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Today's newsletter is brought to you by Maurten: fuel like a pro.

Check out their marathon fuel guide and products here.

(psst...their elusive bicarb system is currently in stock - for now).

Hi runners, 👋🏼 Katelyn here with newsletter #440!

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​The Marathon Handbook team hit the ground running at the Boston Run Show, and what a weekend it was! From taking the stage for a live podcast to diving into the latest and greatest in running gear, we were surrounded by an amazing community of passionate runners, brands, and innovators.

The energy was off the charts, and we soaked up every second—whether it was testing new shoes, racing on the Wahoo KICKR RUN, or tackling Heartbreak Hill on a frigid long run.

Here are our top 5 picks from the show, along with some other great tips for recovery workouts and how to avoid the DOMS:
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🏃 What blew us away at the Boston Run Show: From treadmills that move with you to the hottest shoes, these were the standout products and moments that stole the show.

🧘 15 active recovery workouts to keep you strong and injury-free: What to do after a race and on rest days to keep your body moving and recover faster.

💥 DOMS explained: A runner’s guide to delayed-onset muscle soreness: Why your legs feel like bricks after a race and how to bounce back.

💪 The ultimate strength training guide for runners: Haven’t started lifting yet? Here’s why strength training is your secret weapon.

🎙️ Tokyo Marathon instant reaction podcast: Our breakdown of race highlights, top performances, and key takeaways from Tokyo.

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 This HOKA's Comfiest Running Shoe?​

Senior editor Alex Cyr and beginner-runner-in residence Alexis D'Souza test out the HOKA Bondi 9: HOKA's tallest, most-cushioned easy running shoe.

Alexis and Alex also break down the Bondi 9's coolest bells and whistles –– a new midsole, a wider toe box, and a comfy heel ––and how it all differs from other HOKA training sneakers. ✨

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

🔝 What Blew Us Away at the Boston Run Show: Our Top 5 Picks​

🔥 The Boston Run Show delivered on all fronts—fast shoes, cutting-edge gear, and a community that makes this sport so special. 🏃‍♀️

From treadmills that move with you to race-day super shoes that had us flying, we hit the floor to test, talk, and try it all. 🚀 Here are the five things that stood out the most! 👟✨

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

🧘 15 Active Recovery Workouts For Runners​

Recovery is just as important as training! 🏃‍♂️💆‍♀️

Skip the couch and try these 15 active recovery workouts to keep your body moving, reduce soreness, and boost performance.

From yoga to easy runs, here’s what to do on rest days to feel stronger than ever! 🔥💪

💥 DOMS Explained: A Runner’s Guide To Delayed-Onset Muscle Soreness​

Why are your muscles aching after a tough run? 💥🏃‍♂️

Delayed-onset muscle soreness (DOMS) can leave you stiff, sore, and struggling to move—but it doesn’t have to ruin your recovery.

Learn what causes DOMS, how to prevent it, and the best ways to relieve muscle soreness so you can get back to running strong! 💪🔥

💪 Strength Training For Runners: Our Complete Guide​

Want to run faster, longer, and injury-free? 💪🏃‍♂️

Strength training is a runner’s secret weapon for building power, endurance, and resilience.

Learn how to lift smart, prevent injuries, and maximize performance with this complete strength training guide for runners! 🔥🏋️‍♀️

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

🎧 Our Tokyo Marathon Post-Race Instant Reaction Podcast​

🏃‍♂️ Marathon season is officially underway, and Katelyn, Alex, and Michael are here to break it all down! 🏆💨

From the elite field battles to the biggest surprises, we’re diving into the winners, record chases and dramatic moments that made this race unforgettable.

Who dominated? Who shocked the world? 🌍⚡ And what does it all mean for the rest of the season? 📆

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

QUICK SPRINTS

• ​The Science Behind The Warm-Up​
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• ​Mindset: The Secret To Improving Your Running And Racing​​
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• ​How To Run Faster, Farther, Forever​