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Hi runners, Jessy here with newsletter #404! 🎉

Happy Wednesday!​
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Here's what I have for you today:

• ⌚️ It's time to de-optimize your running routine. My colleague Thomas, in his latest column, observes that too many of us runners are guilty of focussing on metrics from our wearables - and would be happier if we started ... running naked?​
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• 🇬🇧 This year's London Marathon just got spicy: The queen of the Olympic marathon, Sifan Hassan, is gearing up for her marathon return, eyeing the women's world record at the 2025 Lonon Marathon.
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  ​Editor's note: just before hitting send, we've got word that Ruth Chepngetich - who caused an uproar in breaking the woman's marathon WR in Chicago last year - is toeing the line at London too. Here's her statement where she discusses her race goals.​
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• 🏃‍♂️ The long run: Why they're important, what people get wrong, & how to do them perfectly.
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• 🚰 Hydration is an important, yet often overlooked, part of running performance. Here's everything you need to know about hydration for runners.

Get ready to get faster!

Jessy Carveth
Senior News Editor

​⌚️ In 2025, It’s Time To De-Optimize Our Exercise Routines​

I’m not sure if you’ve noticed, but less and less people just go for “a run” these days.

Instead, recreational runners are letting devices guide their running habits: they go out for a 30-minute threshold run and adapt their pace based on what the heat rate monitor strapped to their chest or wrist tells them.

What’s changed? The wearable smart watch or ring—and all the data it throws at us—is now on every runner’s wrist or finger.

That's why it's time to start "running naked."

Parkrun Organizers Rob 83-year-old Runner Of His Age Group Records

​🇬🇧 Sifan Hassan Eyes Women’s World Record At 2025 London Marathon​

If there’s one thing we’ve learned about Sifan Hassan, it’s that no matter the distance or surface she’s going to make a statement.
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And now, the queen of unpredictability is returning to the 2025 London Marathon, ready to prove that 2023’s dramatic win was just the beginning.

Editor's note: just before hitting send, we've got word that Ruth Chepngetich - who caused an uproar in breaking the woman's marathon WR in Chicago last year - is toeing the line at London too. Here's her statement where she discusses her race goals.

A showdown between Sifan Hassan, Ruth Chepngetich, and Peres Jepchirchir means the London women's race could be the biggest race in 2025. We'll have more coverage to come.

Parkrun Organizers Rob 83-year-old Runner Of His Age Group Records

​🌟 How to Start Running (Or Get Back On Track After a Break): A Complete Guide​

Marathon Handbook's editors Alex Cyr, Katelyn Tocci and Michael Doyle provide beginner's tips on how to start running, or how to get back into running after a big break.
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They have tips, insights, and do's and don't's for how to build a solid running routine.

Parkrun Organizers Rob 83-year-old Runner Of His Age Group Records

​🏃‍♂️ How You’re Screwing Up Your Long Runs (& How To Get It Right)​

Many runners are conflicted or confused about how exactly the long run should be done.
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How fast? How long? And many more questions...
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Here's everything you need to know to get it right.

Parkrun Organizers Rob 83-year-old Runner Of His Age Group Records

​🚰 Hydration for Runners: Everything You Need to Know!​

Proper hydration plays a crucial role in our daily lives and sports performance. Improper hydration can lead to dehydration or hyponatremia, resulting in dizziness, fatigue, and poor running performance.

However, not many runners know how to get it right...that's why we're here to help!

Parkrun Organizers Rob 83-year-old Runner Of His Age Group Records

​🏃‍♂️ And Finally: "A Strava Intervention"

QUICK SPRINTS

• ​Zone 2 Training, Explained: Unlock Endurance, Boost Performance, and Go the Distance​​
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• ​The MH Couch to 5K Plan: C25K Guide And Training Plans For Every Ability Level
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• ​What's A 'Good' VO2 Max? Average Vo2 Max figures by age and sex​​
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