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​Running News :: Expert Training Guides :: Training Plans :: Shoes+Gear​

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Hey runners, Katelyn here 👋

Newsletter #259 is all about how to become a more efficient runner.

Here's what I have for you today:

• 🏃🏼‍♀️ How to improve your running economy: My tips and tricks to get more miles per gallon as a runner.
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• ✅ How to prep for the big race: In our how-to segment from our latest podcast episode, we tackle the taper, final workouts and long runs, carb loading (done the right way), and mentally preparing for the big day.
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• ⚡ The 15 best plyometric exercises for runners: Boost your power and speed with these high-intensity exercises.
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• 🧟‍♂️ Are you fast enough to outrun zombies? The 28 Days Later sequel is looking for runners as extras.
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• 🇮🇸 🎥 And finally, a little something extra, courtesy of our resident YouTuber Alex Cyr, all the way from Iceland!
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Get ready to get faster!

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​Running Economy: A Complete Guide To Becoming An Efficient Runner​

What exactly does running economy mean, and why should you want to improve yours? In simple terms, running economy is a reference point for running efficiently and at your best.

In this guide, I take a deep dive into the term and explain how to measure it and why we should strive to increase our running economy to become better, faster runners.

Improve your running economy

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​How to Nail Race Week​

Check out a clip from the latest episode of our podcast! We break down how to prepare for the final week before the marathon, including how long we like to taper, the length and timing of our last long run, what sort of final workout we do, how to carb load effectively, and mental tips for crushing 26.2 miles!

You can watch complete videos and clips of each of our pods on YouTube.

Or listen and subscribe to The Marathon Handbook Podcast wherever you get your podcasts:

Listen on Spotify

Listen on Apple Podcasts

Watch or Listen on YouTube

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​The 15 Best Plyometric Exercises For Runners + Benefits​

While focusing on weightlifting in the gym for strength is key, adding plyometric training into your gym sessions is a great way to boost your power, help you run faster, and improve your overall running performance.

In this guide to plyometric exercises for runners, we will show you how these fast, explosive cross-training exercises are designed to improve your endurance, strength, coordination, stability, and conditioning.

Jump into plyometrics!

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Parkrun Records Are Gone To “Promote Inclusivity” And Runners Aren’t Happy About I

​Are You Fast Enough To Outrun Zombies? ​

Ever dreamed of running away from zombies, getting your break in a Hollywood movie, or making a bit of money from your hobby? Well, now might be your chance to do all three!

Oscar-award-winning British director Danny Boyle has issued an urgent casting call for ultra runners to star as extras in the upcoming sequel to the 2002 film 28 Days Later.​
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See how you can participate​

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And Finally...

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And Finally...

Our senior editor Alex Cyr raced a 10K, then promptly hopped on a plane bound for Iceland to do the hot/cold plunge thing. And he made a little tongue-in-cheek Reel about it.

That's one approach to recovery... 🤔

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And Finally...

Our

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The Rundown - You May Have Missed… ​The Marathon Handbook Podcast: Ep 01 is here!​ ​ ​A Swoosh Affair: How Kenya’s Olympic Team Selection Points To A Nike Fix​ ​ ​How To Run 5k In 30 Minutes (Or Faster!)​