Diana Garri | Certified Running Coach & Sports Nutritionist

We talk about world records all the time, but the numbers hit differently when you turn them into pace. Imagine 2:50/km for an entire marathon. Or 3:39/km for 100K. Suddenly your interval pace doesn’t feel quite so fast 😂 Which one is the hardest to comprehend? . . . #runningcommunity #runningrecords #runningcoach #runstagram #runningmotivation

@heyy_di

Most running injuries don’t come from one single mistake. They usually show up when the training load increases faster than your body can adapt to it. Common problems include runner’s knee, IT band syndrome, plantar fasciitis, Achilles tendinitis and shin splints. Things like increasing mileage too quickly, poor recovery, unsuitable footwear, weak supporting muscles or repeatedly running with poor mechanics can all contribute. The goal isn’t to become afraid of running. It’s to make your body better at handling it. Build mileage gradually, strength train consistently, warm up properly, recover enough and pay attention when something starts feeling wrong instead of waiting until it becomes a full injury. Consistency beats constantly stopping and restarting because you did too much too soon . . . . #runningtips #runstagram #runningcommunity #runningmotivation #runningcoach

@heyy_di

How rare is your half-marathon pace? 👀 From a 2:29 finish to a 1:24 half, here’s roughly where different paces can place you compared with other runners. Where do you fall? 🏃‍♀️ . . . #runningtips #racegoals #runstagram #runningcoach #runningmotivation

@heyy_di

One more thing - side stitches don’t always have one clear cause. For some runners it’s food timing, for others it’s fluid intake, pace, breathing pattern or simply starting harder than the body is ready for. Track when it happens and look for your own pattern instead of assuming there’s one universal fix. . . . #runningtips #runstagram #runningcoach #runningmotivation #runningcommunity

@heyy_di

Most runners hear “lactate” and think: burning legs, fatigue, slowing down. But lactate is not just waste sitting in your muscles. Your body can actually reuse it. 1️⃣ When you run hard, your body needs energy fast During high-intensity running, your muscles break down glucose quickly to keep you moving. 2️⃣ Lactate is produced during that process That does not automatically mean something “bad” is happening. It means your body is working hard to produce energy. 3️⃣ Lactate can leave the muscle It can move into the blood instead of just staying in one place. 4️⃣ Your liver can recycle it The liver can take lactate and turn it back into glucose. That glucose can then go back into the blood and be used again as fuel. 5️⃣ Simple version: Your muscles make lactate. Your blood carries it. Your liver helps turn it back into usable energy. 6️⃣ So lactate is not the enemy It is part of how your body manages hard efforts. 7️⃣ The goal is not to avoid lactate The goal is to train your body to handle hard running better, produce energy efficiently and keep moving when intensity rises. Lactate is not just the thing that makes your legs burn. It is part of your body’s fuel recycling system. . . . #runningtips #runningcoach #lactate #runningcommunity #marathongoals

@heyy_di