How many Instagram followers does Anthony Zizz | Marathoner & Athlete have?

Anthony Zizz | Marathoner & Athlete (@zizzbrahh) has 19.3K Instagram followers as of July 2026.

What is Anthony Zizz | Marathoner & Athlete's Instagram engagement rate?

Anthony Zizz | Marathoner & Athlete's Instagram engagement rate is 1.68% over the last 12 months, based on 608 posts.

How many likes does Anthony Zizz | Marathoner & Athlete get on Instagram?

Anthony Zizz | Marathoner & Athlete received 259K total likes across 608 posts in the last 12 months, averaging 425 likes per post.

How many Instagram impressions does Anthony Zizz | Marathoner & Athlete get?

Anthony Zizz | Marathoner & Athlete's Instagram content generated 15.9M total impressions over the last 12 months.

Anthony Zizz | Marathoner & Athlete (@zizzbrahh) Instagram Stats

This might be controversial…

If you care about performance, recovery, and actually feeling GOOD — these are nothing but trash fuel. 👇

1️⃣ Soda – nothing but sugar, chemicals, and inflammation.

2️⃣ Energy drinks (Monster, Bang, etc.) – massive spikes, zero real fuel.

3️⃣ Fast food burgers (McDonald’s, Burger King, etc.) – low-quality meat, trans fats, and additives.

4️⃣ French fries – fried in seed oils that provide 0 fuel.

5️⃣ Canola oil / soybean oil / vegetable oil – the king of inflammation.

6️⃣ Packaged pastries (Hostess, Little Debbie, etc.) – straight-up sugar bombs with hydrogenated oils.

7️⃣ Breakfast cereals (Frosted Flakes, Lucky Charms, etc.) – marketed as “energy,” but it’s just dessert in a box.

8️⃣ Microwave dinners – sodium bombs with garbage ingredients.

9️⃣ Candy bars (Snickers, Twix, etc.) – sugar rush, then a crash.

🔟 Donuts – flour + sugar + industrial oil = performance nightmare.

1️⃣1️⃣ White bread – no nutrients, just blood sugar spikes.

1️⃣2️⃣ Processed deli meats – nitrates, preservatives, and the lowest quality protein.

1️⃣3️⃣ Pizza chains (Dominos, Pizza Hut, etc.) – refined flour, seed oils, and fake cheese blends.

1️⃣4️⃣ Ice cream brands loaded with corn syrup (Breyers, Blue Bunny, etc.) – dessert disguised as dairy.

1️⃣5️⃣ Flavored yogurts with added sugar – no, that 25g of sugar isn’t “healthy.”

1️⃣6️⃣ Packaged ramen noodles – MSG, sodium overload, and zero real nutrition.

1️⃣7️⃣ Chips (Doritos, Lays, Cheetos) – processed carbs fried in seed oils.

1️⃣8️⃣ Sports drinks (Gatorade, Powerade) – sugar water with dye, not electrolytes.

1️⃣9️⃣ Pop-Tarts – dessert disguised as breakfast.

2️⃣0️⃣ Frozen fried foods (chicken nuggets, mozzarella sticks, etc.) – factory oil, fillers, and preservatives.

⸻

🔥 These foods don’t fuel performance. If you actually want to run faster, lift heavier, and feel better… you gotta cut the junk.

Comment “GUIDE” and I’ll send you my free nutrition blueprint for high-performance athletes 👊

#nutritiontips #athletelife #runningfuel #performanceeating #healthylifestyle #fitnessfuel #marathontraining #strongereveryday #fuelyourbody

3.89M

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10mo ago

zizzbrahh

This might be controversial… If you care about performance, recovery, and actually feeling GOOD — these are nothing but trash fuel. 👇 1️⃣ Soda – nothing but sugar, chemicals, and inflammation. 2️⃣ Energy drinks (Monster, Bang, etc.) – massive spikes, zero real fuel. 3️⃣ Fast food burgers (McDonald’s, Burger King, etc.) – low-quality meat, trans fats, and additives. 4️⃣ French fries – fried in seed oils that provide 0 fuel. 5️⃣ Canola oil / soybean oil / vegetable oil – the king of inflammation. 6️⃣ Packaged pastries (Hostess, Little Debbie, etc.) – straight-up sugar bombs with hydrogenated oils. 7️⃣ Breakfast cereals (Frosted Flakes, Lucky Charms, etc.) – marketed as “energy,” but it’s just dessert in a box. 8️⃣ Microwave dinners – sodium bombs with garbage ingredients. 9️⃣ Candy bars (Snickers, Twix, etc.) – sugar rush, then a crash. 🔟 Donuts – flour + sugar + industrial oil = performance nightmare. 1️⃣1️⃣ White bread – no nutrients, just blood sugar spikes. 1️⃣2️⃣ Processed deli meats – nitrates, preservatives, and the lowest quality protein. 1️⃣3️⃣ Pizza chains (Dominos, Pizza Hut, etc.) – refined flour, seed oils, and fake cheese blends. 1️⃣4️⃣ Ice cream brands loaded with corn syrup (Breyers, Blue Bunny, etc.) – dessert disguised as dairy. 1️⃣5️⃣ Flavored yogurts with added sugar – no, that 25g of sugar isn’t “healthy.” 1️⃣6️⃣ Packaged ramen noodles – MSG, sodium overload, and zero real nutrition. 1️⃣7️⃣ Chips (Doritos, Lays, Cheetos) – processed carbs fried in seed oils. 1️⃣8️⃣ Sports drinks (Gatorade, Powerade) – sugar water with dye, not electrolytes. 1️⃣9️⃣ Pop-Tarts – dessert disguised as breakfast. 2️⃣0️⃣ Frozen fried foods (chicken nuggets, mozzarella sticks, etc.) – factory oil, fillers, and preservatives. ⸻ 🔥 These foods don’t fuel performance. If you actually want to run faster, lift heavier, and feel better… you gotta cut the junk. Comment “GUIDE” and I’ll send you my free nutrition blueprint for high-performance athletes 👊 #nutritiontips #athletelife #runningfuel #performanceeating #healthylifestyle #fitnessfuel #marathontraining #strongereveryday #fuelyourbody

These are silent killers…

⸻

If you’re training hard but not getting faster…

These might be the reason why.

Here are 15 common habits runners make that kill speed, stamina, and recovery:

✅ Running every run in Zone 3
Too slow to build power, too fast to recover. It’s the dead zone.

✅ Skipping carbs before workouts
You’re running low on fuel and wondering why your legs feel heavy.

✅ Doing easy runs too hard
Every run turns into a race. Chill out. Let your body actually recover.

✅ Running on 5–6 hours of sleep
No sleep = no recovery = no adaptation.

✅ Lifting like a bodybuilder
Leg day shouldn’t ruin your runs. You’re not prepping for a show.

✅ Avoiding strength training entirely
The flip side: no strength = no stability = sloppy form and slower strides.

✅ Skipping strides or drills
Strides = free speed. Do them after easy runs.

✅ Running fasted every time
Might feel hardcore, but it slows progress over time.

✅ Poor warm-up before workouts
Your best effort never comes from a cold start.

✅ Too many HIIT sessions
You’re burning out your CNS. Save intensity for key sessions.

✅ Never taking down weeks
Progress isn’t linear. Sometimes less = more.

✅ No mobility or stretching
Tight hips = shorter stride = slower pace.

✅ Running in old shoes
Worn-down foam = higher injury risk and poor economy.

✅ No race pace work
You can’t hit a pace you never train at.

✅ Trying to PR every week
You’re not supposed to feel fast all the time. Stop testing, start building.

⸻

Comment “GUIDE” for my free hybrid athlete training blueprint 🧠🏃‍♂️💪

#runningtips #runfaster #endurancetraining #hybridathlete #marathontraining #speedwork #zizzbrahh #runnerproblems #trainingmistakes #cardiohacks

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9mo ago

zizzbrahh

These are silent killers… ⸻ If you’re training hard but not getting faster… These might be the reason why. Here are 15 common habits runners make that kill speed, stamina, and recovery: ✅ Running every run in Zone 3 Too slow to build power, too fast to recover. It’s the dead zone. ✅ Skipping carbs before workouts You’re running low on fuel and wondering why your legs feel heavy. ✅ Doing easy runs too hard Every run turns into a race. Chill out. Let your body actually recover. ✅ Running on 5–6 hours of sleep No sleep = no recovery = no adaptation. ✅ Lifting like a bodybuilder Leg day shouldn’t ruin your runs. You’re not prepping for a show. ✅ Avoiding strength training entirely The flip side: no strength = no stability = sloppy form and slower strides. ✅ Skipping strides or drills Strides = free speed. Do them after easy runs. ✅ Running fasted every time Might feel hardcore, but it slows progress over time. ✅ Poor warm-up before workouts Your best effort never comes from a cold start. ✅ Too many HIIT sessions You’re burning out your CNS. Save intensity for key sessions. ✅ Never taking down weeks Progress isn’t linear. Sometimes less = more. ✅ No mobility or stretching Tight hips = shorter stride = slower pace. ✅ Running in old shoes Worn-down foam = higher injury risk and poor economy. ✅ No race pace work You can’t hit a pace you never train at. ✅ Trying to PR every week You’re not supposed to feel fast all the time. Stop testing, start building. ⸻ Comment “GUIDE” for my free hybrid athlete training blueprint 🧠🏃‍♂️💪 #runningtips #runfaster #endurancetraining #hybridathlete #marathontraining #speedwork #zizzbrahh #runnerproblems #trainingmistakes #cardiohacks

Not even 1 outdoor run…

I spent the last 40 days running only on a treadmill… and it accidentally became one of the best training blocks I’ve ever had.

For context: where I live it’s been brutally cold and snowy. I’m talking zero runnable roads. For the first 40 days of this marathon block I literally didn’t run outside once. Every mile was on the treadmill.

Here’s what actually happened 👇

🏃‍♂️ My pacing got way more efficient
Treadmill running forces you to lock into a pace and stay there. No coasting, no random surges. That consistency cleaned up my rhythm and made marathon effort feel smoother and more controlled.

🧠 My mental toughness skyrocketed
Long treadmill runs are boring. There’s no scenery, no distractions. Just you and the belt. Learning to sit in discomfort for miles builds a different kind of discipline that carries straight into race day.

🔥 Heat adaptation became a hidden advantage
Running indoors, especially during long workouts, builds tolerance to heat and discomfort. When I finally get back outside in cooler air, everything feels easier and more manageable.

📈 My aerobic fitness didn’t suffer at all
If anything, it improved. Consistent mileage without worrying about ice, wind, or footing meant fewer interruptions and more quality sessions stacked week after week.

🦵 Lower impact, better durability
The treadmill’s softer surface helped me absorb high mileage with less pounding. That meant I could recover faster and stay consistent without feeling beat up.

The biggest takeaway?

Perfect conditions don’t build fitness. Consistency does. Whether it’s a treadmill, a track, or the road, the work still counts if you show up and execute.

If your environment isn’t ideal right now, don’t use it as an excuse. Adapt and keep moving.

👉 Comment “RECOVERY” if you want my FREE recovery guide to stay consistent and run faster.

1.37M

11.9K

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5mo ago

zizzbrahh

Not even 1 outdoor run… I spent the last 40 days running only on a treadmill… and it accidentally became one of the best training blocks I’ve ever had. For context: where I live it’s been brutally cold and snowy. I’m talking zero runnable roads. For the first 40 days of this marathon block I literally didn’t run outside once. Every mile was on the treadmill. Here’s what actually happened 👇 🏃‍♂️ My pacing got way more efficient Treadmill running forces you to lock into a pace and stay there. No coasting, no random surges. That consistency cleaned up my rhythm and made marathon effort feel smoother and more controlled. 🧠 My mental toughness skyrocketed Long treadmill runs are boring. There’s no scenery, no distractions. Just you and the belt. Learning to sit in discomfort for miles builds a different kind of discipline that carries straight into race day. 🔥 Heat adaptation became a hidden advantage Running indoors, especially during long workouts, builds tolerance to heat and discomfort. When I finally get back outside in cooler air, everything feels easier and more manageable. 📈 My aerobic fitness didn’t suffer at all If anything, it improved. Consistent mileage without worrying about ice, wind, or footing meant fewer interruptions and more quality sessions stacked week after week. 🦵 Lower impact, better durability The treadmill’s softer surface helped me absorb high mileage with less pounding. That meant I could recover faster and stay consistent without feeling beat up. The biggest takeaway? Perfect conditions don’t build fitness. Consistency does. Whether it’s a treadmill, a track, or the road, the work still counts if you show up and execute. If your environment isn’t ideal right now, don’t use it as an excuse. Adapt and keep moving. 👉 Comment “RECOVERY” if you want my FREE recovery guide to stay consistent and run faster.

653K

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1mo ago

zizzbrahh

These are silent killers… ⸻ If you’re training hard but not getting faster… These might be the reason why. Here are 15 common habits runners make that kill speed, stamina, and recovery: ✅ Running every run in Zone 3 Too slow to build power, too fast to recover. It’s the dead zone. ✅ Skipping carbs before workouts You’re running low on fuel and wondering why your legs feel heavy. ✅ Doing easy runs too hard Every run turns into a race. Chill out. Let your body actually recover. ✅ Running on 5–6 hours of sleep No sleep = no recovery = no adaptation. ✅ Lifting like a bodybuilder Leg day shouldn’t ruin your runs. You’re not prepping for a show. ✅ Avoiding strength training entirely The flip side: no strength = no stability = sloppy form and slower strides. ✅ Skipping strides or drills Strides = free speed. Do them after easy runs. ✅ Running fasted every time Might feel hardcore, but it slows progress over time. ✅ Poor warm-up before workouts Your best effort never comes from a cold start. ✅ Too many HIIT sessions You’re burning out your CNS. Save intensity for key sessions. ✅ Never taking down weeks Progress isn’t linear. Sometimes less = more. ✅ No mobility or stretching Tight hips = shorter stride = slower pace. ✅ Running in old shoes Worn-down foam = higher injury risk and poor economy. ✅ No race pace work You can’t hit a pace you never train at. ✅ Trying to PR every week You’re not supposed to feel fast all the time. Stop testing, start building. ⸻ Comment “GUIDE” for my free hybrid athlete training blueprint 🧠🏃‍♂️💪 #runningtips #runfaster #endurancetraining #hybridathlete #marathontraining

Try this next time you run

Comment “playbook” for my FREE fueling guide for runners

—

#runningtips #marathontraining #runnertips #runfaster #5km

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zizzbrahh

Try this next time you run Comment “playbook” for my FREE fueling guide for runners — #runningtips #marathontraining #runnertips #runfaster #5km

Which one YOU taking?

—

#runners #runnercommunity #fitness #hybridathlete

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zizzbrahh

Which one YOU taking? — #runners #runnercommunity #fitness #hybridathlete

You’re not fueling your races correctly...

Most runners think it’s:
🍝 a massive pasta dinner
🍕 a cheat meal
🥖 “eat a lot the night before”

That’s not carb loading.
That’s panic eating.

Real carb loading is about maximizing muscle glycogen so your legs don’t hit empty when the race actually starts.

Here’s where people mess it up 👇

🔹 Carb loading starts 48–72 hours before race day, not the night before.
Your muscles can only store so much glycogen at once… and it takes time to fully saturate them.

🔹 It’s about carbs per kilogram of bodyweight, not “how full you feel.”
Most endurance athletes need 8-12g of carbs per kg during a proper load depending on race distance and training volume.

🔹 Fiber matters more than people realize.
High-fiber foods slow digestion and cause GI distress.
Low-fiber carbs = faster absorption, better gut comfort, better race morning.

🔹 Carb loading is NOT overeating fat.
Fats slow gastric emptying and blunt carb uptake.
During a load, carbs should dominate calories temporarily.

🔹 You shouldn’t feel stuffed.
You should feel topped off.
Bloated usually means the food choice was wrong, not the carb amount.

And here’s the big one most runners never hear 👇

You don’t “earn” carb loading by being elite.
You earn it by racing long enough to empty glycogen.

When done right:
✔️ your heart rate stays lower
✔️ perceived effort drops
✔️ pace feels controlled longer
✔️ you don’t bonk for no reason

Fitness determines how fast you can go.
Fuel determines how long you can stay there.

If you’ve ever trained perfectly and still fallen apart late in a race:
this is probably why.

⸻

Comment “GUIDE” for my free hybrid athlete guide

This isn’t guesswork. It’s physiology.

433K

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5mo ago

zizzbrahh

You’re not fueling your races correctly... Most runners think it’s: 🍝 a massive pasta dinner 🍕 a cheat meal 🥖 “eat a lot the night before” That’s not carb loading. That’s panic eating. Real carb loading is about maximizing muscle glycogen so your legs don’t hit empty when the race actually starts. Here’s where people mess it up 👇 🔹 Carb loading starts 48–72 hours before race day, not the night before. Your muscles can only store so much glycogen at once… and it takes time to fully saturate them. 🔹 It’s about carbs per kilogram of bodyweight, not “how full you feel.” Most endurance athletes need 8-12g of carbs per kg during a proper load depending on race distance and training volume. 🔹 Fiber matters more than people realize. High-fiber foods slow digestion and cause GI distress. Low-fiber carbs = faster absorption, better gut comfort, better race morning. 🔹 Carb loading is NOT overeating fat. Fats slow gastric emptying and blunt carb uptake. During a load, carbs should dominate calories temporarily. 🔹 You shouldn’t feel stuffed. You should feel topped off. Bloated usually means the food choice was wrong, not the carb amount. And here’s the big one most runners never hear 👇 You don’t “earn” carb loading by being elite. You earn it by racing long enough to empty glycogen. When done right: ✔️ your heart rate stays lower ✔️ perceived effort drops ✔️ pace feels controlled longer ✔️ you don’t bonk for no reason Fitness determines how fast you can go. Fuel determines how long you can stay there. If you’ve ever trained perfectly and still fallen apart late in a race: this is probably why. ⸻ Comment “GUIDE” for my free hybrid athlete guide This isn’t guesswork. It’s physiology.

That “runner’s high” isn’t a myth.

Longer efforts like a 10K trigger a massive endorphin + endocannabinoid release… your body’s natural painkillers and mood boosters.

That’s why:
• stress drops
• pain feels muted
• your mind gets quiet
• you feel weirdly euphoric after

It’s not just fitness.
It’s neurochemistry.

And the best part?
No crash. No comedown. Just better sleep, clearer thinking, and momentum.

People chase this feeling in a lot of unhealthy ways.
Running gives it to you for free.

Read that again.

If you’ve ever felt mentally lighter after a run —
that’s why.

👉 Comment “GUIDE” for my FREE hybrid athlete guide

🏃‍♂️🧠

#running #runnershigh #mentalhealth

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zizzbrahh

That “runner’s high” isn’t a myth. Longer efforts like a 10K trigger a massive endorphin + endocannabinoid release… your body’s natural painkillers and mood boosters. That’s why: • stress drops • pain feels muted • your mind gets quiet • you feel weirdly euphoric after It’s not just fitness. It’s neurochemistry. And the best part? No crash. No comedown. Just better sleep, clearer thinking, and momentum. People chase this feeling in a lot of unhealthy ways. Running gives it to you for free. Read that again. If you’ve ever felt mentally lighter after a run — that’s why. 👉 Comment “GUIDE” for my FREE hybrid athlete guide 🏃‍♂️🧠 #running #runnershigh #mentalhealth

These are useless.

Let’s talk about gym habits that look hardcore on social media…

But don’t actually help you build real size, strength, or performance.

If you’re guilty of any of these — time to clean it up:

✅ Bicep curls on a BOSU ball
Unstable surface = less tension on the muscle. You’re training balance, not biceps.

✅ Overhead presses while standing on one leg
Why? You can’t push heavy, and your core is too distracted to stabilize anything useful.

✅ Battle ropes for 30+ seconds
Looks intense, but it’s mostly just cardio after 15 seconds. Doesn’t stimulate hypertrophy. Plus, there’s way better methods of cardio.

✅ Kipping pull-ups (without strict strength)
You’re just swinging. If you can’t do 8–10 clean pull-ups, this is just wasted momentum.

✅ Fancy ab circuits
Training abs is great, but stick to actual hypertrophy movements you can progressively overload over time. Most ab routines aren’t as effective.

✅ Slow-mo reps with no load
Tempo is great with tension. But dragging 5-lb dumbbells around in slow motion is a waste of time.

✅ Cable curls with 5 grip switches
It’s not “muscle confusion.” It’s just junk volume. Stick to 2–3 solid sets with perfect form.

✅ Push-ups with a clap on every rep
Unless you’re training for explosiveness in a sport, this is just ego movement — not muscle-building.

✅ Band exercises with no real resistance
Bands have their place — but doing 20 minutes of banded flailing won’t build muscle tissue or give you PRs.

✅ Ego lifting with terrible form
You might move the weight — but your joints are doing the work, not your muscles. Injury incoming.

✅ Monster supersets with 6+ exercises
More ≠ better. If you’re drenched but not progressing, it’s probably because your volume is trash.

✅ Spending 20 minutes filming a set
If you’re optimizing for angles more than performance, you’re a content creator — not a lifter.

⸻

👉 Comment “GUIDE” for my free hybrid athlete guide

#musclebuilding #gymmistakes #hypertrophy #strengthtraining #Zizzbrahh

373K

4.75K

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8mo ago

zizzbrahh

These are useless. Let’s talk about gym habits that look hardcore on social media… But don’t actually help you build real size, strength, or performance. If you’re guilty of any of these — time to clean it up: ✅ Bicep curls on a BOSU ball Unstable surface = less tension on the muscle. You’re training balance, not biceps. ✅ Overhead presses while standing on one leg Why? You can’t push heavy, and your core is too distracted to stabilize anything useful. ✅ Battle ropes for 30+ seconds Looks intense, but it’s mostly just cardio after 15 seconds. Doesn’t stimulate hypertrophy. Plus, there’s way better methods of cardio. ✅ Kipping pull-ups (without strict strength) You’re just swinging. If you can’t do 8–10 clean pull-ups, this is just wasted momentum. ✅ Fancy ab circuits Training abs is great, but stick to actual hypertrophy movements you can progressively overload over time. Most ab routines aren’t as effective. ✅ Slow-mo reps with no load Tempo is great with tension. But dragging 5-lb dumbbells around in slow motion is a waste of time. ✅ Cable curls with 5 grip switches It’s not “muscle confusion.” It’s just junk volume. Stick to 2–3 solid sets with perfect form. ✅ Push-ups with a clap on every rep Unless you’re training for explosiveness in a sport, this is just ego movement — not muscle-building. ✅ Band exercises with no real resistance Bands have their place — but doing 20 minutes of banded flailing won’t build muscle tissue or give you PRs. ✅ Ego lifting with terrible form You might move the weight — but your joints are doing the work, not your muscles. Injury incoming. ✅ Monster supersets with 6+ exercises More ≠ better. If you’re drenched but not progressing, it’s probably because your volume is trash. ✅ Spending 20 minutes filming a set If you’re optimizing for angles more than performance, you’re a content creator — not a lifter. ⸻ 👉 Comment “GUIDE” for my free hybrid athlete guide #musclebuilding #gymmistakes #hypertrophy #strengthtraining #Zizzbrahh

@evanjduer

#runninghumor #hybridathlete #marathontraining

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zizzbrahh

@evanjduer #runninghumor #hybridathlete #marathontraining

Never gas out again…

It’s not about luck or genetics.
These are the 10 keys you’re ignoring👇

1️⃣ Build your aerobic base with Zone 2
This is where real endurance is built—low intensity, high volume.

2️⃣ Stack weekly long runs (no skipping)
One long run a week trains your legs, lungs, and mind to go the distance.

3️⃣ Eat more carbs than you think you need
Carbs are fuel. Under-eating will gas you out early every time.

4️⃣ Run slow 80% of the time
Don’t chase pace on every run. Slow = sustainable growth.

5️⃣ Strength train twice a week
Strong legs and glutes = better running economy and less injury.

6️⃣ Stop skipping warm-ups and cooldowns
Pre-run mobility and post-run cooldowns speed up recovery and reduce tightness.

7️⃣ Fuel during long runs—don’t “save” energy
Practice race-day fueling. Your body needs carbs to keep going.

8️⃣ Practice breathing
Teaches control, reduces stress, and keeps your heart rate lower. Super underrated.

9️⃣ Increase mileage gradually (no huge jumps)
Going from 20 to 40mpw overnight is how you get hurt. Build slow.

🔟 Sleep 8+ hours or expect to plateau
No sleep = no stamina. Recovery is where the magic happens.

Comment “GUIDE” and I’ll DM you my free Hybrid Athlete guide 🧠🏃‍♂️

Stamina, speed, strength…it’s all in there.

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8mo ago

zizzbrahh

Never gas out again… It’s not about luck or genetics. These are the 10 keys you’re ignoring👇 1️⃣ Build your aerobic base with Zone 2 This is where real endurance is built—low intensity, high volume. 2️⃣ Stack weekly long runs (no skipping) One long run a week trains your legs, lungs, and mind to go the distance. 3️⃣ Eat more carbs than you think you need Carbs are fuel. Under-eating will gas you out early every time. 4️⃣ Run slow 80% of the time Don’t chase pace on every run. Slow = sustainable growth. 5️⃣ Strength train twice a week Strong legs and glutes = better running economy and less injury. 6️⃣ Stop skipping warm-ups and cooldowns Pre-run mobility and post-run cooldowns speed up recovery and reduce tightness. 7️⃣ Fuel during long runs—don’t “save” energy Practice race-day fueling. Your body needs carbs to keep going. 8️⃣ Practice breathing Teaches control, reduces stress, and keeps your heart rate lower. Super underrated. 9️⃣ Increase mileage gradually (no huge jumps) Going from 20 to 40mpw overnight is how you get hurt. Build slow. 🔟 Sleep 8+ hours or expect to plateau No sleep = no stamina. Recovery is where the magic happens. Comment “GUIDE” and I’ll DM you my free Hybrid Athlete guide 🧠🏃‍♂️ Stamina, speed, strength…it’s all in there.

Try this next time you run

👉 Comment “PLAYBOOK” for my FREE fueling guide for runners

#runnigtips #runfaster #marathontraining #runnertips #running

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1mo ago

zizzbrahh

Try this next time you run 👉 Comment “PLAYBOOK” for my FREE fueling guide for runners #runnigtips #runfaster #marathontraining #runnertips #running

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zizzbrahh

Dopamine

You’re in better shape than you think…

Most people overcomplicate it. They think marathons are reserved for “elite” runners or people who’ve been training for years.

The truth? If you’ve built enough fitness to hold ~8:40 pace for 3.1 miles, you already have the foundation.

With the right plan, structure, and progressive long runs… you could be standing at a marathon start line in just 16 weeks.

The gap isn’t as big as you think. The only question left:
👉 What are you waiting for?

Comment “COACH” and I’ll make you the blueprint to get from your current 5K fitness to marathon-ready.

#MarathonTraining #RunningTips #RunnerLife #5KToMarathon #Sub3Dreams #MarathonReady #RunningCommunity #RunCoach #EnduranceAthlete #LongRun

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10mo ago

zizzbrahh

You’re in better shape than you think… Most people overcomplicate it. They think marathons are reserved for “elite” runners or people who’ve been training for years. The truth? If you’ve built enough fitness to hold ~8:40 pace for 3.1 miles, you already have the foundation. With the right plan, structure, and progressive long runs… you could be standing at a marathon start line in just 16 weeks. The gap isn’t as big as you think. The only question left: 👉 What are you waiting for? Comment “COACH” and I’ll make you the blueprint to get from your current 5K fitness to marathon-ready. #MarathonTraining #RunningTips #RunnerLife #5KToMarathon #Sub3Dreams #MarathonReady #RunningCommunity #RunCoach #EnduranceAthlete #LongRun

199K

1.03K

30

1mo ago

zizzbrahh

Not even 1 outdoor run… I spent the last 40 days running only on a treadmill… and it accidentally became one of the best training blocks I’ve ever had. For context: where I live it’s been brutally cold and snowy. I’m talking zero runnable roads. For the first 40 days of this marathon block I literally didn’t run outside once. Every mile was on the treadmill. Here’s what actually happened 👇 🏃‍♂️ My pacing got way more efficient Treadmill running forces you to lock into a pace and stay there. No coasting, no random surges. That consistency cleaned up my rhythm and made marathon effort feel smoother and more controlled. 🧠 My mental toughness skyrocketed Long treadmill runs are boring. There’s no scenery, no distractions. Just you and the belt. Learning to sit in discomfort for miles builds a different kind of discipline that carries straight into race day. 🔥 Heat adaptation became a hidden advantage Running indoors, especially during long workouts, builds tolerance to heat and discomfort. When I finally get back outside in cooler air, everything feels easier and more manageable. 📈 My aerobic fitness didn’t suffer at all If anything, it improved. Consistent mileage without worrying about ice, wind, or footing meant fewer interruptions and more quality sessions stacked week after week. 🦵 Lower impact, better durability The treadmill’s softer surface helped me absorb high mileage with less pounding. That meant I could recover faster and stay consistent without feeling beat up. The biggest takeaway? Perfect conditions don’t build fitness. Consistency does. Whether it’s a treadmill, a track, or the road, the work still counts if you show up and execute. If your environment isn’t ideal right now, don’t use it as an excuse. Adapt and keep moving. 👉 Comment “RECOVERY” if you want my FREE recovery guide to stay consistent and run faster.

These look healthy…

But they’re keeping you soft, not shredded 👇

🍓 Flavored yogurt – loaded with sugar, not real fruit

🥣 Granola – zero protein, all carbs

🍫 Protein bars – candy bars in disguise

🥤 Fruit smoothies from chains– insulin bombs with no protein and usually added sugar

🥜 Nut butter – usually added oils & sugar. Can be healthy, but easy to over-consume if you’re not weighing it

🍝 Pasta with heavy sauces – high fat, low protein

🌾 Cereal – 30g carbs, no fiber, 2g protein, no nutrients

🥪 Caesar Wraps – without chicken? No protein, just carbs and fat

🍞 Avocado toast – trendy, but no protein

🥬 Hummus – mostly oil + calories

🧀 Keto snacks – cheese or some high fat BS disguised as a “meal”

🥗 Restaurant salads – 1000+ calories, 10g protein

🥛 Oat milk lattes – 40g sugar from “health” milk

🥥 Coconut yogurt – 0g protein, fat bomb

🥓 Vegan meats – ultra-processed soy junk

🍧 Acai bowls – agave-loaded sugar rush

🥤 Detox juices – blood sugar disaster with fake nutrition hype

🥜 Peanut butter “bulks” – fat gain central

Stop getting tricked by the label.

Start reading ingredients — not marketing.

Comment “GUIDE” for my free hybrid athlete guide 🔥

#nutritiontips #leanbulk #fatloss #hybridathlete #reelcaption #zizzbrahh #healthhack #cuttingseason

190K

980

57

8mo ago

zizzbrahh

These look healthy… But they’re keeping you soft, not shredded 👇 🍓 Flavored yogurt – loaded with sugar, not real fruit 🥣 Granola – zero protein, all carbs 🍫 Protein bars – candy bars in disguise 🥤 Fruit smoothies from chains– insulin bombs with no protein and usually added sugar 🥜 Nut butter – usually added oils & sugar. Can be healthy, but easy to over-consume if you’re not weighing it 🍝 Pasta with heavy sauces – high fat, low protein 🌾 Cereal – 30g carbs, no fiber, 2g protein, no nutrients 🥪 Caesar Wraps – without chicken? No protein, just carbs and fat 🍞 Avocado toast – trendy, but no protein 🥬 Hummus – mostly oil + calories 🧀 Keto snacks – cheese or some high fat BS disguised as a “meal” 🥗 Restaurant salads – 1000+ calories, 10g protein 🥛 Oat milk lattes – 40g sugar from “health” milk 🥥 Coconut yogurt – 0g protein, fat bomb 🥓 Vegan meats – ultra-processed soy junk 🍧 Acai bowls – agave-loaded sugar rush 🥤 Detox juices – blood sugar disaster with fake nutrition hype 🥜 Peanut butter “bulks” – fat gain central Stop getting tricked by the label. Start reading ingredients — not marketing. Comment “GUIDE” for my free hybrid athlete guide 🔥 #nutritiontips #leanbulk #fatloss #hybridathlete #reelcaption #zizzbrahh #healthhack #cuttingseason

Go change your life brah

#motivation #runningmotivation #runningtips #marathontraining

-

158K

4.63K

81

2mo ago

zizzbrahh

Go change your life brah #motivation #runningmotivation #runningtips #marathontraining -

Every runner should master these.

These are 7 cheat codes that will transform you as a runner 👇

✅ Nasal Breathing
Boosts CO₂ tolerance and oxygen efficiency so you can go longer with less effort. Practice this on easy runs, and it will make you more efficient on your workouts.

✅ Zone 2 Training
Builds your aerobic base—the secret weapon for endurance. 130 HR is my personal sweet spot.

✅ Race Cadence Over 170
Reduces impact on joints and keeps your form smooth even late in the run. Low cadence = more stress on your legs which will fatigue you faster.

✅ Fuel + Electrolytes
Your legs don’t stop because you’re tired. They stop because you’re underfueled. Carbs are KING.

✅ Strides weekly
Add a few strides into the end of your easy runs or even long runs. Neuromuscular activity = free speed.

✅ Pre-Run Mobility
Activates muscles and opens your range for more efficient movement.

✅ Mental Cues
“Relax your shoulders.” “Run tall.” These tiny switches rewire your output. Whenever you feel like you’re breaking down mid race, remember your form cues.

Master these?

And your running will transform.

Comment “GUIDE” for my free hybrid athlete guide.

#hybridathlete #runningtips #marathontraining

152K

1.08K

79

7mo ago

zizzbrahh

Every runner should master these. These are 7 cheat codes that will transform you as a runner 👇 ✅ Nasal Breathing Boosts CO₂ tolerance and oxygen efficiency so you can go longer with less effort. Practice this on easy runs, and it will make you more efficient on your workouts. ✅ Zone 2 Training Builds your aerobic base—the secret weapon for endurance. 130 HR is my personal sweet spot. ✅ Race Cadence Over 170 Reduces impact on joints and keeps your form smooth even late in the run. Low cadence = more stress on your legs which will fatigue you faster. ✅ Fuel + Electrolytes Your legs don’t stop because you’re tired. They stop because you’re underfueled. Carbs are KING. ✅ Strides weekly Add a few strides into the end of your easy runs or even long runs. Neuromuscular activity = free speed. ✅ Pre-Run Mobility Activates muscles and opens your range for more efficient movement. ✅ Mental Cues “Relax your shoulders.” “Run tall.” These tiny switches rewire your output. Whenever you feel like you’re breaking down mid race, remember your form cues. Master these? And your running will transform. Comment “GUIDE” for my free hybrid athlete guide. #hybridathlete #runningtips #marathontraining

Rice cakes.

—

#marathontraining #runningnutrition #runningtips #marathon

143K

5.53K

48

3mo ago

zizzbrahh

Rice cakes. — #marathontraining #runningnutrition #runningtips #marathon

136K

3.18K

119

8mo ago

zizzbrahh

You’re in better shape than you think… Most people overcomplicate it. They think marathons are reserved for “elite” runners or people who’ve been training for years. The truth? If you’ve built enough fitness to hold ~8:40 pace for 3.1 miles, you already have the foundation. With the right plan, structure, and progressive long runs… you could be standing at a marathon start line in just 16 weeks. The gap isn’t as big as you think. The only question left: 👉 What are you waiting for? Comment “COACH” and I’ll make you the blueprint to get from your current 5K fitness to marathon-ready. #MarathonTraining #RunningTips #RunnerLife #5KToMarathon #Sub3Dreams #MarathonReady #RunningCommunity #RunCoach #EnduranceAthlete #LongRun

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