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Hi runners, 👋🏼 Katelyn here with newsletter #631!

We’re back from Chicago and ready to get back to it! 🏃‍♀️✨
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Today, I’ve got the science behind how running eases the mind, sharing a DIY VO₂ max test you can try, my go-to post-run stretches, and a look at how much the pros took home in Chicago.

• 🧠 Can running really ease anxiety? We dig into the science (and runner stories) behind how lacing up your shoes can calm your mind.
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• 💰 Here’s how much the top runners got paid in the 2025 Chicago Marathon: The Windy City brought the speed and some serious cash for the elites.
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• 🧘‍♀️ The 10 best stretches for runners to add to your post-run routine: Loosen up, recover faster, and keep those niggles away with these coach-approved moves.
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• 📈 The DIY VO₂ max test: How to measure VO₂ max on your own: No lab needed. Learn how to monitor your aerobic fitness using simple at-home techniques.
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• 🇺🇸 How Conner Mantz broke the American marathon record: In a feature by Amby Burfoot, discover how Mantz turned years of quiet grind into a historic marathon breakthrough.

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

🏃‍♀️ Can Running Really Ease Anxiety? Here’s What the Science (and Runners) Say​

We all feel that familiar buzz of anxiety from time to time, the kind that even a good night’s sleep can’t shake. 😣 But every time hit the road or trails, something shifts. 🏃‍♀️✨ Running helps me clear my head and reset.

Here’s how those miles really do calm your mind, balance your nervous system, and ease stress — backed by science. 🌿

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

💰 Here’s How Much The Top Runners Got Paid In The 2025 Chicago Marathon​

💰 Big money in the Windy City!

The 2025 Chicago Marathon wasn’t just about fast times — the world’s best runners were chasing serious cash, too. 🏃‍♀️🏃‍♂️

From six-figure wins to record-breaking bonuses, here’s how the prize money stacked up this year (and a few surprises you might not expect 👀) 🏃‍♀️✨.

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

💪 The 10 Best Stretches For Runners To Add To Your Post-Run Routine​

I’m not going to lie to you. After my runs, I used to skip stretching — until the tight hips, sore calves, and little twinges started creeping in. 😣

Now, I never finish a workout without a few minutes of post-run stretches, and the difference is night and day. 🏃‍♀️💪

Here’s what I do (and what the science says) to keep my body feeling strong and injury-free.

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 Conner Mantz Broke The American Marathon Record​

Conner Mantz has been chasing greatness since he was a kid — and now he’s rewritten history in Chicago. 🏆 Running legend Amby Burfoot tells the full story of the runner who just won’t stop getting faster.

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

📊 The DIY VO2 Max Test: How To Measure VO2 Max On Your Own​

Calling all running data nerds 🧠🏃‍♀️📊— this one’s for you!

Whether you obsess over splits, heart rate, or recovery scores, VO₂ max is the ultimate metric for understanding your aerobic engine.

Learn how you can measure it yourself — no lab required. 💪🔥

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

😅 Beginner Vs. Veteran Marathoner: The Day Before The Race​

You know you’re supposed to rest the day before the marathon… but somehow you end up walking 10,000 steps at the expo anyway — it’s just too much fun to miss out! 😅🏃‍♀️

QUICK SPRINTS

• ​12 Essential Pre-Run Stretches: The Dynamic Moves Every Runner Should Do​
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• ​Rate of Perceived Exertion Scale: Why RPE Is The Best Running Metric​​​
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• ​What’s A Good VO2 Max? Benchmarks By Age And Sex To Help You Gauge Fitness​