1. REMINDER – You Don’t Hate Running. You Hate Not Being the Best.Knees hurting? Ankles rolling? Shin splints? It’s not because you’re broken.It’s because you’re trying to move like a gazelle… instead of a horse.This week’s reminder is a reset:Stop performing. Start lasting.Barefoot. Grass. Cadence over chaos.You weren’t built to sprint. You were built to outlast.“Chase the body you want to run beside your kids with — 20 years from now.”2. RHYTHM – Breaking Down the Run (For Real This Time)Take your shoes off. Run a lap on grass.If it hurts? Good. That’s your form talking.Tips from the trail:Land under your body, not in front.Ask your shoe guy: “What’s the drop?”No high heels. No Hokas. Minimal is max.Cadence matters more than speed. (170+ is the sweet spot)HR monitor = cheat code.Run shirtless. Leave the music. Feel it."Run-walk like a pro. Show up. Out the DOOOR we go."Still stuck?Email us: crowfromwithin@gmail.comOr message the CROW bot (yes, it’s real).We’ll get you running — and feature your win.3. RITUAL – The 3-Day Running SplitBurnt out from daily miles? Try the rhythm that built my base for years:Mon: RunTue: LiftWed: RunThu: LiftFri: RunWeekend: PLAY (seriously, that counts)30 minutes. 60 minutes. Doesn’t matter.Just stay consistent.