⚡ How to get faster


Hi runners, 👋🏼

Katelyn here with newsletter #551!

From smart fueling to stronger legs and sprint science, this week’s newsletter is packed with evidence-based tips to help you train harder and recover smarter.

We've got practical, performance-boosting advice to keep you healthy, fast, and fired up.

Let’s get into it 👇

🥗 What to eat while training for a marathon: Fuel your miles with the right mix of carbs, protein, fats, and hydration—plus real-world examples of what to eat and when.

🏋🏼‍♂️ 8 power-packed lower body exercises for strong, fast legs: Build speed, boost form, and prevent injuries with these runner-specific strength moves.

🦵 IT band syndrome in runners: What it is and how to fix it: Nagging knee pain? Learn the signs of ITBS, what causes it, and how to treat it so you can get back to running pain-free.

⚡ How to get sprint training right: The latest research reveals a simple sprint training formula to improve VO₂ max, endurance, and race-day kick.

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

🥗 Marathon Training Diet: What To Eat While Training For A Marathon

🏃‍♀️ Marathon training isn’t just about the miles—it’s about fueling smart, too! 🍝💪

From meal timing strategies to macros, we’re breaking down everything you need to know to build the ultimate marathon training diet. 🥗🍌

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

🏋🏼‍♂️ 8 Power-Packed Lower Body Exercises for Strong, Fast Legs

💪 Strong legs = strong finish! Leg day is non-negotiable for runners. 🏃‍♀️

From powering uphill sprints to holding form when fatigue hits, your lower body does the heavy lifting.

In this guide, we’ll show you eight must-do exercises to build strength, improve efficiency, and keep you running strong. 🍑🦵🔥

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

🦵 Iliotibial Band Syndrome For Runners: Diagnosis, Symptoms, And Treatment

Nagging pain on the outside of your knee after a run? 🏃‍♂️😖 You might be dealing with ITBS—one of the most common (and frustrating) overuse injuries for runners.

This guide breaks down what causes it, how to treat it, and the smartest ways to get back to pain-free miles. 💪🦵

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 Get Sprint Training Right

Want to run faster? 🏃‍♂️ Sprint training isn’t just for sprinters—it’s one of the most effective ways for distance runners to boost speed, VO₂ max, and endurance.

Learn what the latest research says about Repeated-Sprint Training (RST), and get a simple, science-backed sprint workout plan that really works.

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

🎙️ New Podcast: How To Run Your Fastest-Ever Mile (And Why You Should Try It!)

🚨 New Episode Alert! 🚨

In our latest podcast, Alex, Michael, and Katelyn go all in on one of running’s most iconic challenges: the mile.🏃‍♂️💨

From Bannister’s historic sub-4 to modern training science, they break down what makes 1,609 meters so magical (and painful), share their favorite brutal workouts, realistic pace goals, and debate: is the mile a sprinter’s race or a distance runner’s sprint? 🤔🎙️

Whether you’re chasing sub-10 or dreaming of sub-5, this episode is your complete guide to running your fastest mile ever. 👟🔥

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

Feedback? Hit reply and start a conversation with our team.

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