Dithering on the Edge of Europe

CBDB Runs – MICRO10: Eurovision 2026 (Part 3) – A short 10-min micro run (Ceccah, Alis, and Kelsie Borg)

Unwrapp3d — Sat, 16 May 2026 06:14:00 +0000

(Total Length: 35 minutes) In this run, we complete our series of running to Eurovision Songs. I had 25 minutes worth of contestant songs left to run, and this was perfect for a 10-minute micro run. Add to this a warm-up walk (1 song), pre-run dynamic stretches (1 song), a main 10-minute session (4songs), a cool-down walk (1 song) and a post-run stretch (4 songs), and we can say, we ran the whole lineup. Now just to vote for these Eurovision bangers!

As always, for ideas for post-run stretches, head to https://healthunlocked.com/strengthandflex/posts/151682614/a-post-run-stretch-routine .

(Songs by Atvara, Bzikebi, Lion Ceccah, Alis, Simon, Kelsie Borg, Alexandra Căpitănescu, LELEK, Sarah Engels, Vanilla Ninja and ALICJA)

CBDB Runs – JEFF: Eurovision 2026 Part 2: More Slow Miles, and bigger Big Beats (Noam Bettan, Antigoni, Akylas)

Unwrapp3d — Mon, 11 May 2026 07:24:00 +0000

(Total Length: 56 minutes) As we continue getting closer to the Eurovision Song Contest 2026, we’ll keep on diving into the songs that make the contest what it is; an international smorgasbord of sounding treats. So join me on exploring the cultural soundscapes of Europe as we jeff through our local trails! As you will hear, even the birds chipped in… or should it be chirped in?

The run includes warm-up walk (1 song), pre-run dynamic stretches (1 song), a main jeffing/running session (9 songs), cool-down walk (1 song) and a post-run stretch (3 songs). For ideas for post-run stretches, head to https://healthunlocked.com/strengthandflex/posts/151682614/a-post-run-stretch-routine .

(Songs by Leléka, DARA, JIVA, Lavina, Senhit, Akylas, Antigoni, Tamara Živković, Daniel Žižka, Bandidos do Cante, AIDAN, Noam Bettan, כאן - תאגיד השידור הישראלי, Lion Ceccah, Veronica Fusaro, Delta Goodrem and Atvara)

CBDB Runs – MICRO10: 10-min micro run to 165 BPM …. 165???? (Wham!, Die Feisten, Tim Curry)

Unwrapp3d — Sat, 09 May 2026 05:32:00 +0000

(Total Length: 35 minutes) Oh my!! Whew! We are running to an energetic 165 BPM for 10 minutes, and 165 BPM is superfast in my book! So challenge yourself, or … if it is a comfortable pace for you, enjoy this selection of songs that get you moving.

The run includes a warm-up walk (1 song), pre-run dynamic stretches (2 songs), a main running session (10 min of songs), a cool-down walk (1 song) and a post-run stretch (3 songs). For ideas for post-run stretches, head to https://healthunlocked.com/strengthandflex/posts/151682614/a-post-run-stretch-routine .

(Songs by Chamber Band, Tim Curry, Die Feisten, Wham!, Scott Mackay, Lucette, Heiner Pudelko, Christina Vierra and The Ryan Rehm Band, Micky, Cage The Elephant and Black Eyed Peas)

CBDB Runs – JEFF to Eurovision 2026: Slow Miles, Big Beats (Sal Da Vinci, FELICIA and Eva Marija)

Unwrapp3d — Sun, 03 May 2026 08:22:02 +0000

(Total Length: 41 minutes) As we gear up for the Eurovision Song Contest 2026, let’s dive into this year’s songs and see which beats make our feet itch. Join me on a whirlwind tour of Europe’s cultural soundscape while we jeff through our local scenic trails!

The run includes warm-up walk (1 song), pre-run dynamic stretches (1 song), a main jeffing/running session (6 songs), cool-down walk (1 song) and a post-run stretch (3 songs). For ideas for post-run stretches, head to https://healthunlocked.com/strengthandflex/posts/151682614/a-post-run-stretch-routine .

(Songs by Satoshi, LOOK MUM NO COMPUTER, Sal Da Vinci, Essyla, COSMÓ, Eva Marija, FELICIA, JONAS LOVV, Monroe, Søren Torpegaard Lund and Linda Lampenius & Pete Parkkonen )

CBDB Runs – MICRO10: 10-min micro run to 155 BPM (Black Eyed Peas, Cage The Elephant, Chicago)

Unwrapp3d — Wed, 29 Apr 2026 15:39:14 +0000

(Total Length: 31 minutes) A quick morning micro-run, with some seasonal, thrown in squishy mud noises from the soggy ground. The run includes a warm-up walk (1 song), pre-run dynamic stretches (1 song), a main running session (10 mins of songs), a cool-down walk (1 song) and a post-run stretch (1 song). For ideas for post-run stretches, head to https://healthunlocked.com/strengthandflex/posts/151682614/a-post-run-stretch-routine .

(Songs by Cage The Elephant, Cage The Elephant, Black Eyed Peas, Chicago, Nadine Shah and Toya)

CBDB Runs – JEFF: 140 to 150 BPM Jeffing Run on a Sunny Spring Day to some Classic Pop and Rock

Unwrapp3d — Sun, 12 Apr 2026 20:51:00 +0000

(Total Length: 65 minutes) We are back to jeffing in run-walk intervals. We walk while I chat, we run to the music. This gives us around a 3 min:30 sec ratio, but you do you. All songs are between 140 – 150 BPM. The jeffing run includes a warm-up walk (1 song), pre-run dynamic stretches (1 song, but no audio guidance this time), a main jeffing session (9 songs), a cool-down walk (1 song) and a post-run stretch (1 song).

For ideas for post-run stretches, head to https://healthunlocked.com/strengthandflex/posts/151682614/a-post-run-stretch-routine .

(Songs by The Beatles, The B-52's, Paul Simon, Michael Jackson, The Police, Blondie, The Offspring, Billy Idol, Blondie, MAGIC!, Tracy Bonham, The Pretenders and Bruno Mars)

CBDB Runs – JEFF: Gospel Steps: Easter Edition! We are running to Easter Gospel and Gospel R&B

Unwrapp3d — Wed, 01 Apr 2026 08:39:00 +0000

(Total Length: 69 minutes) The run includes a warmup walk (1 song), pre-run dynamic calf stretches (1 run), a log jeffing session (7 songs), a cooldown walk (1 song) and post-run stretches (1 song).

Just wishing everyone a wonderful Easter period, whether you are celebrating these festivities or not. All we need is a great beat, and we keep on going. Unless we are walking, of course, as this is a wonderful, relaxing Jeffing run with a few walking intervals sprinkled throughout, just like colourful Easter eggs on the lawn! Happy Easter Season, everyone.

Post-run stretches, as usual, can be found at https://healthunlocked.com/strengthandflex/posts/151682614/a-post-run-stretch-routine .

(Songs by Red Hammond, Israel Houghton, Kurt Carr, Myron Butler & Levi, Kirk Franklin, Kelontae Gavin, The Spirituals, PJ Greaves, Israel Houghton, Casey J, Tasha Cobbs Leonard, Jimi Cravity, The Winans, CeCe Winans, Todd Dulaney and Ricky Dillard )

CBDB Runs – MICRO5: 5-min micro run to 165 BPM! Fast light steps & Laurie Anderson’s Born Never Asked

Unwrapp3d — Sun, 29 Mar 2026 16:03:18 +0000

(Total Length: 39 minutes) The run includes a warm-up walk (2 song2), pre-run dynamic stretches (1 song), a main running session (5 min of songs), a cool-down walk (2 songs) and a post-run stretch (4 songs). And for this 5 min micro run, I have chosen to play one of my favourite artists, the one and only Laurie Anderson with her song, Born, Never Asked. Enjoy! For ideas for post-run stretches, head to https://healthunlocked.com/strengthandflex/posts/151682614/a-post-run-stretch-routine.

(Songs by ssss Laurie Anderson, The White Stripes, Avi Kaplan, The Boots, Nitin Sawhney, Nashville Cast with Lennon & Maisy, Chicago, Susan Sarandon and Barry Bostwick and Richard O'Brien, Die Feisten and Cage The Elephant)

CBDB Runs – MICRO5: 5-min micro run to 160 BPM (BØRNS, The Delta Riggs, The Monkees and more)

Unwrapp3d — Wed, 04 Mar 2026 01:45:00 +0000

(Total Length: 38 minutes) 160 BPM!! Boy, that is crazy!! Like maniac crazy! And that after my ankle incident not too long ago … yes, the very one I recorded like some cheerful documentarian of calamity, and I will play you an excerpt before we head off on our 5‑minute run. My legs definitely don’t feel like they’re “kissing the ground” on this one, more like hurtling forward with wild‑eyed “mayhem mode” energy. But very good practice to edge up to 160 BPM. Enjoy!

The run includes a warm-up walk (1 song), pre-run dynamic stretches (2 songs), a micro run of 5 minutes (one five-minute song), a cool-down walk (3 songs) and a post-run stretch (3 songs). For ideas for post-run stretches, head to https://healthunlocked.com/strengthandflex/posts/151682614/a-post-run-stretch-routine .

(Songs by BØRNS, Dune Moss, The Delta Riggs, Firewind, Rocky Horror, Chamber Band, Die Feisten, The Monkees, Robyn Ottolini and Royal Deluxe)

CBDB Runs – MICRO10: 10-min micro run to 140 BPM (Crosby, Stills, Nash & Young, Macy Gray, ELO)

Unwrapp3d — Tue, 24 Feb 2026 16:22:00 +0000

(Total Length: 38 minutes) I’ve been adding a few micro‑runs to my usual 2–3 outings. Short little jogs that let me (and hopefully you!) play with different BPMs without going full Forrest Gump. They’re great for focusing on one bit of running technique at a time, basically tiny tutoring sessions for your feet. I chat about all that in the post‑run ramble… uh, discussion.

The run includes a warm-up walk (1 song), pre-run dynamic stretches (1 song), a main running session (10 min of songs), a cool-down walk (2 songs) and a post-run stretch (1 song). For ideas for post-run stretches, head to https://healthunlocked.com/strengthandflex/posts/151682614/a-post-run-stretch-routine .

(Songs by Zomboy, Vastive, Crosby, Stills, Nash & Young, Lucifer Cast, Macy Gray, Bearded Legend, Pretenders and Electric Light Orchestra)