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

Hi runners, 👋🏼

Katelyn here with newsletter #503!

Happy Sunday!

Today’s newsletter is all about speed, stride, and smart fueling. We’re getting into why every runner should aim to get faster over the mile (yep, even the long-distance lovers), how to fuel like a pro before a big effort, and what your running gait might be saying about your performance.

Let’s get into it. 🏃‍♂️💥🥗

🏃🏻‍♀️ Do this after every run: Six stretches runners should perform after their next run.
🧬 Why every runner should chase a faster mile: Boost your pace, sharpen your fitness—and maybe even add years to your life.
🍌 What to eat before a race (without regrets): Smart, simple nutrition strategies that power performance without the stomach drama.
🦵 What your running gait says about your performance: Run smoother, avoid injury, and get faster by understanding how you move.
Nike launches Jakob Ingebrigtsen's essentials collection: Minimalist design meets maximum purpose in this high-performance gear drop.

Happy running! 🏃🏻‍♀️⭐

Katelyn Tocci
Managing Editor
Head Coach

🏃‍♂️ Do This After EVERY Run: Our Post-Run Stretching Routine

Tight after a run? 🦵

Ease into recovery with this quick post-run stretching routine led by Coach Katelyn. 🎥

Follow along to loosen up, reduce soreness, and get the most out of your training. 💪

GET THE STRETCHES

🧬 Unlock Your Speed: Why Every Runner Should Chase A Faster Mile

🏃‍♂️💨 This week, Brady took a deep dive into why running a faster mile is a goal every runner should strive for—even if your focus is the marathon (or beyond).

If you get faster over one mile, you’ll be faster over many. And you might just live a bit longer because of it.

In this coach-approved guide, we cover pacing tips, smart workouts, and the science-backed benefits of speed training. 🧬🔥

LEARN MORE

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

🍌 Fuel Up Right: What To Eat Before A Race (Without Regrets)

🥣🏃‍♀️ Don’t let your stomach sabotage your finish line goals.

In this guide, we break down what to eat before a race to keep your energy steady, your gut happy, and your PR within reach.

From smart carb picks to timing strategies, here’s how to fuel like a pro—and avoid the dreaded runner’s trots. 🍌⏱️

LEARN HOW

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

🦶What Your Running Gait Says About Your Performance

🦶Ever been told you overpronate or heel strike—but weren’t sure what that really meant?

This guide breaks down your running gait: what it is, why it matters, and how small tweaks can improve efficiency, reduce injury risk, and help you run stronger for longer. 🎥👟

LEARN MORE

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

👟 Nike Launches Jakob Ingebrigtsen Essentials Collection

🥇 Jakob Ingebrigtsen’s new Nike collection just dropped—and it’s all about performance over flash.

From carbon-plated racers to no-frills training gear, the “Essentials” line is pure focus in fabric form. Minimalist, fast, and totally Jakob. 👟🖤

CHECK IT OUT

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

🎧 How To Find Your True Training And Race Pace (Without Guessing)

We’ve all done it—trained for the pace we want to hit, not the one we’re actually ready for.

In this brutally honest (and oddly fun) episode, Katelyn, Alex, and Michael break down the most common pacing traps runners fall into, from chasing round numbers to copying faster friends. 🧠💥

Then they get real about the tools that actually work—like time trials, calculators, and previous races. It's packed with confessions, coaching insight, and takeaways you’ll want to write down. 🏃‍♂️📉🔥

WATCH NOW

Or listen and subscribe to the show wherever you get your podcasts: