Over time, they make race pace feel more natural instead of forced. How to do them: Start with 4–6 strides after easy runs, build up to 6–8. Take full recovery (walk or jog back). Focus on smooth acceleration, not max effort. Think 90–95% speed, but with complete control. I usually do 30s x5 with 90s rest. You could easily get 10mins of quality runs at the end of your run. It’s a small habit that adds almost no fatigue — yet makes a huge difference in how you move, how you feel, and how you race. P.S. Please be safe when you do this on treadmill, learn to get off treadmill quickly if you suddenly feel you can no longer hold the pace. #TechnogymMY #SuperiorResultsFaster
père et fille 😍 😊 😚 #fatherdaughter #pourtoi #viral #cutebaby
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ويلكم تو جده سيتي #السعودية🇸🇦 #جده #الرياض_جده_مكه_الدمام_المدينه #الغربية #rap3arab
ويلكم تو جده سيتي #السعودية🇸🇦 #جده #الرياض_جده_مكه_الدمام_المدينه #الغربية #rap3arab

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