They said I couldn’t do it so I went and did it anyway!
People will also always have an opinion and doubt you.
But if you can believe in what you want to achieve,
you are halfway there.
MARSHA | TRACK RUN HURDLES (@marsha_du_) • Instagram videos
Strong in training. Strong in Performance Amen
Crazy in love with this sport. I love the discipline which is required.
Running towards my goals. It’s so nice when you make small improvements!
MARSHA | TRACK RUN HURDLES (@marsha_du_) • Instagram videos
Especially in the past couple of months.
I am 100% committed
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On difficult training days when I struggle and want to give up,
that’s exactly what I asked myself…. Am I 100% Committed?
There are only two options:
1. Quit and stop training or
2. Go against the struggle, strengthen your mindset and give it your all.
I noticed when it gets difficult usually, I turn off my thinking
and just run and let my body do the work.
MARSHA | TRACK RUN HURDLES (@marsha_du_) • Instagram photos and videos
Practicing jumping like a rabbit,
How am I doing?MARSHA | TRACK RUN HURDLES Instagram videos….
As soon as I think I start limiting what I can actually achieve.
Fact: the older we get the more our capability of jumping declines
The higher that your knees go up… the longer your stride will be
• Instagram photos and videos
So, if you want to stay young implementing some vertical jumps into your workout
routine is quite useful! You’ll see many benefits for your central nervous system,
muscles as well as joints & ligaments!
WORK! Investing in a lot of small changes in training/life can have a big result. Never underestimate the power of a simple change.
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What are you trying to improve right now ?
Hurdling in sync with a running partner requires discipline
! TAG YOUR TRAINING PARTNER
. MARSHA | TRACK RUN HURDLES (@marsha_du_) • Instagram videos
Training together is more enjoyable, will help you to perform better and
create strong friendships
MARSHA | TRACK RUN HURDLES (@marsha_du_) • Instagram video
210cm technical stride
Check the marks on the ground 
This exercise helps me to work on my stride length.
This is actually a very important and fun workout. Recently we have been increasing my strength training to build muscle. So, I can convert it into power on the track. The transfer is unfortunately not as easy as it sounds but I am getting there, and I can already feel a small difference. It’s actually the first time I am able to run through the space of 210cm.
.Running on water
MARSHA | TRACK RUN HURDLES (@marsha_du_) • Instagram photos and videosHow often do you work on your technique?
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“Gala – Freed from desire” is such a World Cup song Are you supporting any teams?
Many milestones to reach this year! Let’s get it started!
Step by Step, Hurdle after Hurdle
The Year 2022 is finished. I am grateful for what I’ve learned and the challenges that came with it.
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The year was full with ups and downs but I am happy to be where I am.
I made some great improvements in training and soon will be done with
my bachelor’s degree. I still have to write down my goals for 2023 ….
but I already know what I want to achieve.
STREACHING
Tag someone who also needs to be stretching more The good thing about it is that there is no excuse, you can stretch anywhere
and already 10-15min a day also has a huge impact on your body. MARSHA | TRACK RUN HURDLES (@marsha_du_) • Instagram photos and videos
. With the @oysho training app you don’t even have to think about what
exercises to do, just open the app and just follow one of many stretching classes.
The app is 100% free and they not only provide stretching sessions they also offer
free yoga, HIT classes, injury prevention exercises and much more. |ad
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To Be honest, how often do you stretch in a Week?
Do you like running on vacation or holiday?
…One thing I‘ve always liked to do when I’m going on vacation is to look for good running scenery and go for a little jog. That way you get to run around all the little streets and are able to see so much more.
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Uphill altitude 2300m+ run, Took the opportunity to run around Volcano Teide in Tenerife in the Canary Islands
. MARSHA | TRACK RUN HURDLES (@marsha_du_) • Instagram photos and videos
Impressive views, clean air and I got to see the most beautiful sunset.
Volcano Black Sand Beach
Have you ever been to a black beach ?.
For me it was the first time. The sand was incredibly soft and thin.
I love experiencing new parts of nature. Black sand beaches are super
rare because the conditions for it are quite specific.
If you get the chance, I can only recommend you go and experience It
MARSHA | TRACK RUN HURDLES (@marsha_du_) • Instagram photos and videos.Fun fact: Its summit is the highest point in Spain at 3,715meters
What are your goals for next year? marsha_du_
Where is your favorite place to run?
Mine is usually the track
but an easy run…. in the sunshine close to the ocean & palm trees is fulfilling
MARSHA | TRACK RUN HURDLES (@marsha_du_) • Instagram videos
A year as a Sprinter: runnin’, runnin’
The track is my happy place!MARSHA | TRACK RUN HURDLES• Instagram photos and videos
I train about 288 days a year: 48 weeks, 6 days/week
How many days in a year do you train?
Beautiful 
OYSHO TRAINING – Bing video
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Improve your workouts and become a better runner.
Join me on some additional exercises which will help you to improve your running technique, strengthen your muscles and prime your body before your running session.
You can find the @oysho app in the App Store or click the link in my story. All videos are completely for free, no cost. You can decide between running workouts, yoga and fitness.
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Have you ever done online workouts ?
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Day 1 | 10min Mobility before running (dynamic)
– Hip circles
– Spine release
– Side stretch
– Worm (Walk into plank & back)
– Leg swings
Day 2 | 5min Advanced Running technique
– Kick & Walk
– Skippings
– Walk straight leg touch
– Scissors
Day 3 | 8min Hip Joint mobility 2
– Lunge + hurdle rotation
– Lunge with spine rotation
– Hamstring curl activation
– Fire hydrant (hip rotation)
– Glute bridge + Hip opening
Day 4 | 16min Strength on a Step
– single leg step down
– Push ups
– Stair supported pistol squats
– Step ups
– bounce
My kind of party
Do you ever do stairs workout?.MARSHA | TRACK RUN HURDLES (@marsha_du_) • Instagram photos and videos
It’s a perfect workout if you don’t have equipment. Integrating some stairs has many benefits.
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You can do it anywhere
Gives you more power for your run
Increase your Running stride
Full-Body workout
Improves bone density
Strengthens legs musclesSince I focused more on strengthening my hamstrings, I finally can see that paying off on the track. Instead of running dominantly over my quads, I generate more power through my hamstring which makes my running feel more efficient. I’m always impressed by how you view your body as a machine and learn to get more performance. Your so interesting.
I hope you’re well and you continue to improve and reach your goals. Be well and Be you…
What determination in your eyes
Definitely to become professional you’ll have to act as one
you have to care about all the details, you also train a lot. Most people see a cute girl uploading posts, but they don’t see the daily effort and sacrifice of highly competitive athletes.
Most of the athletes are semi-professionals.
Many seek a university scholarship, travel and win a medal, obtain a record even if it is national. Also positioned herself as a pretty and sexy girl on the networks. Having many followers who flatter her, admire her, make loving and sensual comments. Very few thank the followers for the comments. They seek only idolatry… I recognize that effort,
I have many athlete friends.
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So impressive…ridiculously athletic…beautiful to watch run!
There will never be an excuse justifying your performance. You’ll get back what you
put into the sport. Working on my faults and making myself a better athlete is my daily motivation. Everything I do on the track teaches me so much more and brings me fulfilment and happiness.
Does motivation lead to discipline and work on track or being disciplined at work brings motivation? I am so happy that you’re motivated all the time, because that’s what it takes to become a successful person and a champion. What’s your running motivation? Mine definitely is the speed!
When you realize how bouncy and fast you can be on such a short distance.
My favourite way to blow off steam is to Sprint!
I Do love my 400m a little more still
What’s yours?
Coming closer to competition season means less repetition with 100% execution. The mindset has to be strong because the last two runs will hurt but that’s when you have to push it. I always tell myself that this is the only run that matters to make me fast. This is also my favourite session in the week
Dreaming is very good, but living your dream is even better?
More until our dream comes… We dream wide awake waiting for them to arrive
Obstacles become opportunities when you see them as hurdles and not walls.
Don’t you agree ?
Mobility and core exercises in the sun are my favorite.
How often do you change up your training routine?
Sometimes we just have to change perspectives. Life looks different upside down
. MARSHA | TRACK RUN HURDLES (@marsha_du_) • Instagram photos and videos
Don’t you agree ?
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Adding a variation of exercises to your training will help you to improve faster. If you train for enjoyment or for performance. To get the most out of your training try to introduce new exercises and change the training program around. Your body will adapt faster to the new stimulus, and you’ll see and feel results much faster
Becoming agile and talented, that’s our hero MARSHAHA…. I bow before you. Perfect athlete, Perfect physique.
Perfect nutrition. God bless you with health, wealth and happiness. You are a brave heart. Good job Nice athletes.
jamestrizz
Started running again and I’m having some real issues with shin splints.
I’m wondering if you have ever had anything like that and what kind of exercises or stretches, I can do to remedy it.
marsha_du_ @jamestrizz not luckily, I never had shin splints. I’ll try to find the problem with a physio or osteo and try to fix it with massage/acupuncture.
Also make sure you have a good fitting pair of shoes
marsha_du_ Advertisement @bodyattacksportsnutrition
Use my code: BA-MARSHA15 to get 15% off & free shipping!
Link to the website is also in my story.
My code is until the 28th. February is valid !!Why should you take supplements, anyway?
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CLEAR ISO WHEY: To cover the protein need in the body & provide the muscles with the building blocks L-carnitine is important for energy production & helps with transport and detoxification. L-carnitine also serves as a transport vehicle for free fatty acids from the cytoplasm into the mitochondria, and increases oxygen uptake capacity, helping to prevent muscle damage caused by free radicals released during exercise. Creatine can lead to faster muscle growth and an increase in maximum strength, which is of great importance for sprinters. EAA: are 9 essential amino acids & are not manufactured by the body itself. They serve as protein building blocks and take on vital functions in the body, among other things, they are indispensable for protein metabolism. Snacks like protein bars are a great option to gain enough calories and always have enough energy.spartacus__thracian YOU need more knee lift, hip flexors need to be stronger to drive those knees higher, the higher the knee lifts are the more distance she will cover in less time, thus running a faster time for that specific distance you are running.
marsha_du_ @spartacus__thracian thanks 
very much. still much work to do. But I used to lift my knee higher. I changed my technique because I used too much of my hip flexor and now I am pushing which I didn’t do before. I do agree with you and think my knee can go a little higher but if you actually compare with other fast 400m runners they run similar to my technique.spartacus__thracian
@marsha_du_ I under as I know technique changes over the years as runners keep getting faster. Keep up the hard work and never stop pushing forward like you have always done, I’m rooting for you!
marsha_du_ @spartacus__thracian oh thank you so much
I’ll try my best
Trying to be faster than myself
Instagram video . Life in like, always just compare to yourself and not to others.
Where your focus goes so does your energy
️marsha_du_ – Bing video