Endurance Unleashed, LLC

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We Help Endurance Athletes & Active Adults Of Long Island Fulfill a Life of Health & Enjoyment While Achieving Fitness & Wellness Goals...WITHOUT Extra Trips To The Doctor

Start your week by setting your body up for success. One of the simplest ways to improve your movement, reduce stiffness...
12/08/2025

Start your week by setting your body up for success. One of the simplest ways to improve your movement, reduce stiffness, and support your running or training is to add a few minutes of mobility before you begin your day.

Hip openers, gentle rotations, and light core activation can help your back and hips move more freely, making every stride or workout feel smoother. Small routines like this build long-term strength and consistency. If you’ve been feeling tight or off-track lately, this is a great place to start.

👉 Book your Free Discovery Visit by calling us at 919-516-9050 or visit https://www.endurance-unleashed.com/free-discovery-visit/ to get started towards better movement for the upcoming new year!

12/08/2025

💥 Want stronger knees heading into January training? Start with your glutes.

Hip abduction is one of the BEST exercises to build the lateral hip strength runners need—but only if you're set up correctly. Most athletes accidentally recruit their hip flexors instead of the outer glutes… which means less stability and more risk of knee pain when training ramps up.

Here’s the setup you need for true glute activation:
✅ Top hip rolled slightly forward
✅ Leg positioned so the foot is just behind the hip
✅ Toes gently turned down
✅ Heel angled toward the ceiling for max glute isolation

Dial this in and you’ll feel it instantly where you should—in your glutes, not your TFL or hip flexors. Better glute activation = better knee control = better running.

Have questions about glute strength or preventing knee pain as you start building for January? Drop them below!

Comment “GLUTES” if you want a part 2 on progressions—and make sure to like & follow for more knee-saving tips for endurance athletes.

12/08/2025

🏃♂️💥 Building toward your 2026 race season? Now is the time to assess your knee health—before the miles stack up.

Most knee issues in runners and triathletes don’t start at the knee…
They start at the hips and the feet.
Weakness, poor control, instability, and compensation patterns all add up—and eventually your knees pay the price.

So if you're feeling:
⚠️ Knee “discomfort” that isn’t painful but feels off
⚠️ Instability on stairs or during jumps
⚠️ Slight wobble or lack of control during single-leg movements

…that’s a sign your body is asking for attention now, during off-season or early build—not mid-season when it becomes a bigger problem.

Addressing hip + foot strength early makes your knees bulletproof and sets you up for your strongest competitive year yet.

Drop your questions or symptoms below—let’s get you checked before January training ramps up.

Comment “KNEE PAIN” if you want help assessing your knee health or want access to our online knee pain program. And don’t forget to like & follow for more early-season prep tips.

If you’ve been dealing with nagging tightness, recurring stiffness, or training that doesn’t feel as smooth as it should...
12/05/2025

If you’ve been dealing with nagging tightness, recurring stiffness, or training that doesn’t feel as smooth as it should, a Free Discovery Visit is the perfect place to start. This session gives you a chance to talk through your goals, understand what your body needs, and get clear guidance on your next steps—without pressure or guesswork. Whether you're aiming to run stronger, lift confidently, or simply move better day to day, we’re here to help you move forward with purpose.

👉 Book your Free Discovery Visit by calling us at 919-516-9050 or visit https://www.endurance-unleashed.com/free-discovery-visit/ to get started towards better movement for the upcoming new year!

12/05/2025

When the off-season hits, you’ve got three paths to domination next season:
🔥 Mobility – move better, feel better, train better
💪 Strength – build the horsepower you’ll rely on when intensity ramps back up
😴 Recovery – recharge your system so you ACTUALLY absorb the work

No matter which corner you choose, this is where next season’s results are built.

Drop your fighter in the comments and tell me what you’re focusing on this winter.
And if you want more off-season power moves — make sure you hit that follow button.

Let’s see where our Endurance Unleashed crew stands. Drop your fighter and support someone else’s choice too!

OR

Want help choosing the RIGHT fighter for your goals? Comment “PLAN” and I’ll send you a free off-season game plan.

12/05/2025

our off-season training may dial back a bit — but your nutrition strategy shouldn’t disappear with it. 🍎💪

How you fuel right now has a major impact on…
• body composition
• recovery
• lean mass maintenance
• performance when the season ramps back up

A few key principles for endurance athletes:

🥦 Calorie intake adjusts with activity levels
If you’re training less, you likely need fewer calories to avoid adding non-lean mass.

🍚 Macros stay consistent
Aim for:
• 50–60% carbs → fruits, veggies, whole-food carbs
• Adequate protein → ~1g per lb (or per kg if that’s your standard) of desired lean body mass
• ~20% fats → quality fat sources to support hormone function & recovery

🧠 Know when to get help
I can guide you on basic fueling strategies, but deeper medical or individualized nutrition plans should always go through a licensed sports nutritionist or dietitian.

👇 If you're unsure how to adjust your nutrition this winter, drop a question in the comments — happy to help point you in the right direction.

👉 Comment your biggest nutrition struggle in the off-season
👉 Share this with a training partner who’s trying to eat smarter
👉 Like & follow for more endurance-focused performance tips

12/04/2025

Lunges are one of the most valuable strength exercises for endurance athletes — but only if you’re doing them correctly. 🏃♂️🔥

A well-performed lunge improves:
✅ Strength & stability
✅ Hip/knee control
✅ Running mechanics
✅ Overall efficiency in your stride

Here’s what I coach every athlete on:
• Hip-width stance — too narrow and you're fighting balance instead of building strength
• Core engaged — stability starts here
• Step length — enough space so the back knee drops straight down
• 90/90 position — hip, knee, and torso all aligned
• Where you lean = what you work
→ More upright = more quad
→ Slight forward lean = more glute
• Front-plane control — foot stable, knee aligned, hip rotators engaged

If your knee caves in…
If your balance feels shaky…
If you’re unsure what you should be feeling…
That’s a sign we need to build up the foundations first.

👇 Drop your lunge questions in the comments. I’m here to help you build strength that carries over to every mile.

👉 Comment your biggest struggle with lunges
👉 Share this with a teammate who needs better form
👉 Like & follow for more endurance-strength training

12/04/2025

Your off-season is the perfect time to double down on the things that actually keep you healthy, mobile, and performing at your best — and mobility work is at the top of that list. 🧘♂️🏃♀️

Even when your training load lightens up, staying consistent with mobility helps you:
✅ Maintain the progress you’ve already made
✅ Avoid sliding backward when workouts get inconsistent
✅ Fix tight spots before they become problems
✅ Give yourself a head start going into next season

A little work now goes a long way when race season ramp-ups begin again.

Drop it below ⬇️
💬 What’s your go-to mobility or flexibility exercise?
💬 Are you sticking with mobility training this off-season?

Let’s build a healthier, stronger, more resilient version of you heading into the new year. 💪

👉 Comment your favorite mobility exercises
👉 Share this with a teammate who needs the reminder
👉 Follow for more training, mobility, and injury-prevention tips

As We Near the End of 2025…As we get closer to the end of 2025, it’s a great time to pause and check in with how your bo...
12/03/2025

As We Near the End of 2025…
As we get closer to the end of 2025, it’s a great time to pause and check in with how your body is moving, how your training has felt, and what you want to achieve in 2026. Strong performance starts with a strong foundation—and small improvements now can create major momentum for the new year. Whether you’re looking to build consistency, refine your form, or stay injury-resilient, we’re here to support your goals with clarity and direction. Let’s make 2026 your strongest year yet.

👉 Book your Free Discovery Visit by calling us at 919-516-9050 or visit https://www.endurance-unleashed.com/free-discovery-visit/ to get started towards better movement for the upcoming new year!

12/03/2025

Step exercises are one of the most underrated strength tools for endurance athletes. 🪜🏃♀️
They’re functional, accessible, and incredibly effective for building quad strength, glute power, balance, and overall stability — if you do them correctly.

Here are the biggest issues I see when athletes use a step:
❌ Knees collapsing inward
❌ Hip shifting or dropping
❌ Foot wobbling or losing control
❌ Rushing through reps without true stability

If you notice any of these during a basic step-up, it’s a sign we need to regress the movement, build foundational control on the ground, and then work back up.

And when you move to eccentric (step-down) variations?
That’s where real stability is made — slow, controlled reps that prep you for running, jumping, and higher-impact work.

Strong steps = strong strides.
Control now = performance later.

👇 Drop in the comments:
• Do you incorporate step work into your training?
• Need help with hip, knee, or back issues? Let me know — I’m here to help.

👉 Comment your step-training questions
👉 Share this with someone who needs better control work
👉 Like & follow for more performance and injury-prevention coaching

12/03/2025

Ready for a squat mobility challenge that’s going to test your hips, shoulders, and full-body control? 🔥

Here’s how it works:
1️⃣ Place a dumbbell behind you on the floor.
2️⃣ Put one hand behind your back, and clasp that arm with your opposite hand.
3️⃣ Squat down as clean and controlled as possible.
4️⃣ Without letting go, reach behind you and pick up the weight.
5️⃣ Stand back up tall.

This hits your hip mobility, thoracic rotation, shoulder extension, stability, AND squat mechanics all at once. 👊

Give it a try and tell me in the comments:
💬 Were you able to get the weight?
💬 What part felt the most challenging?

And if you want to make it fun — challenge a friend and see who has the best mobility!

👉 Drop your result in the comments
👉 Tag a friend to challenge them
👉 Follow for more mobility and performance tips
👉 And don’t forget to check out the rest of our social media channels

12/03/2025

Strong glutes = stronger, healthier runners. 🍑💥

Glute bridges are an amazing place to start if you’re new to strength training — but only if you’re doing them without the common compensations that steal power away from your running.

Here are the big things to watch for:
❌ Hip drop
❌ Arching your low back
❌ Quads or hamstrings taking over
❌ Foot too far away → hamstring cramping
❌ Losing control during the lowering phase

Here’s what to do instead:
✅ Keep your hips level → anti-rotation control
✅ Bring your foot closer to your butt for true glute activation
✅ Add marching variations for single-leg stability
✅ Focus on the eccentric (lowering) phase — that’s where runners get stronger

Dial in your technique now and your running efficiency, power, and injury resistance will thank you later.

Got questions about glute strength or posterior chain training? Drop them in the comments!

Comment your biggest struggle with glute work below ⬇️ and don’t forget to like & follow for more running-specific strength tips from Endurance Unleashed.

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47 Stone Bridge Xing
Chapel Hill, NC
27517

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Tuesday 8am - 8pm
Wednesday 8am - 8pm
Thursday 8am - 8pm
Friday 8am - 8pm
Saturday 8am - 12pm

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