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Hi runners, 👋🏼

Katelyn here with newsletter #450!

Runners, we all know the fear of race day disasters—cramps, chafing, hydration mishaps—but what if you could prevent them before they happen?

As a follow-up to our latest podcast, we’re sharing expert tips to help you sidestep common race-day pitfalls and keep your training on track.

Plus, we have a must-read feature from running legend Amby Burfoot on why taking time off from training might not be as detrimental as you think.

✅ New science: Taking “time off” from training isn’t as bad as you thought: What really happens to your fitness when you step away from running?

💬 18 powerful running mantras to keep you motivated on your runs: Find the perfect mantra to power through tough workouts and races.

💧 Overhydration symptoms + helpful tips to prevent it in the first place: Yes, drinking too much water can be a problem. Learn how to strike the right balance.

🔥 How to prevent and treat chafing so you can run pain-free: Nothing ruins a run faster than painful chafing. Get solutions to stop it before it starts.

Happy running! 🏃🏻‍♀️💨

Katelyn Tocci
Managing Editor
Head Coach

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

🏃‍♂️ WATCH: Wahoo KICKR RUN Treadmill l Full Review

Senior editor Alex Cyr has run many miles this winter on the Wahoo KICKR RUN: a high-performance treadmill that can support paces as fast as four minutes per mile.

Here he takes it through a thorough review, and spends time breaking down what makes it unique, how its revolutionary Run Free mode works, and whether or not it's worth the buy.

WATCH HERE

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

✅ New Science: Taking “Time Off” From Training Isn’t As Bad As You Thought

Time off = better runner? 🏃‍♀️

A surprising new study suggests that taking 12 weeks off from training might not hurt your fitness as much as you think—it could even improve it! 🤯

After a structured re-training phase, one athlete’s VO2 max increased beyond baseline, hinting at potential long-term gains. Could strategic rest be the key to faster race times? 💡

LEARN MORE

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

💬 The 18 Best Running Mantras To Encourage You On Your Run

When your legs want to quit, your mind has to push through. 🧠

Running mantras are the secret weapon elite athletes swear by to break through mental barriers and finish strong. ⚡

Discover the best mantras to keep you motivated, focused, and crushing your next run! 🔥

GET THE MANTRAS

💧 Overhydration Symptoms + Helpful Tips To Prevent It In The First Place

🚨Is there too much of a good thing?

Staying hydrated is key, but overhydration can be just as dangerous as dehydration.

Learn the warning signs, risks, and how to find the right balance to keep your performance strong and your body in check! ⚖️

LEARN MORE

🔥 Chafing And Running: How To Prevent And Treat It So You Can Run Pain-Free

🔥 Say goodbye to chafing!

Don’t let skin irritation derail your runs.

Learn why chafing happens, how to prevent it, and the best ways to treat it so you can stay comfortable and pain-free every mile! 🏃‍♀️

LEARN MORE

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

🎙️ Podcast: Race Day Disasters—What Could Go Wrong & How To Fix It

Every runner’s worst nightmare!

Alex, Katelyn, and Michael break down the most common mishaps, from going out too fast 🏃‍♂️ to fueling fails 🍌 and unexpected weather curveballs 🌧️.

Learn how to fix problems on the fly and prevent them before they happen, so you can race smarter and stronger!💪