Summer is here for many, and that means shifting focus to speed, short races, and staying cool through heat and humidity.
Whether you're chasing a 5K PR, looking to finally master low heart rate training, or trying to avoid the dreaded sting of chafing, today's newsletter is packed with helpful tips and exciting updates from the running world.
Let’s dive into some fast reads and fresh inspiration. ⬇️
🏁 Crush your 5K PR: 10 game-changing race day tips: Dial in your strategy, mindset, and pacing for your fastest 5K yet.
❤️🔥 Get low heart rate training right: A practical guide to building endurance and efficiency the aerobic way.
🧴 How to prevent chafing and stay pain-free on the run: Beat the burn with these tried-and-true anti-chafing solutions.
👟 Colleen Quigley launches Meridia, a new athlete-led track team: The Olympian is rewriting the rules with a women’s team that prioritizes ownership, revenue-sharing, and brand independence.
🎬 Breaking4 docuseries follows Faith Kipyegon’s bold 4-minute mile attempt: Amazon and Nike team up for an intimate look at one of the sport’s greatest athletes.
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
💥 Chafing and running don’t have to go hand in hand.
If you’ve ever finished a workout with that dreaded post-run sting, you know how painful and persistent chafing can be. But good news—this common runner problem is totally preventable! 🏃♀️💨
Learn how to stop it in its tracks so you can train comfortably and confidently—mile after mile.🧴✨
What's the unspoken issue that many marathon runners will face this year? Jet lag. It's estimated that over 100,000 runners travel internationally each year to run a marathon, and the effects of travel can seriously hamper your performance. Circadian disruption means you risk not arriving at the start line well-rested, as well as hormonal and metabolic issues from being in a different time zone. I often do quick intercontinental trips between Europe and the US, either for races or business, and I always suffer from jet lag. Typical scenario: I wake at 3:00 am, can't get back to sleep, so I head to the hotel gym to kill time; then I feel drained throughout the day, and then exhaustion hits just as my colleagues - or a client - would be heading out for dinner. Far from ideal. When I travelled to Boston from Spain this year for the marathon, I did one thing differently: I took a Flykitt. I programmed my trip into their app and simply followed the notifications that guided me when to take supplements, meals, and naps to jump into my new time zone. At Boston, I hit the ground running - snapping straight into the local timezone. For the full marathon weekend, I was on my feet for 15+ hours per day, meeting clients, creating content, and hanging out - even hitting a couple of parties. On the way home, Flykitt snapped me straight back into my Spanish timezone. If you're planning an upcoming trip across time zones - whether it's for a race, business, or vacation - I'd recommend trying out Flykitt to reduce the effects of jet lag.
Ready to run stronger without pushing harder? 🏃♀️💓
Low heart rate training might feel slow and even a little frustrating at first, but it’s a game-changer for building endurance, efficiency, and long-term gains. 💪🔥
In this guide, I’ll break down exactly how it works and how to make it work for you.
, Running News : Training Tips : Training Plans : Shoes+Gear : YouTube : Podcast Hi runners, Jessy here with newsletter #530! 🎉 Happy Wednesday! Here's what I have for you today: 🌡️ We're hitting peak summer, which means one thing: running in humidity. Here's what you need to know to survive your training and races. 🌈 The runner's high is something we all chase, but what exactly is it, how do we achieve it, and why does it happen? 😓 We've all experienced the pain of blisters. Here's how to...
Running News : Training Tips : Training Plans : Shoes+Gear : YouTube : Podcast Hi runners, 👋🏼 Katelyn here with newsletter #529! If you’ve ever felt overwhelmed by all the data your watch spits out, you’re not alone. Today, we’re cutting through the noise with takeaways from the latest Run Long Run Healthy podcast—spotlighting which training metrics actually matter (like volume, sleep, and cadence) and that you can probably stop stressing over most of the rest. Here’s what we’re tracking...
, Running News : Training Tips : Training Plans : Shoes+Gear : YouTube : Podcast Hi runners, Jessy here with newsletter #528! 🎉 Happy Monday! Here's what I have for you today: 🌲 Two-time Barkley Marathons finisher, John Kelly, hits mile 1,100 on Day 19, still on pace to break the Appalachian Trail FKT. 🏃♂️ Want to take you running off the roads? Here's why you should try trail running! 💪 Running isn't all about legs, having a strong core is also important. Here are 12 great core exercises for...
