​

​Running News : Training Tips : Training Plans : Shoes+Gear : YouTube : Podcast​

Hi runners, 👋🏼 Katelyn here with newsletter #499!

​
​If you’re planning to run a fall marathon (it will be here before you know it)—or just looking to sharpen your fitness this summer—you’re in the right place.

Today's roundup has everything from smart base-building to data-driven race insights and high-intensity workouts that’ll leave your legs stronger and your lungs tougher.

• 🧱 Base training for runners: Unlock endurance, speed, and long-term gains: Lay the groundwork for stronger, faster, injury-resistant running with a coach’s guide to the base phase that sets everything else in motion.
  ​
• ⏱️ Here are the average marathon finishing times in 2024: It looks like we're getting slower.
  ​
• 🏟️ 9 stadium stair routines that build power: Take your training to the stands with these dynamic bleacher workouts.
  ​
• 🔥 Does running burn fat? Unlock running’s weight-loss potential with science-backed strategies to support your health and fitness goals.

Happy running! 🏃🏻‍♀️⭐

Katelyn Tocci
Managing Editor
Head Coach

What’s A Good Marathon Time? Average Marathon Times By Age, Sex + Ability

What’s A Good Marathon Time? Average Marathon Times By Age, Sex + Ability

🧱 Base Training For Runners: Unlock Endurance, Speed, And Long-Term Gains​

🏗️ Base training might not be flashy, but as a coach, I can tell you it’s the real secret to becoming a stronger, faster, injury-resistant runner.

🧠💪 This “build phase” lays the aerobic foundation that supports everything else in your training.

Learn how (and when) to do it right, and why your future self will thank you. 🏃‍♀️🔥

⏱️ Here Are The Average Marathon Finishing Times In 2024: We’re Getting Slower​

🏃‍♂️📊 The average U.S. marathon time in 2024 was 4:25:33—but what does that really say about runners today?

A massive new dataset breaks down who’s running what, how age and sex shape performance, and why the finish line is more crowded (and nuanced) than ever. 🧠📉

🏟️ Bleacher Workouts: 9 Stadium Stair Routines That Build Power​

🔥 Looking for a workout that builds strength, torches calories, and boosts your running power?

Stadium stairs are your secret weapon.

💪 Bleacher workouts turn your local stands into a full-body, high-intensity training playground. 🏃‍♀️⬆️

🔥 Does Running Burn Fat? 8 Smart Tips To Lose Weight With Running​

🔥 Can running really help you burn fat? Absolutely—but there’s more to it than just logging miles.

🏃‍♀️💥 In this science-backed guide, we explore how running torches calories, boosts metabolism, and builds a fat-burning engine over time.

Plus, we’ll share tips to help you maximize your fat loss and keep your muscle gains. 🏁🔥

QUICK SPRINTS

• ​What's A Good 5K Time? Average 5K Times By Age, Sex + Fitness Level
  ​​
• ​What's The Average Human Sprint Speed? A Statistical Analysis
  ​​
• ​Self-Defense For Runners: How To Stay Safe On The Road​