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Hi runners, 👋🏼
Katelyn here with newsletter #659!
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Happy Sunday!
Whether you're training for a spring race or building your base for something bigger, today's guides are packed with insights pulled straight from our latest expert interviews, new Run Long Run Healthy podcast conversations, and a standout feature from Amby Burfoot on the science of smarter shoe selection.
Here’s what I have for you:
- Can you actually run your fastest marathon after 40? Author and CEO of The Atlantic Nick Thompson did, and he shares what he did to crack 2:30!
How often should runners take energy gels? What actually works on race day: A simple, practical guide to when—and how often—you should fuel for your best performance.
- New science: How smart shoe selection can lower your injury risks: Amby Burfoot breaks down compelling new research on why comfort might be the key to fewer injuries.
- 10 strength training tips every runner should know (from a sports therapist): Actionable advice to build durability, improve form, and keep you running strong.
- Your fastest 5K yet: Expert training tips for a PR: Pro-backed strategies to make your next 5K your fastest ever.
Happy running! 🏃🏻♀️⭐
Katelyn Tocci
Managing Editor
Head Coach
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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
Today on the Marathon Handbook Podcast, we speak with author CEO of the Atlantic (and very quick runner) Nick Thompson to explore the remarkable story behind his new book The Running Ground.
Nick opens up about how he became faster in his 40s, the psychology and grief that shaped his running, the rise of modern training tools, and the emotional depth behind why we chase endurance. It’s one of our most moving and insightful conversations yet — and a must-listen for any runner navigating midlife, purpose, and performance.
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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
For decades, runners have chased the “perfect” shoe—more support, less pronation, extra cushioning—yet injury rates haven’t budged.
In this new feature, Amby Burfoot explores a surprising study of more than 500 runners that reveals a far more straightforward and effective way to choose your next pair.
It’s not what you think, and it just might change how you shop for running shoes forever.
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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
Most runners know they should lift, but far fewer know how to strength train in a way that actually improves running.
Inspired by insights from Jason Fitzgerald, founder of Strength Running and a leading voice in injury prevention and longevity, this guide breaks down the essentials.
Here are 10 strength-training tips every runner should know to stay healthy, durable, and fast.
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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
In that same conversation, Jason Fitzgerald reminded us that doing the same workouts year-round stunts progress.
One of the best ways to break that cycle? Mix things up between marathon seasons and sharpen your speed with a focused 5K or 10K block.
If you’re ready to spice up your training and chase a faster, more exciting 5K, here are the essential tips to help you run your best one yet.
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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
Brady and Thomas just called out a hard truth on the latest episode of Run Long Run Healthy: most runners underfuel unintentionally on race day.
Energy gels can fix that, but only if you use them right. Let’s take a look at the timing strategy that keeps your energy steady from start to finish.
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