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Kufukula
@kufukula.com
60 followers 230 following 110 posts
Seasoned master runner and USATF Level 2 certified running coach, helping athletes all over the world achieve their potential. Based in Luanda, Angola.
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Kufukula @kufukula.com · Nov 22
For those who are wondering. Kufukula means ‘Run Like the Wind’ in the local Angolan Kimbundu language.
kufukula.com
Doping rules have to change urgently. Caught = all results invalidated
mariofraioli.com mario fraioli @mariofraioli.com · 21d
The fact that Cheptngetich's WR will be allowed to stand is total bullshit. If you think she was clean in Chicago then I've got some oceanfront property in Kansas I'd like to sell you.
fastwomen.bsky.social Fast Women @fastwomen.bsky.social · 21d
Marathon world record holder Ruth Chepngetich has been banned for three years after testing positive for hydrochlorothiazide.

Because her positive test didn't come until five months after the fact, her world record of 2:09:56 will stand.
October 24, 2025 at 10:47 AM
Reposted by Kufukula
dumbrunner.bsky.social
September 27, 2025 at 3:38 PM
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Another Dumb Runner EXCLUSIVE:
September 24, 2025 at 3:38 PM
Reposted by Kufukula
dumbrunner.bsky.social
#TuesdayMotivation
September 23, 2025 at 2:43 PM
Reposted by Kufukula
dumbrunner.bsky.social
September 20, 2025 at 3:03 PM
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dumbrunner.bsky.social
From the Dumb Runner archives. 🐕📸
September 18, 2025 at 12:37 AM
Reposted by Kufukula
dumbrunner.bsky.social
#MondayMotivation
September 15, 2025 at 2:43 PM
Reposted by Kufukula
dumbrunner.bsky.social
From the Dumb Runner archives:
September 10, 2025 at 12:36 AM
Reposted by Kufukula
dumbrunner.bsky.social
August 14, 2025 at 2:19 PM
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Trying to think of something 🤣
August 9, 2025 at 3:08 PM
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KUFUKULA WORKOUT #76 – BROKEN TEMPO
PT: Ritmo controlado com pausas ativas
EN: Controlled tempo with short jog breaks
#Workout76 #ThresholdBlocks #CorredoresAngolanos
🏃‍♂️ KUFUKULA WORKOUT #76 – THURSDAY Theme: Hold, Break, Repeat Session Name: “Broken Tempo” ⸻ 🔹 Middle Distance Session: 3 × (5min tempo + 1min jog) + 3min continuous tempo • Controlled pace, no pushing • Recovery = easy jog, not full stop • Finish: 3 × 20s strides Purpose: Teaches mental rhythm and how to restart effort under light fatigue. It builds race-day resilience. ⸻ 🔸 Long Distance Session: 2 × (10min tempo + 2min jog) + 6min continuous tempo • Controlled tempo rhythm • Keep recoveries truly aerobic • Optional: 5min steady float to finish Purpose: Extended time at threshold broken into digestible chunks. Prepares for late-race pace control. ⸻ 📣 Today’s Reminder: Sometimes breaking rhythm makes you stronger at holding it. ✅ Hashtags for image post: #KufukulaWorkout #Workout76 #BrokenTempo #ThresholdDisrupted #MentalFocusRun #SouplesseControl #CorredoresAngolanos
August 7, 2025 at 7:50 AM
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KUFUKULA WORKOUT #75 – SKIP THE STRESS
PT: Corrida leve + exercícios de leveza
EN: Easy run + playful movement drills
#Workout75 #SmartRecovery #CorredoresAngolanos
🏃‍♂️ KUFUKULA WORKOUT #75 – WEDNESDAY Theme: Move Easy, Move Well Session Name: “Skip the Stress” ⸻ 🔹 Middle Distance Session: Jog + Drills & Flow • 30min light jog • 2 rounds: • 20s A-skips • 10s side shuffles (each side) • 10s bounds or skipping • 30s breathwalk (inhale 3s / exhale 6s) • Finish with 1min playful balance (on lines, curbs or barefoot) Purpose: Restore movement quality and coordination in a low-impact, low-stress way. ⸻ 🔸 Long Distance Session: Recovery Jog + Barefoot Flow • 40min easy jog • 3 × 30s barefoot strides • 5min barefoot flow: • Glute bridge → hip circles → toe sweep → deep squat hold • 3min rhythmic breathwork (box: 3-3-6-3) Purpose: Loosens joints, resets rhythm, and promotes calm body awareness for long-term gains. ⸻ 📣 Today’s Reminder: Recovery isn’t passive — it’s movement that smiles. ✅ Hashtags for image post: #KufukulaWorkout #Workout75 #SkipTheStress #FunRecoveryRun #SouplesseRecovery #CorredoresAngolanos #TrainSmartRecoverWell
August 6, 2025 at 9:30 AM
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KUFUKULA WORKOUT #74 – WAVE WORK
PT: Ritmo de limiar com ondas de intensidade
EN: Threshold waves to train control under pressure
#Workout74 #WaveTempo #CorredoresAngolanos
🏃‍♂️ KUFUKULA WORKOUT #74 – TUESDAY Theme: Hold, Float, Repeat Session Name: “Wave Work” ⸻ 🔹 Middle Distance Session: 4 × 6min Threshold Waves Each 6min block alternates: • 2min @ tempo (comfortably hard) • 1min @ 10k effort → Repeat x2 per rep • 2min jog recovery between • Finish: 3 × 20s strides Purpose: Teaches rhythm under pressure and smooth transitions — great for race feel and fatigue control. ⸻ 🔸 Long Distance Session: 3 × 10min Threshold Waves Each 10min block alternates: • 3min @ tempo • 2min @ HM effort → Repeat x2 • 3min jog between reps • Optional 6min steady finish Purpose: Builds race-day durability — managing effort through controlled surges and recovery flow. ⸻ 📣 Today’s Reminder: You don’t push through waves — you ride them. ✅ Hashtags for image post: #KufukulaWorkout #Workout74 #WaveWork #ThresholdWithControl #SouplesseFlow #RacePaceTraining #CorredoresAngolanos
August 5, 2025 at 8:36 AM
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Another Dumb Runner EXCLUSIVE!
August 4, 2025 at 4:20 PM
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KUFUKULA WORKOUT #73 – BUILD THE FLAME
PT: Corrida progressiva controlada
EN: Controlled progression run
#Workout73 #ProgressionPacing #CorredoresAngolanos
🏃‍♂️ KUFUKULA WORKOUT #73 – MONDAY Theme: Start Easy, Finish Sharp Session Name: “Build the Flame” ⸻ 🔹 Middle Distance Session: Progressive Run + Form Focus • 10min easy jog • 10min steady • 10min strong (approaching tempo) • 3 × 20s strides Purpose: Wake up the system gently and finish with rhythm. A great transition back into quality work. ⸻ 🔸 Long Distance Session: Progression Run – Controlled Burn • 15min easy • 15min steady • 10min moderate/tempo feel • 3 × 30s strides Purpose: Reinforces patience early, rhythm in the middle, and efficient form under light stress. ⸻ 📣 Today’s Reminder: Speed comes from control — not from rushing. ✅ Hashtags for image post: #KufukulaWorkout #Workout73 #BuildTheFlame #ProgressionRun #SouplesseControl #StartEasyFinishStrong #CorredoresAngolanos
August 4, 2025 at 8:50 AM
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KUFUKULA WORKOUT #72 – GROUNDED & FLOWING
PT: Corrida leve, mobilidade e respiração
EN: Light run, barefoot flow, and breath reset
#Workout72 #BarefootRecovery #CorredoresAngolanos
🏃‍♂️ KUFUKULA WORKOUT #72 – SUNDAY Theme: Breathe, Barefoot, Bounce Session Name: “Grounded & Flowing” ⸻ 🔹 Middle Distance Session: Recovery Jog + Light Ground Drills • 25–30min relaxed jog • 3 × 20s barefoot strides on grass (or soft terrain) • 5min ground-based mobility flow: • Frog squat → hip rock → spinal twist → glute bridge • 2min box breathing: 3s in / 3s hold / 6s out / 3s hold Purpose: Promote natural foot strength, calm breathing, and restore spring to the system. ⸻ 🔸 Long Distance Session: Easy Flow + Barefoot Reset • 35–40min relaxed jog • 3 × 30s barefoot strides • 5–7min bodyflow barefoot: • Lunge to twist, cat-cow, deep squat hold • 3min breathing reset lying down Purpose: Enhances joint mobility, neural relaxation, and fascia rehydration — essential after a big week. ⸻ 📣 Today’s Reminder: Recovery isn’t when you do nothing — it’s when your body rewires. ✅ Hashtags for image post: #KufukulaWorkout #Workout72 #GroundedAndFlowing #RecoveryWithRhythm #BarefootReset #SouplesseSunday #CorredoresAngolanos
August 3, 2025 at 9:08 AM
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KUFUKULA WORKOUT #69 – TEMPO CASCADE
PT: Blocos de limiar + ritmo de prova
EN: Threshold blocks + rhythm transitions
#Workout69 #ControlledEffort #CorredoresAngolanos
🏃‍♂️ KUFUKULA WORKOUT #69 – THURSDAY Theme: Hold the Line, Find the Flow Session Name: “Tempo Cascade” ⸻ 🔹 Middle Distance Session: Tempo + Rhythm Drops • 3 × 6min @ tempo pace • 90s jog recovery • 3 × 2min @ 5k rhythm • 2min jog between • 2 × 20s strides Purpose: Blend controlled aerobic power with form at faster turnover — build race durability. ⸻ 🔸 Long Distance Session: Tempo Cascade + Finisher • 2 × 10min @ tempo effort • 2min jog between • 2 × 3min @ 10k effort • 2min jog • 6min steady to finish Purpose: Builds fatigue resistance, teaches pacing shifts without breaking posture or breathing. ⸻ 📣 Today’s Reminder: Tempo is not a pace. It’s a posture you hold under pressure. ✅ Hashtags for image post: #KufukulaWorkout #Workout69 #TempoCascade #ControlledEffort #ThresholdAndFlow #SouplesseStyle #KlaasLokInspired #CorredoresAngolanos
July 31, 2025 at 7:20 AM
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#runchat
July 29, 2025 at 6:18 PM
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KUFUKULA WORKOUT #68 – RESET THE RHYTHM
PT: Corrida leve + respiração e mobilidade
EN: Light run + breath and mobility flow
#Workout68 #ActiveRecovery #CorredoresAngolanos
🏃‍♂️ KUFUKULA WORKOUT #68 – WEDNESDAY Theme: Recovery in Motion Session Name: “Reset the Rhythm” ⸻ 🔹 Middle Distance Session: Easy Run + Drills & Breath • 30–35min light run • 3 × 20s relaxed strides • Coordination flow: • 20s high knees → 20s butt kicks → 20s skips • 2min breathwork: 3s in → 6s out Purpose: Loosens hips and restores rhythm while keeping neuromuscular sharpness alive. ⸻ 🔸 Long Distance Session: Relaxed Jog + Breath & Mobility • 40min easy jog • 5min barefoot or mat-based mobility: • Glute bridges, hip rotations, standing twist • 3min guided breathing: • Inhale 3s → Hold 3s → Exhale 6s Purpose: Gently restores joint range, calms the nervous system, and supports aerobic recovery.
July 30, 2025 at 6:56 AM
kufukula.com
KUFUKULA WORKOUT #67 – PULSE & FLOW
PT: Alternância entre limiar e ritmo de prova
EN: Tempo and race rhythm alternations
#Workout67 #WaveControl #CorredoresAngolanos
July 29, 2025 at 7:48 AM
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KUFUKULA WORKOUT #66 – CRUISE INTO THE WEEK
PT: Corrida contínua (MF: 45min / F: 60min)
EN: Steady aerobic run to start the week
#Workout66 #SouplesseBuild #CorredoresAngolanos
July 28, 2025 at 9:59 AM
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KUFUKULA WORKOUT #65 – FEEL GOOD FLOW
PT: Corrida leve + jogos de movimento
EN: Light jog + playful recovery drills
#Workout65 #SmartRecovery #CorredoresAngolanos
July 27, 2025 at 8:19 AM
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KUFUKULA WORKOUT #64 – ROLL WITH IT
PT: Longo com toques de ritmo (fartlek leve)
EN: Long run with rhythm surges — controlled and smart
#Workout64 #RunAdapt #CorredoresAngolanos
July 26, 2025 at 8:09 AM
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KUFUKULA WORKOUT #63 – SHAKE & FLOW
PT: Corrida leve + circuito de mobilidade divertido
EN: Light run + fun mobility circuit
#Workout63 #TrainLoose #CorredoresAngolanos
July 25, 2025 at 9:22 AM
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A classic
bencollins.bsky.social Tim Onion @bencollins.bsky.social · Jul 24
when they close it all up, I do believe this will go down as the funniest video on the internet
July 24, 2025 at 10:17 PM