- Following 485
- Followers 21.7K
- Engagement 8.36%
- Avg likes 1.8K
- Avg comments 30
About RUNNING GIRL
RUNNING GIRL (@jasminaruns) is an Athlete creator on Instagram, also filed under Fitness & Health. The account has 21,657 followers and 569 published posts. Recent posts average 1,837 likes and 30 comments, an engagement rate of 8.36%.
With 21.7K followers, RUNNING GIRL is a micro creator by the common 10,000 to 100,000 definition. Set against 485 accounts followed, the audience works out to about 45 followers per account RUNNING GIRL follows. RUNNING GIRL uses an Instagram professional account. Flinque files RUNNING GIRL under Athlete, with Fitness & Health as a secondary category.
The Instagram bio for RUNNING GIRL runs to 13 words across 4 lines. The bio tags #jasminaruns. The bio mentions @runsquadcgn and @runpackberlin. The latest activity Flinque has on record for RUNNING GIRL dates from January 1970.
Story Highlights
Unlocking shows the title and cover image of every story highlight this creator keeps pinned to the profile.
569 Posts
RUNNING GIRL has built a substantial archive of 569 posts. Against the audience, that is roughly 38 followers for each post published. RUNNING GIRL also keeps 99 story highlights on the profile. All 10 carry captions, averaging 275 words each. The captions are written mainly in English. Words that recur across them include runninggirl, training, body, it’s and need. The captions tag #jasminaruns, #runninggirl, #strongerlabel, #marathontraining and #runnerslife.
24k with my Squad - the longest distance in ages. It went better than expected but still: RECOVERY is mandatory!
Here are some of my favorite instant tips how to prevent pain, sore muscles & heavy legs the next day🔥
1. Right after the long run do some STRETCHING - it’s a great way to release the tension in your muscles & to avoid „stiffness“.🤸🏼♀️
2. Give your legs a CONTRAST SHOWER to stimulate blood flow. You can also use ice spray right after the run.❄️
3. Even better: when you can combine Horse Balm with a MASSAGE, just use your thumbs & hands. 2-3 min is already enough (I NEVER skip that btw).✋🏼
4. HYDRATE right after your finish with water or isotonic drinks - & keep drinking the rest of the day! The liquid flushes out the „waste products“ out of your muscles. And fuel right with good & enough food of course!🥤
5. You can take BCAAs & additional SUPPLEMENTS with, iron, Vit D & Vit C - it really makes a difference. I always take magnesium before sleep after hard training sessions.💊
6. Get some extra sleep - sleeping is the best way to support your body repairing all the damaged tissues.💤
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What’s your best tip for recovery after a long run?🚀
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#jasminaruns #sundayrunday #runninggirl #strongerlabel #runningtips
❌5 training rules❌
Are you into numbers? Then this is for you: 5 short training rules for runners.📈
1. Race-specific training
This one is easy: The most effective training mimics the event for which you’re training - if you’re planing to run a 10k race, do some race-pace runs, if your aiming for a marathon, go for long runs.🏃🏼♀️
2. The 10%-rule
Increase weekly training mileage by no more than 10 percent per week.🔝
3. The 2 hours-rule
Wait for about 2 hours after a meal before running - I even need three or four.🍝
4. The 2 days-rule
If something hurts for 2 straight days while running, take 2 days off. It‘s worth it - never run „into pain“, you might risk a serious injury.💉
5. The 1 minute sleep-rule
Sleep 1 extra minute per night for each mile per week that you train. I personally need around 1 hour extra sleep after long or tough training sessions. 💤
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➡️What is your favorite „RULE“? Do you have a specific one, maybe the correlation between training & cake?🍰🍰🍰
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#JasminaRuns #runninggirl #runningtraining #marathontraining #runningtips
You all heard it a million times: Easy running should be the base of your training - 80% slow & sexy, 20% fast as fuck🙌🏼
Easy running is aerobic & all endurance runners need to develop their aerobic system.
❌DO YOUR EASY RUNS EASY SO THAT THE HARD IS HARD❌
Here are some good arguments for easy runs:
1️⃣ INCREASED CAPILLARY DENSITY:
You make more capillaries when running easy. Capillaries are essential because they are the pathways to help the blood get to your muscles.
➡️The more capillaries you develop, the easier it is to get oxygen to the muscles, the easier it will be to also run fast.
2️⃣ MITOCHONDRIAL GROWTH:
Easy aerobic running stimulates mitochondrial growth. A higher number & density helps the body burn more fats, carbs & protein to generate more energy to fuel your running. ➡️This also means you can run longer on your storages.
3️⃣ ACTIVE RECOVERY:
Easy Running helps blood flow to muscles to repair them after a hard workout. It floods lactate out of your muscles & speeds your recovery process.
➡️BUT, if you run too hard, it will slow down your recovery.
4️⃣ STRESS ➖ REST➖GROW FASTER
Even easy running will stress your aerobic system. So even after an EASY RUN, you need some rest, don’t use easy runs as your recovery!
➡️You want to STRESS the aerobic system then REST in order to develop it.
✖️But WHAT IS EASY?✖️
📍It should feel easy, on a hardness scale from 1-10 around 3-4.
📍 If you run by HR: 65-75% of your max HR.
📍You should be able to breath through your nose if you want.
📍A pace you can chat easily at.
✖️An easy run is NOT….✖️
✂️picking up the pace because you feel good✂️pushing hard to feel you’re “working out
✂️breathing heavily
✂️and it does not mean putting in a sprint finish at the end of the run (stress!)
➡️Any of those sound familiar?
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↘️How much of your training is easy & how much fast?
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#JasminaRuns #runninggirl #strongerlabel #easyrun #marathontraining
I did a wonderful 18k long run (pace 4:45) yesterday & another 20k long run (pace 5:40) today - & I FELT GREAT! Probably the good NYE food & a lot of sleep helped to recover quickly!
➡️You can benefit so much from those long distances in many ways!
1. ENDURANCE
By running long distances regularly, you will be quickly able to run a certain pace for a long period. Adaption happens fast!🏃🏼♀️
2. STRONGER MUSCLES
You increase the strength of you leg muscles & connective tissues. The sore muscles from long distance runs will only happen after the first 3-4 long jogs 💪🏼
3. BURN MORE FAT
You train your body to use fat as his fuel instead of only carbs. This helps to avoid to hit the „wall“.🔥
4. MENTAL TOUGHNESS
You learn to stay focused & mentally strong. You get super ambitious to finish - during your run & later in everything else you do. Running is such a metaphor for life! And you definitely build confidence🙅🏼♀️
5. WHAT ELSE
You have enough time for a good chat with friends, for listening to podcasts, for exploring places you have never been & - not to forget- think of all the recovery food!🍰
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↘️Do you do & do you like long runs? Or what is your favorite training?
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#JasminaRuns #runninggirl #longrun #longdistance #marathontraining
2021 is almost over & we‘re all looking forward to a better, healthier 2022!🎊
🎉Let‘s start with a happy mind into the next year.
🌈Happy mind? How?
➡️Here are 10 tips for instant happiness:
1. Don’t listen to gossip.
2. Stop caring what other people think about you.
3. Live your own life, make your own decisions.
4. Look for the good in every situation.
5. Develop an attitude of gratitude.
6. Once it’s past, let it go.
7. Spend more time in Nature.
8. Pet an animal.
9. Smile more.
10. And obviously: go running, cycling, walking, dancing, skating or whatever you love!
HAPPY NEW YEAR EVERYONE🥳🎊🎉
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➡️ This ain‘t NYE resolutions, but the one or the other can be integrated more into our lives, right!? What‘s yours?💛💚💙
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#jasminaruns #runninggirl #runhappy #running #strongerlabel
Today & yesterday finally felt like „real“ winter in Berlin - with minus degrees, icy wind & crystal clear, freezing air. But that’s no reason NOT to go out running / cycling, just make sure to dress adequately!🏃🏼♀️☃️
❌Here are some tipps how to dress right❌
❄️You should feel slightly cold when you start. Most athletes tend to dress up too much & start sweating heavily after a couple of minutes. Have in mind that you can overheat even in minus degrees.
❄️Cold-weather clothing typically has 2 or 3 layers, depending on the weather & your kind of training:
1️⃣an internal layer that allows evaporation of sweat without absorption
2️⃣a middle layer that provides insulation
3️⃣an external layer that is wind & water-resistant & allows evaporation of moisture.
❄️The internal layer is in direct contact with your skin, so chose a moisture-wicking „functional material“, such as „Dry Fit“. This layer should not retain moisture but should transfer the moisture to other layers, from which it can evaporate.
❄️The middle layer provides the primary insulation against heat loss, f.e. a thin fleece or wool material. I love merino wool BUT make sure it’s from a „FAIR“ production, WITHOUT „MULESING“🐑‼️
❄️The outer layer, usually a thin jacket or vest, should protect you from rain & cold wind. It shouldn’t be too tight, so that the warm air can circulate underneath. The outer layer should have venting abilities (zippers/mesh in the armpits or low back area) to allow moisture to transfer out.
🧤Also very important: Keep your hands, feet & head warm, you are losing most of your warmth over your head. And don’t forget to cover your ears, too!🧣
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➡️ What‘s your WINTER ESSENTIAL? I never go without gloves & my merino long sleeve🧤🐑
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#jasminaruns #runninggirl #winterrunning #winterlauf #marathontraining
Merry Christmas to all of you!🎄🎅🏼✨
⭐️This is a quick reminder that Christmas is all about LOVE♥️
⭐️About you & your loved ones, about spending time together, taking time to listen, to talk, to just enjoy conversations in person.
⭐️It‘s about having good food that maybe brings back childhood memories, it‘s about maybe eating & drinking „too much“, but enjoying every bite & sip without regrets.
⭐️It’s about getting closer again after a year full of „keeping distance“ & „staying home“, about celebrating that we are alive, in a warm place with people / animals we love.
You love someone & you are loved, do you know the endless worth of this?
⭐️This time of the year is for awareness, how wonderful life & love are, how grateful you can be for everything you have & for everything you can do!
♥️Merry Christmas, I‘m sending you LOVE😘
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➡️ How are you celebrating Christmas? Family? Friends? Working? 🌟
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#JasminaRuns #runninggirl #merrychristmas #runninglife #runnerslife
✖️When we humans ran naturally, I mean without shoes on, we would never ever be heal strikers.🏃🏼♀️
➡️WHY?
TRY IT OUT! Take your shoes & socks off & go for a jog.
You will see, it will hurt if you heal strike & feels totally WRONG. Your body naturally knows this & will not let you hurt yourself. You will land mid foot or front foot without forcing it.
➕Plus: Your body will automatically try to find the most efficient way to move forward.🚀
✖️So how to change heal striking into mid foot or front foot running?
➡️TRY THIS TIP!
When running search for the ground with your big toe.
Pushing your big toe (only) into your shoe’s mid-sole, while the foot is in mid air, will naturally bring your forefoot to land first!
Seriously it works, try it out on your next run & share your experience with me!🙌🏼
➡️IMPORTANT:
Heal striking is not actually the problem. It is over striding in front from your body. By pushing your big toe into your shoes it means your foot will make contact with the ground sooner and shorten your stride stopping you over striding, it will also stop you heel striking.👟
✖️Note:
If you are happy with the way you run, please don’t feel pressured to change.💪🏼
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➡️ What type of runner are you? Heal striker, mid foot or front foot runner?👟
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📸 - you NEED to check him out!
#JasminaRuns #runninggirl #lauftipps #runningform #runnerslife
❌Is running therapy?❌
➡️I recently read a post on that & I can give a clear answer: NO!
🏃🏼♀️Running has MANY benefits for your body, but also for your mind, mood & brain:
Physical activity releases several „happiness“ hormones like endorphins, serotonin & dopamines. They give us a great feeling of satisfaction & self-achievement. We all love the feeling of coming home after a fantastic run (or ride) through beautiful Nature, feeling calm & in peace with us & the world.
🖤I gives us time to sort out our thoughts, to observe them & get things clear. It brings us very close to our inner self. It gives us time to think about problems, anxieties & uncomfortable situations.
💪🏼Through running we learn to tolerate stress & go through „hard times“, to not give up & to see how strong we actually are - therefore we get more confident.
💫BUT running alone will not make you overcome your demons. In this case it truly IS (or can be) the metaphor of RUNNING AWAY from problems. If you have serious (mental) issues & anxieties, running can help you to tolerate them longer & get some distance, but it will not vanish them.
Running can be a way to support you, some kind of meditation, stress relief or energy booster, but you need to actively work on your problems to solve them.
🗝I know this is not the easy solution we all like to have, but it’s necessary to live a free life.
Running can still be the best supporter on your way!
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➡️Do you sometimes use running to run away from sth? To be honest: I think I do… but at least I try to find solutions during the run☝🏼
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📸 - THANK YOU so much for the wonderful shooting yesterday, it‘s always a pleasure😘
#JasminaRuns #runninggirl #runnerslife #strongerlabel #runningtraining
…at least that‘s how I feel!
So here are some general facts about training in colder weather - nothing life-changing but important to remind yourself of:
• Your body works harder to keep you warm, which means you will need more recovery time.💤
• You will need longer warm-up sessions, especially when racing, because it takes longer for our muscles to warm up.🔥
• Because your body works harder keeping you warm, you burn more calories. This means you should adapt your fueling strategy for your training sessions - & this means it‘s normal that you feel more hungry after winter training!🍕
• You can overheat even in very cold temperatures, especially if you wear too much clothing - layer your clothes.👕
• Clothing that is too warm will also make you sweat more so it’s important to remember to hydrate.🥤
• Low caloric intake &/or hypoglycemia decreases metabolism & inhibits heat production so maintain a healthy diet that promotes the „correct“ amount of calories for the colder temperatures.🥘
• You are more prone to suffer sports induced asthma or other issues with your lung in cold weather, so pay attention to your body.🫁
➡️And ladies: Have in mind that on top of all of this, it just so happens that during the High Hormone Phase all of these things are accentuated.📈
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Do you feel a big difference between summer & winter running? I do & I prefer summer - & you?☀️
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#JasminaRuns #runninggirl #runnerslife #winterrunning #runningtips
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RUNNING GIRL's engagement
RUNNING GIRL's engagement rate on Instagram is 8.36%, over 6%, more than 6 likes and comments per 100 followers. On a typical post that comes to about 1 like or comment for every 12 followers. Likes outnumber comments by roughly 61 to 1, with 1,837 likes and 30 comments on an average post, so most reactions are taps rather than replies.
Engagement rate
8.36%
- Avg likes
- 1.8K
- Avg comments
- 30
- Interactions : followers
- 1 : 12
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Who is RUNNING GIRL?
RUNNING GIRL (@jasminaruns) is an Athlete creator on Instagram, also filed under Fitness & Health. RUNNING GIRL uses an Instagram professional account. The Instagram bio for RUNNING GIRL runs to 13 words across 4 lines.
How many followers does RUNNING GIRL have?
RUNNING GIRL has 21,657 followers on Instagram (21.7K). Set against 485 accounts followed, the audience works out to about 45 followers per account RUNNING GIRL follows. RUNNING GIRL has built a substantial archive of 569 posts.
What is RUNNING GIRL's engagement rate?
RUNNING GIRL's engagement rate on Instagram is 8.36%, over 6%, more than 6 likes and comments per 100 followers. On a typical post that comes to about 1 like or comment for every 12 followers. Likes outnumber comments by roughly 61 to 1, with 1,837 likes and 30 comments on an average post, so most reactions are taps rather than replies.
What does RUNNING GIRL post about on Instagram?
Flinque files RUNNING GIRL under Athlete, with Fitness & Health as a secondary category. The 10 recent Instagram captions Flinque holds for RUNNING GIRL repeatedly use the words runninggirl, training, body, it’s and need. RUNNING GIRL's captions carry hashtags such as #jasminaruns, #runninggirl and #strongerlabel. RUNNING GIRL writes those captions mainly in English. The bio tags #jasminaruns. RUNNING GIRL keeps 99 story highlights, which open with a free Flinque account.
How do I contact RUNNING GIRL for a collaboration?
RUNNING GIRL's contact details are not published on Flinque's public profile. The Instagram bio links to 1 external site, and a free Flinque account opens that link. Brands with a free Flinque account can shortlist RUNNING GIRL and use Flinque's outreach tools wherever a contact route is on file.
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