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
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. 💪🦵
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.
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, anddebate: 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. 👟🔥
, Running News : Training Tips : Training Plans : Shoes+Gear : YouTube : Podcast Hi runners, Jessy here with newsletter #550! 🎉 Happy Saturday! Here's what I have for you today: 🏃♂️ Every runner wants to have good running form, but do you know how to improve it? Here are 29 ways to improve running form. 🏆 With smart pacing, humor, and grit, ultrarunning icon Bob Becker crushed the Badwater 135 course at age 80, becoming the oldest finisher in history. 😓 A 60-year-old runner suffered a medical...
Running News : Training Tips : Training Plans : Shoes+Gear : YouTube : Podcast Hi runners, 👋🏼 Katelyn here with newsletter #549! Today’s newsletter is all about speed, power, mile training—and, of course, snagging some top-tier gear for less. In our latest podcast, we’re kicking off a summer project: a focused 4–8 week training block to help you run your fastest mile yet. Whether you’re chasing a PR or just want to shake things up, mile training is a powerful way to sharpen your speed, build...
, Running News : Training Tips : Training Plans : Shoes+Gear : YouTube : Podcast Hi runners, Jessy here with newsletter #548! 🎉 Happy Wednesday! Here's what I have for you today: 👟 Do you want an excuse to buy more running shoes? Here's what you need to know about your running shoe rotation. 🏜️ Your complete guide to the hardest and hottest ultra in the world: The Badwater 135 Ultramarathon. 🍬 How a high-carb strategy led Caleb Olson to the second-fastest time ever at Western States 100. 🍕...