How Major League DJz Launched ‘Phat Boi Run’ & How You Can Join The Movement
Yo, South Africa! If you’ve been scrolling through your timeline lately, you’ve probably seen the iconic twins, Major League DJz, trading their decks for running shoes. That's right, the world-famous duo behind "Amapiano Forever" are on a new mission: getting healthy one step at a time, and they’re bringing their entire fanbase with them.
Inspired by their own fitness journeys, Bandile and Banele have launched the Phat Boi Run Club—a movement dedicated to inspiring all the "phat boiz" (and girls!) to hit the pavement, get active, and embrace a healthier lifestyle. It’s not about being skinny; it’s about being strong, healthy, and feeling good.
So, if you’re inspired by the Major League DJz and ready to make a change, this is your starter pack. Let’s get into the rhythm of running and eating right.
First, Find Your BPM: The Beginner Runner’s Schedule
You don’t have to run a marathon on day one. The key is consistency, just like building a perfect playlist. Start with this simple walk/run plan designed for absolute beginners. Aim to do this 3 times a week with a rest day in between.
Week 1-2: Walk 5 minutes to warm up. Then alternate 60 seconds of jogging with 90 seconds of walking. Repeat this 6-8 times. Cool down with a 5-minute walk.
Week 3-4: Walk 5 minutes to warm up. Alternate 90 seconds of jogging with 90 seconds of walking. Repeat 6-8 times. Cool down with a 5-minute walk.
Week 5-6: Walk 5 minutes to warm up. Alternate 2 minutes of jogging with 1 minute of walking. Repeat 6-7 times. Cool down with a 5-minute walk.
Download These Apps to assist you with your running
To keep your rhythm, use these apps like your personal DJ for running:
- Couch to 5K (C25K): The ultimate beginner app. It tells you exactly when to run and walk through your headphones.
- Nike Run Club: Great for motivation with guided runs and challenges.
- Strava: Perfect for tracking your progress and sharing it with the Phat Boi Run community. Connect with friends and hold each other accountable!
Fueling the Vibe: What to Eat (And What to Skip)
You can’t outrun a bad diet. Think of food as the fuel for your beat—you need the right kind to keep the energy high.
What you gotta eat:
-Lean Proteins: Chicken breast, fish, eggs, lean beef, beans, and lentils. These repair your muscles after a run.
-Complex Carbs: Oats, brown rice, sweet potatoes, whole-wheat bread. This is your main energy source!
-Healthy Fats: Avocado, nuts, olive oil. They keep you full and support your health.
-Fruits & Veggies: Load up on all colors for vitamins, minerals, and recovery.
-Foods to Skip (Turn The Volume Down):
-Sugary Drinks: Sodas, energy drinks, and too much fruit juice. These are empty calories that won’t help you.
-Processed Foods: Chips, sweets, pastries, and fast food. They might taste good but they don’t fuel your body for success.
-Excessive Alcohol: It dehydrates you and adds unnecessary calories.
The Do's and Don'ts: Keeping the Vibe Positive
DO:
Invest in good shoes. This is non-negotiable. Go to a specialist running store to find the right pair for you—it prevents injuries.
Stay hydrated. Drink water throughout the day, not just when you run.
Listen to Amapiano while you run! Create a powerful playlist that gets you moving.
Be consistent. Three 30-minute sessions a week are better than one two-hour run.
DON'T:
Don’t compare your journey to others. You’re running your own race.
Don’t skip your warm-up or cool-down. Your muscles will thank you.
Don’t eat a huge meal right before a run. Eat a small snack like a banana 30-60 minutes before.
Don’t get discouraged. Some days will feel hard. Just show up and move. Progress isn't linear.
The Major League DJz are proving that health is a vibe everyone can tap into. The Phat Boi Run Club isn’t about being the fastest; it’s about showing up for yourself and your community.
Ready to lace up? Share your first run on social media and tag #PhatBoiRun to join the movement! Let’s get it
