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​Running News : Training Tips : Training Plans : Shoes+Gear : YouTube : Podcast​

Hi runners, 👋🏼 Katelyn here with newsletter #561!

In today's edition, we’re diving into all the things that keep your training smart, fun, and just a little unexpected—in the best way.

From building your perfect race calendar to fueling like a pro (and figuring out why your legs feel like concrete), we’ve got your bases covered.

Let’s get into it 👇

• 🎙️ New Podcast: How we pick our races (and how you should too): Personal race philosophy, mistakes we’ve made, and our fantasy fall race draft.
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• 🦵 Why your legs feel heavy when you run (and how to fix it fast): We break down the real reasons behind the drag—and how to bounce back.
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• 🍳 How much protein do runners need? Find out how much protein you need, when to eat it, and why it matters.
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• 🔥 What to do before a run: Our pre-run routine tips: Fuel, warm-up, and prep like a pro with this simple, effective pre-run routine.
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• ⏱️ Chicago Marathon releases 2026 qualifying times: The standards are faster than ever—here’s what you need to know.
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• 🗺️ Coldplay kiss cam scandal gets the Strava art treatment in San Francisco: From viral drama to GPS street art—this is not your average running story.
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• 👟 The best running shoes for threshold pace, long runs, and interval running in 2025: We tested them all—these are the shoes helping runners crush workouts this year.

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

​🎙️New Podcast: How We Pick Our Races—And How You Should Too​

How do you choose the races that shape your running season? In this episode, Alex, Katelyn, and Michael break down their personal race-planning philosophies—from chasing PRs to picking bucket-list destinations—and share the lessons they've learned from great (and not-so-great) choices. 🗓️

You’ll hear what we look for in a race, mistakes to avoid, and how to structure a season with rust-busters, tune-ups, and goal races.

Plus, don’t miss our competitive Fall Race Draft—complete with surprise picks.

If you’re planning your next race, this one’s for you. 🏃‍♀️🏃‍♂️🗓️

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

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

🦵 Legs Heavy When Running? Here’s Why It Happens and How to Fix It​

😩 Tired of that heavy leg feeling every time you run? You're not alone—and it's not just beginners who struggle with it.

From overtraining to low iron, this guide breaks down the top reasons your legs feel like concrete and gives you smart, science-backed ways to fix it. 🏃‍♂️💥💡

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 Much Protein Do Runners Need? Your Complete Guide To Fueling Recovery​

💪 Wondering how much protein runners really need—and when to eat it for maximum recovery and performance?

🥚🍗 This guide breaks down everything from daily intake and post-run fueling to the best high-protein foods (and whether you really need a supplement).

Let’s fuel those miles right! 🏃‍♀️🔥

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 To Do Before A Run: Essential Pre-Run Routine Tips​

🏃‍♀️ Used to roll out of bed and straight into your run? 😅 Same here—until rushed starts started ruining my workouts.

In this guide, I’ll share my full pre-run routine 🥣🔥—from smart fueling to dynamic warm-ups—to help you feel strong, prepared, and injury-free every time you hit the road or trail.

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

⏱️ Chicago Marathon Releases 2026 Qualifying Times​

Thinking about qualifying for the 2026 Chicago Marathon? 🏃‍♀️⏱️ The time standards are no joke—and might even surprise you.

Here's what we know so far about guaranteed entry, what’s changed, and what to expect next. 📅👀

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

🗺️ Coldplay Kiss Cam Scandal Gets The Strava Art Treatment In San Francisco​

A kiss cam fail at a Coldplay concert just sparked resignations, memes, and now... GPS art? 😳🛰️

One runner turned the viral scandal into a San Francisco street sketch you’ve got to see to believe. 🏃‍♂️🎨

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 Best Running Shoes For Threshold Pace, Long Runs, And Interval Running In 2025​

Looking for your next go-to workout shoe? 👟

We tested and ranked the top running shoes of 2025—designed for everything from tempo runs to intervals—and some of the results might surprise you. ⚡🏃‍♂️

Tap in to see which pair came out on top! 👀

QUICK SPRINTS

• ​13 Excellent High-Protein Breakfasts To Fuel Your Day​
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• ​Free Marathon Training Plans For All Abilities​
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• ​The 12 Best Post-Run Stretches: Our Essential Guide​