Team404.runksa

Hey everyone, we wouild
Like to invite you all for morning run every FRIDAY with Team404.runksa

🕗8am🕗

📍Location 📍

24°44'24.6"N 46°42'17.3"E
https://maps.app.goo.gl/LqRcdBegBVRa8tqq8?g_st=ic

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To sign up for the run, please send message to our Facebook or Instagram page.

24°44'24.6"N 46°42'17.3"E Find local businesses, view maps and get driving directions in Google Maps.

If you recently picked up running, you might find that the initial excitement and motivation to lace-up your running shoes and head out is wearing off. Don’t despair.

A study published in the European Journal of Social Psychology found that it can take up to three months to develop a habit – and, in some cases, up to eight months.

The study analysed the process of habit creation in the everyday life of 96 volunteers who took up a new eating, drinking or activity to carry out daily during the research for 12 weeks.

The habits included running for 15 minutes before dinner, drinking a bottle of water with lunch or eating a piece of fruit once a day. The study found that on average habits took 66 days to form, but with exercise it was longer, 91 days.

✅ Make getting into the exercise habit a goal in itself.
✅ Organise yourself so that its less effort when you are about to go out
✅ Give yourself extrinsic rewards to attaining goals.
✅ Recruit family members and friends who can support the process and build their support into the reward process.
✅ Develop positive phrases around exercise
✅ Record your progress.

What to eat before a morning run? ☀️

For runs under an hour, you want to aim for around 1-1.2g of carbohydrate per kg/bw as a general fuel target, adjusting according to duration and intensity of training. If you’re in a rush or it’s early and you can’t face a solid meal, one solution is to make your own sports drink.

Take 300ml of any fruit juice and dilute with 300ml of water; if you’re a heavy sweater, add 1⁄4 tsp salt. Drink some of this before leaving for your training session and then continue to sip on the run. Other good options include hot cross buns, banana and fruit yoghurt or Scotch pancakes.

What to eat after a run. 🏃🏻
After your session, focus immediately on beginning the crucial recovery process, ensuring that within 30 minutes of finishing a run you take in what you need to kick-start refuelling, repair and adaptation. You should be consuming 1.2g of carbohydrate per kilogram of your body weight (kg/bw) and up to 0.4g of protein per kg/bw. If it’s not a mealtime, go for a recovery snack, which could be something like:

• Flavoured milk and a cereal bar

• Greek yoghurt and granola

• Protein shake made with dairy or oat milk

These snacks will ensure a good intake of carbohydrate and protein, to start the all-important replenishment process. Follow this with a balanced meal within two hours to continue the process.

Good advices for beginners 🔥

Getting out the door is the hardest part of running. But once you build routine into your life you'll find yourself itching to get out. You may be a beginner with no experience but that doesn't mean running isn't for you.

You have to start where you are, not where you think you should be. It's all about building up gradually and allowing the body to adapt.

If you go further or faster than you’re ready for, your body can’t adapt quickly enough and you’ll get injured. Following a plan that is right for you and your goals is really important to ensure you stay motivated and can track your progress.

Our expert coaches to help you take your first steps and move towards your first race.

Let's get started! 🏃🏽‍♀️

Running and strength training go together like peanut butter and jelly — or they should! 😉

Runners Starting Out
or even if you’re coming back

1. Shoes matter. Invest in the right pair for you body.

2. Don’t shoot for the moon! Small goals to fight discouragement.

3. Forget about distance. Just go out for time and extend as you gain experience.

4. Take walk breaks when needed or at strategic intervals.

5. Find a buddy - or two, or more!

6. Don’t skip strength, cross training and rest - they’re all a part of running!

7. Never compare yourself to other runners. It’s your journey, not theirs!

Run Together
Motivation for everyone 👌

1. Accountability and consistency - it`ll get you out the door, routinely!

2. New BRFs and free therapy! Like-minded besties to talk running and life!

3. Get faster - you`re more apt to complete hard workouts together

4. Run farther - time flies when you`re engaged on the run!

5. Safety in numbers - especially in the dark

6. Explore your area together - you`ll be more apt to try new routes or experiment with trails

7. Learn about running - tips and tricks through other`s experiences

8. Goal support - join races together, be cheered on towards yours and celebrate successes!

Should I start running? 🏃🏻‍♂️

Start new year with new journey.
you decided to lose a little weight, improve your cardio, and start eating heathy.
We understand, we are all soon or later end up there ! 😌

But it's hard to stay motivated and follow up on your own. It is much easier in a community where everyone has the same vision and goals.

We are a team that will help you become HEALTHY, LOSE WEIGHT, IMPROVE your nutrition, cardio and strength.

We will train together, we will guide you with individua nutrition and recovery instructions.
and as a result you will be able to improve your life and achieve your goals ✨

Sleep may be the most important thing you do for yourself as an athletes and a person.

Sleep may be the most important thing you do for yourself as an athletes and a person ☝🏻

RIYADH! Trainings for your first 5, 10, 21, and 42 km

Offline group training for all fitness levels, even if you've never run before.

✅ Run sessions 2-3 times a week
✅Coach guidance through all sessions
✅Community of people who are striving together to achieve their goals
✅Strength exercises, stretching, strengthening of muscles and joints

And as a result, you lose weight, develop a strong cardiovascular system and make your body stronger.

Isn't that enough to start training?

Team404RUN specializes in training amateurs with any level of physical form, age, weight, and gender.

97% of newly inducted athletes lacked running and sporting experience before Team 404 RUN's inception, and based on their outstanding expertise, we have successfully educated and transformed all of them into healthy runners.

🙌Training Schedule
We respect your choice and convenience of determining your training time, however, we have observed that the training plan will be done individually for each person.

👍Personal training plan. All training is adjusted to your fitness level.

🏃🏻‍♂️OFFLINE training together and team events


👌 Every FRIDAY we will meet up for a group run.
Day: FRIDAY
Time: 8:30 am

Running community in RIYADH 🏃🏻‍♂️

Chasing dreams, adventure and performance through community and support, family of like-minded athletes supporting and motivating each other.

Congratulations 🥳
First 5 km

Proud of you!

We succeeded in Europe as one of the best Running and Triathlon team 🚀

We decided to bring our experience and knowledge to Riyadh.
We got offline and online training sessions that created individually in order to fit to your lifestyle 🏃🏻‍♂️

👇🏻 Leave «+» a comment below and we will contact you with more info

We launching our membership’s for everyone who wants to bring running on new level.

Membership packages starting from 180sar per month.
As soon as you sign up you will have first week free of charge . It’s will be good week of introduction of whole program, You will have time to meet our coaches, see individual training plan develop for you and your goals, nutrition plan, zoom trainings.

Are you ready to start you running journey? let us know by leaving + in comments and we will contact you back ✌️

Run session with team404expats✌️

Are you ready for the run ?
Leave + in comments and we will text back to you with details.

See you on Saturday, 6:30pm at Wadi Hanifa

The first running community for expats in Riyadh, Saudi Arabia 🎉

Team 404 Expats Is the first and leading running club in Saudi Arabia for expatriates. We are committed to the prospect and service of the athlete running community. We believe in Delivering inspiration, Leading with integrity, and working in the service of one another.

🔥Our first run of the opening season will start
4 of September (Sunday)
7pm

📍Location:
Riyadh, Wadi Hanifah

What is going to happen?

* Dynamic Warm Up- Run- Stretching
* We will present our club merchandise and our plans about community

Are you ready to start new running journey? let us know by leaving "+" in comments section below 👇🏻

First, you need the athletic desire to achieve your set goals. Having a great desire to work and improve your mental and physical health status is a starting point for all athletes in the community running. Great athletic desires produce impressive results to reach your peak.

✅Set Goals
Define your baseline data.
Ambition (10km, 21km, 42km, 100km)
Goals and terms will be set up with your tutor.

✅Organized Planning
3-4 training sessions a week
- community group run once a week
- online trainings with coach
- strength, mobility and stretching workouts on ZOOM

Studying and having a set plan to become an athletic runner by equipping yourself with sports gear, having a clear understanding of your diet, picking up, recovery, vitamins, and a positive mindset to achieve your set goals.
Analyze the whole preparation process and the race by identifying your athletic strengths and weaknesses, and then fixing the identified weaknesses through a consistent training plan.

Set a new goal for a better record.

✅Personal Tutor
All participating athletes’ performance and progress analysis will be evaluated by a Personal Tutor who will be responsible for mentoring athletes’ running techniques, answering relative questions about the training process, implementing corrections, and showing support when needed.

Are you ready to start new running journey ? let us know by leaving "+" in comments section below 👇🏻

Our leaders 🚀

Sergii Duniak
Position: Track coach (Personal best MARATHON — 2:58:00)

🏆 Achievements
*Taught 150+ people to run
*5 times marathon finisher and 10+ half marathon finisher
*Trail races participant (48 and 61 km)
🏃🏻‍♂️Experience
*Athletic experience: 15 years
*Coaching experience: 3 years

Igor Pidhainyi
Position: Captain (Personal best on Marathon 3:43)

🏃🏻‍♂️Experience
*Running experiences: 3 years

Volodymyr Ostrykov
Position: Founder & head coach (Personal best IRONMAN — 9:25:00)

🏆Achievements
* Prepared 51 IRONMAN
* Coach of the strongest amateurs in Ukraine
* Five-time junior triathlon champion of Ukraine
🏃🏻‍♂️Experience
*Athletic experience: 20 years
*Coaching experience: 8 years

📝 Contact us
We are very responsive and customer-friendly, hence, we attend to calls, request, enquiries, and tickets as soon as we can. We won’t leave you hanging. Reach out to us today via

What have we done so far? 🏆

Team 404 Expats has shown outstanding commitment in training 280 athletes within two months to embark on a 10 km distance which improved the overall fitness of the participants.

Apart from this, we have further trained 120 newly inducted athletes to participate in a 21,1km.
It didn’t stop there; we have also successfully trained 85 athletes running 42,2 km.
Our IRONMAN program has produced 51 athletes, swimming 3900 m, cycling 180 km, and running 42,2 km to the finish line.

With incredible stats, the newly inducted athletes have covered 21 km and 42 km with consistency training, showing outstanding commitment, endurance, and the wiliness to keep moving forward and motivated by the desire to break more records.

Male:
Record Time
21km — 1hour 14minutes
42km — 2hours 48minutes

Female:
Record Time
21km — 1hour 37minutes
42km — 3hours 25minutes

💚 We aim to achieve more of these feats and won’t stop till every participant gets the opportunity to set new marks with us.

Specialization 🏃🏻‍♂️

We specialize in training amateurs with any level of physical form, age, weight, and gender.
97% of newly inducted athletes lacked running and sporting experience before Team 404 Expat's inception, and based on the outstanding expertise, we have successfully educated and transformed 75% of them into remarkable runners.

Our Scope
Our interpersonal relationship stands with the principles of like-minded English-speaking teammates who are all on a global standard, all over the world.

📍 Training Schedule
We respect your choice and convenience of determining your training time, however, we have observed that training plan will be done individual to each person.

✅
Every Sunday we will meet up for group run.
Day: Sunday
Time: 7 pm

Kindly take note of all specific demands for training level, schedule, built on scientific methodologies, personal test results, and goals.