Jeremy Singh
@singhcredible
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60,297
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Lazy Dad bod to Jacked Runner. 8-time ultramarathoner and 10,000+ miles. Helping you run more and build muscle.
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Joined November 2020
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I failed as a runner for decades.
But in the last 8 years I’ve run 9,000+ miles and 7 ultramarathons by making a few simple changes (that you can do too).
Here are 10 tips to bulletproof your running:
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The biggest lie they tell you:
You have to suffer through your aching knees.
Here are 10 elite exercises to kill your knee pain (for good):
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3K
26K
The hardest man alive:
David Goggins.
I've listened to 1000+ hours of his interviews and read his book 4 times.
Here are 12 lessons you can use to become the ultimate badass.
328
5K
23K
10 simple exercise routines that’ll 10x your fitness performance (no gym required):
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16K
The most important part of your running routine:
Stretching.
And it won't take you more than a few minutes.
Here’s a dead simple 9-step routine that'll make you feel great and recover faster:
131
2K
10K
The biggest lie they tell you:
Cardio kills muscle growth.
Here’s the truth (and how you can become a jacked runner):
116
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10K
Most people don't stretch their upper body.
But tightness in one area causes problems in other parts of the body.
Here’s a dead simple 8-part routine that will have your arms and torso feeling spectacular.
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2K
10K
The smartest scientist in the game:
Andrew Huberman.
I’ve listened to 100+ hours of his podcast and interviews.
Here are 10 lessons you can use to level up your life:
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9K
The forgotten part of your running routine:
Strength training.
Here are 10 exercises that will 10x your running (without any equipment needed):
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One of the worst injuries you need to avoid:
Plantar fasciitis.
I’ve spent 100s of hours reading the research so you don’t have to.
Here’s how you can protect your feet from pain (for good):
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7K
Love him or hate him…
Andrew Huberman’s optimized day is a game changer.
Here are 11 tactics to help you crush your day:
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7K
The smartest scientist in the game:
Andrew Huberman.
I’ve listened to 100+ hours of his podcast and interviews.
Here are 10 lessons you can use to level up your life:
142
1K
7K
The biggest lie they tell you:
You have to suffer through your aching knees.
Here are 13 elite exercises to kill your knee pain (for good):
122
1K
6K
The most neglected body part in the fitness world:
Ankles.
Here’re 8 exercises guaranteed to bulletproof your ankles (get rid of pain for good):
101
834
6K
The most forgotten part of your fitness routine:
The feet.
They’re the missing link to high performance (and injury prevention)
Here are 10 simple exercises to strengthen your feet:
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560
6K
The biggest lie they tell you:
Running will destroy your knees.
Here’s the truth (and how you can run in your 70s, 80s, and beyond):
115
2K
6K
One of the worst injuries you need to avoid:
Plantar fasciitis.
I’ve spent 100s of hours reading the research so you don’t have to.
Here’s how you can protect your feet from pain (for good):
208
1K
6K
I've run 7500+ miles.
The one thing that made the biggest difference in preventing injuries:
5 minutes warming up.
Here are 10 simple movements so you don't get hurt:
103
990
5K
Your body takes a beating from running.
Solution: the foam roller.
Here’s a 5-minute (6-movement) routine that will have you feeling great and ready to go again tomorrow:
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850
5K
The forgotten part of your running routine:
Strength training.
Here’re 10 exercises that will 10x your running (without any equipment needed):
81
800
5K
The most underrated exercise of all time:
The plank.
But most people think there’s only one way to do it.
Here are 12 plank variations that will absolutely crush your core:
74
712
4K
The smartest scientist in the game:
Andrew Huberman.
I’ve listened to 100+ hours of his podcast and interviews.
Here are 11 lessons you can use to level up your life:
63
536
4K
The most underrated exercise of all time:
The bridge.
But most people think there’s only one way to do it.
Here are 10 bridge variations that will grow your glutes and crush your core:
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349
4K
9 months ago I injured my leg on mile 24 of a 60-mile ultramarathon.
I finished the race but couldn’t run for 3 months afterwards.
Now I’m back to 40+ miles/week as I train for a 100-mile ultra.
Here are 7 crucial exercises to help you overcome running injuries:
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667
4K
The hardest man alive:
David Goggins.
I've listened to 1000+ hours of his interviews and read his book 4 times.
Here are 12 lessons you can use to become the ultimate badass:
117
761
4K
Strength training is the most powerful tool to kill your running injuries.
Unfortunately, most runners don’t think they have enough time to do it.
Here are 10 simple bodyweight exercises you can do in 30 minutes per week (no gym or equipment required):
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3K
I’ve run 7 ultra-marathons.
The secret to persistence is to destroy the quitter’s mind.
Here are 8 ideas from Naval Ravikant on building mental toughness and resilience:
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440
3K
The most underrated piece of exercise equipment of all time:
The stretchy band.
Here are 10 band-based exercises you can use to get jacked:
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The one piece of gym equipment every runner should own:
The kettlebell.
Here are 10 kettlebell exercises to take your running to the next level:
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The biggest mistake in exercise:
Ignoring your abs.
Here are 12 simple exercises that’ll help you build a rock-solid core:
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525
3K
Shin splints suck.
For 20 years they ruined my running.
But in the last 6 years, I've run 7,500 miles with no pain.
Here's how you destroy shin splits (for good):
85
591
3K
The biggest lie they tell you:
Running destroys your knees.
Here are 13 simple exercises to bulletproof your knees (and stay running for life):
81
371
2K
A new book so good I just read it twice in 3 weeks:
Never Finished by David Goggins.
Here are 8 powerful lessons you can use to become the ultimate badass:
73
273
2K
The greatest exercise of all time:
The push-up
But most people don’t know how many ways they can use it to get jacked.
Here are 9 variations to build a big upper body:
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323
2K
Shin splints suck.
For 20 years they ruined my running.
But in the last 8 years, I've run 9,000+ miles with no pain.
Here's how you destroy shin splits (for good):
44
221
2K
10 common running mistakes I made in my 20s that I’m avoiding in my 40s:
43
204
2K
The biggest lie they tell you:
Cardio kills muscle growth.
Here’s the truth (and how you can become a jacked runner):
57
327
2K
I've run 7500+ miles.
The one thing that made the biggest difference in preventing injuries:
5 minutes warming up.
Here are 13 simple movements you can do in 5 minutes (so you don't get hurt):
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301
2K
The 3 most ignored parts of your fitness routine:
1. Balance
2. Mobility
3. Strength
Here are 10 exercises to help you build your body:
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10 simple exercise routines that’ll 10x your fitness performance (no gym required):
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The most neglected body part of your running routine:
The hips.
Here’re 10 exercises to make sure you’ll go the distance (running or otherwise 😉):
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I’ve run 8,000 miles and 6 ultra-marathons in the last 7 years.
If you want to run far, you need to have plan.
I’ve built the ultimate beginner marathon guide.
Today, it’s yours for free.
• Like
• Comment "run"
• And Retweet
And I’ll DM you the link.
(Must be following)
770
689
1K
I've run 9,000+ miles.
The one thing that made the biggest difference in preventing injuries:
5 minutes warming up.
Here are 9 simple movements so you don't get hurt:
26
156
1K
At 42 years old I just ran the fastest 5K of my life.
It’s never too late.
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1K
Take inventory of your excuses.
Write down your:
• bullshit
• bad hand
• heartache
• trauma
"I know it's hard, but this act [of writing] will empower you."
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🔷 Warm-Up Routine
• Perform before running/exercise
• 1 set of 30 seconds for each exercise
• Continue to warm up with walking / slow jogging
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I’ve spent 1500+ hours and $1000+ on exercise recovery products.
90% are a waste of your time and money.
Here are 8 tools (each under $60) you can use to recover faster:
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187
1K
The forgotten part of your running routine:
Strength training.
Here are 10 exercises (with variations) that will help you become a Jacked Runner:
18
67
1K
The most underrated exercise of all time:
The plank.
But most people think there’s only one way to do it.
Here are 10 plank variations that will absolutely crush your core:
22
142
1K
The hardest man alive:
David Goggins.
I just re-read both of his books, Can’t Hurt Me and Never Finished.
Here’re 20 lessons you can use to become the ultimate badass:
51
206
1K
The most forgotten part of your fitness routine:
The feet.
They’re the missing link to high performance (and injury prevention)
Here’re 10 simple exercises to strengthen your feet:
42
224
1K
The hardest man alive:
David Goggins.
I've listened to 1000+ hours of his interviews and read his books half a dozen times.
Here are 20 lessons you can use to become the ultimate badass:
38
176
1K
Look in the accountability mirror.
Write down your:
• insecurities
• dreams
• goals
Use Post-Its and stick them to a mirror.
Here's mine:
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Powerful hips propel your body forward.
Here are 10 exercises (you can do at home) to make sure you’ll go the distance:
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Step outside your comfort zone.
Consistent discomfort will callous your mind.
Write down:
• things you don't like to do
• things that make you uncomfortable
"Now go do one of them."
Start with something small.
Small things done consistently will make you stronger.
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12 exercises to bulletproof your body that can be done anywhere, anytime (no gym or equipment needed):
🧵
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The best way to refuel after your workout:
The smoothie.
Here’s my kick-ass recipe that you can prepare in under 5 minutes (guaranteed it’s delicious):
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I’ve run 5 ultra-marathons.
The secret to persistence is to destroy the quitter’s mind.
Here are 8 ideas from Naval Ravikant on building mental toughness and resilience:
37
205
995
I’ve spent 647 hours listening to audiobooks while running in the last 2 years.
Here are the 12 best audiobooks to listen to on your run (or anytime):
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Running will add years to your life.
But it's hard to know where to start.
So I built the ultimate Running 101 guide.
It explains 7 core principles and 6 workout types.
Today, it’s yours for free.
• Like
• Retweet
• Comment "run"
And I’ll DM you.
(Must be following)
448
396
913
Running will prolong your life. But it's hard.
I’ve run 6500+ miles in the last 5 years and completed multiple ultramarathons, all after age 35.
10 changes I made (that you can do too) to establish the running habit:
1. Slow down: 80% zone 2
2. Shoes: pro rec w/ gait analysis
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83
909
10 common running mistakes I made in my 20s that I’m avoiding in my 40s:
(read this to run farther and faster without getting injured):
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863
Running will add years to your life.
Since turning 35, I’ve run 8,000 miles and 6 ultramarathons.
Here are 15 simple changes I made to build my running habit (that you can do too):
1. Most people try to speed up. The secret is to slow down.
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Before we get to the lessons,
Goggins resume:
• Navy SEAL
• 3 Hell weeks
• 20-year military veteran
• 4030 pull-ups in 24 hours (former WR)
• 60+ ultramarathons (multiple wins)
• 100 million+ YouTube views
• Millions of books sold
That’s badass.
Onto the key insights:
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35
829
I’ve run 8,000 miles and 6 ultra-marathons in the last 7 years.
If you want to run far, you need to have a plan.
So, I’ve built the ultimate beginner half marathon guide.
Today, it’s yours for free.
• Like
• Retweet
• Comment "run"
And I’ll DM you.
(Must be following)
525
409
756
The most underrated exercise of all time:
The bridge.
But most people think there’s only one way to do it.
Here are 11 bridge variations that will grow your glutes and crush your core:
37
92
800
10 sentences from David Goggins that'll 10x your life:
39
124
788
One of the best ways to prevent sports injuries:
Building your balance.
Here are 8 simple exercises guaranteed to make you a ninja on your feet:
41
123
791
I’ve spent 1500+ hours and $1000+ on exercise products.
90% are a waste of your time and money.
Here are 10 tools (under $60) you can use to train harder and recover faster:
43
92
749
I’ve spent 1826 hours testing running technology.
90 percent are a waste of your time and money.
Here are the 7 tools I recommend:
42
116
741
I failed as a runner for decades.
But in the last 7 years I’ve run 8,500+ miles and 6 ultramarathons by making a few simple changes (that you can do too).
Here are 10 tips to bulletproof your running:
45
82
731
First, let’s acknowledge the 3 pillars of health:
• Sleep
• Nutrition
• Exercise
In that order.
For any exercise program to be successful, make sure you sleep and eat well.
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🔷 Hydrate
You tend to get dehydrated at night.
• Drink 16+ ounces of water in the morning
• Add a little sea salt/electrolytes
And delay caffeine consumption for 90-120 minutes after waking to avoid an afternoon crash.
"Hydration is essential for mental performance."
3
37
679
The best ultra-runner alive:
Courtney Dauwalter.
Her secret for incredible persistence?
The 'Pain Cave'
Here's how you can use it to build an unbeatable mindset:
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Take their soul.
Identify your opponent (real or imagined).
Choose excellence to prove them wrong.
Use their negativity as fuel to do better, to work harder.
Taking their soul in the moment of extreme pain is a tactic to find energy, not anything malicious.
4
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The biggest lie they tell you:
Running will destroy your knees.
Here’s the truth (and how you can run in your 70s, 80s, and beyond):
32
67
647
What did he do the next day?
• He got back in the water
• Swam with the sharks
Why?
Because he knows how the brain works.
He put himself right back in the same environment to purge the trauma, allowing him to heal.
That’s badass.
Onto the lessons:
5
26
640
8 years ago I started running to lose weight and build my body.
But I continue to run to master my mind.
Because in the age of cheap dopamine, mental toughness is how you build a better life.
Here are 13 Things Mentally Strong People DON’T Do:
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Running strengthens the knees if you:
• warm-up
• go slow 80% of the time
• gradually increase distance
• stretch and massage muscles
• strength train to address weaknesses
• prioritize recovery
That's the playbook.
Let's dive into the science:
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🔷 Running Essentials
• Target 1-3 sessions per week
• 1-3 sets of 5-30 reps (seconds)
• Substitute variations to keep it interesting
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2 weeks ago, I ran 4 miles every 4 hours for 48 hours.
The Goggins 4x4x48 is one of the toughest challenges I’ve done.
Here’re 10 lessons I learned (on persistence and pushing past your limitations):
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54
555
The biggest lie they tell you:
Cardio kills muscle growth.
Here’s the truth (and how you can become a jacked runner):
22
43
555
Most people stop running in cold weather.
But here’s the truth:
“There’s no such thing as bad weather, just soft people.” - Bill Bowerman, Olympic coach & Co-founder of Nike
Here are 12 pieces of gear you need to run in ANY condition:
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51
551
Shin splints suck.
For decades they ruined my running.
But in the last 7 years, I’ve run 8K miles & 6 ultramarathons.
So I built the ultimate Shin Splint Rehab Program.
Today, it's yours for free.
• Like
• Retweet
• Comment “shins”
I’ll DM you.
(Must be following)
263
243
505
7 years ago, I was eating and drinking my way to an early death.
Today, I’m a dedicated Dad and 5-time ultramarathoner.
It’s never too late to become a person you’re proud of.
And these 10 must-follow accounts will inspire you to get better every day:
30
48
505
I've run almost 10,000 miles in the last 8 years.
The one thing that made the biggest difference in preventing injuries:
5 minutes warming up.
Here are 10 simple movements so you don't get hurt:
24
46
513
🔷 "All the benefits in life come from compound interest - relationship, money, habits - anything of importance.”
1 run won’t make you fit
1 rep won’t make you big
1 investment won’t make you rich
But 1000 iterations will.
Consistency & compounding will change your life.
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495
Remove the governor.
When you have given your maximum effort, when your mind screams to quit.
Do just a little bit more.
Reset the baseline higher.
And then increase it again.
Soon, what you had thought impossible will be the norm.
"Take command of your inner dialogue."
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Visualize your goals.
Imagine the things you can change.
Chose any obstacle or goal and visualize conquering it.
Think of the challenges that may come up along the way -- and how you will attack them.
Be prepared.
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"Running is boring."
FALSE
Running is:
• hard
• easy
• painful
• awesome
• exhausting
• exhilarating
• the worst
• the best
Anything but boring.
Here are 7 ways to make your runs more fun:
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Schedule it.
3-week challenge:
Week 1: Take notes.
• when do you work?
• when do you exercise?
• when do you doomscroll?
Be detailed.
Week 2: Build the optimal schedule.
• 30+ min. blocks
• focus on 1 thing at a time
• avoid excess open-ended time
Week 3+: Execute
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What did he do the next day?
He got back in the water.
Swam with the sharks.
Why?
Because he knows how the brain works.
He put himself right back in the same environment to purge the trauma, allowing him to heal.
That’s badass.
Onto the lessons:
3
20
454
🔷 Bulletproof Your Knees 1
• Pick 5+ exercises
• Target 1-3 sessions per week
• 1-3 sets of 5-30 reps (seconds)
•• Skip exercises that hurt more than 3/10
5
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458
I asked Chat GPT:
“What are the 10 most common reasons why people hate running?”
The answers are precisely what holds you back.
Here they are (and how to overcome them):
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456
Running is the best.
But building a regular running habit is hard.
Many runners end up injured.
So I created the Simple Weekly Training Checklist to help you run farther and avoid pain.
Today it's yours for free.
• Like
• Comment "checklist"
And I'll DM you.
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Dip into the cookie jar.
Write down your:
• achievements
• obstacles overcome
Big and small.
Each one is a cookie in your jar.
When the pain or desire to stop arrives, reach in and grab a cookie.
"Remember what a badass you are so you can use that energy to succeed."
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Cardio helps with:
• Sleep
• Mood
• Weight
• Falling risk
• Cholesterol
• Blood sugar
• Brain health
• Chronic pain
• Heart strength
• Blood pressure
• The Immune system
It's safe (for most), affordable, and easy to do anywhere.
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I've run 7,000 miles since turning 35.
Here are 13 lessons to help you run farther:
24
68
442
10 simple bodyweight based exercises to kill your knee pain (for good):
36
41
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