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​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 today:

• 🔢 Is there really an ideal running cadence? What cadence means, how to measure it, and when it actually matters.
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• 📆 How many days a week should I run? Find your ideal training frequency for sustainable progress and recovery.
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• 😴 Are you sleeping enough to recover from your workouts? Discover how much rest you really need to rebuild stronger and faster.
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• 🦄 Getting into Boston just got harder: Dozens of popular marathons hit by 5- and 10-minute penalties starting next year​
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• 💔 Nina Kuscsik, the first official Boston Marathon women’s champion, dies at 86: The pioneer helped break barriers for women in long-distance running and reshaped marathon history​
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• 👖 Jeans guy Truett Hanes is back, winning a half in 1:06: The 22-year-old from Oregon just dropped a PR—wearing denim.
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• ⏱️ In case you missed it... WATCH: How to run a sub-4-hour marathon: I share pacing, prep, and mindset tips to help you break 4.

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

🔢 Is There Really An Ideal Running Cadence?​

🏃‍♀️ Curious about your running cadence?

This guide breaks down what cadence is, why it matters, and how it can impact your efficiency and injury risk.

📉 Whether you’re a heel striker or an overstrider, small changes in your stride rate can lead to significant improvements. 🔁

Let’s find the rhythm that works best for you!

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

📆 How Many Days A Week Should I Run?​

🏃‍♀️🤔 Not sure how many days a week you should be running?

This guide breaks it all down—from beginners just getting started to seasoned runners chasing big goals.

Discover how to strike a balance between consistency and recovery, prevent burnout, and create a training week that suits your body and schedule. 🔄💪

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

😴 Are You Sleeping Enough to Recover From Your Workouts?​

😴💪 Wondering how much sleep you really need after a tough workout?

Whether you're pounding the pavement or lifting heavy in the gym, recovery doesn’t end when your workout does—it starts when your head hits the pillow. 🛏️

We're breaking down the ideal sleep duration for athletes and why getting enough sleep might be the missing piece in your performance puzzle. 🏃‍♂️🏋️‍♀️

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

💔 Nina Kuscsik, First Official Boston Marathon Women’s Champion, Dies at 86​

She didn’t just run marathons—she made them more inclusive 🏃‍♀️✊
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Honoring the legacy of Nina Kuscsik, a true trailblazer in sport and equality.

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

👖 Jeans Guy Truett Hanes Is Back, Winning A Half In 1:06 ​

🧢👖 Truett Hanes just pulled off something wild at the Drop13 Half Marathon—and yes, he did it in jeans.

A massive PR, a big win, and a statement performance from one of the sport’s most unconventional rising stars. 🏃‍♂️💥

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

🦄 These Net Downhill Marathons Now Carry A Time Penalty If Used As A Boston Qualifier​

📉🏃 Big news for Boston hopefuls: net downhill marathons will now come with a time penalty if used to qualify.

Starting in 2027, the B.A.A. will apply “indexing” to adjust times from steep courses—meaning that gravity-assisted PR might no longer be enough.

Find out how this change could affect your road to Hopkinton. ⏱️🎽

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

🏃🏻‍♀️⏱️ How To Run A Sub-4-Hour Marathon: Training Plan + Race Strategy​

🏃‍♂️⏱️ Want to run a sub-4-hour marathon? You’re in the right place!

In this video, our expert coach Katelyn Tocci walks you through everything you need to know to break that 4-hour barrier — from training cycles and workouts to pacing strategies, fueling tips, and how to tell if this plan is right for you. 📈

So if you're ready to chase a new PR, this is your complete step-by-step guide to training smart, running strong, and reaching that sub-4-hour finish. 🔥

QUICK SPRINTS

• ​Rate Of Perceived Exertion Scale: Why RPE Is The Best Running Metric​
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• ​Am I Overstriding When I Run? Here’s How To Find Out​
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• ​Running Recovery: The Best Post-Run Routine​