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

Hi runners, 👋🏼 Katelyn here with newsletter #545!

Running has come a long way since the 60s and 70s, and our new episode of the Run Long Run Healthy podcast was a fascinating reminder of just how much things have changed—from fueling and pacing to training philosophy and recovery.

Inspired by Brady and Amby's conversation, I’ve rounded up four key guides that dive deeper into some of the biggest topics they touched on. 👇

• 🏃‍♂️Run-walk your way to marathon success: The Jeff Galloway method explained: A smarter, gentler path to the finish line, perfect for beginners and seasoned marathoners alike.
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• 💧 10 tips to master your aid station strategy: No more sticky hands and missed cups. Learn how to fuel and hydrate like a pro on the move.
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• ⚡️ How often should you take a gel for max race performance? Fueling mid-race doesn’t have to be a mystery—here’s how to get it right.
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• 😴 8 signs of overtraining and what to do about it: Learn to spot the warning signs early and recover smarter, not harder.
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• 👟 The HOKA Mafate X: Is this the tallest running shoe ever made? Alex gives us the details.

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

🏃‍♂️ Run-Walk Marathon Training Guide: The Jeff Galloway Method Explained​

Thinking about training for your first marathon—or finishing stronger than ever? 🏃‍♂️💥

Discover the Jeff Galloway walk-run method, a proven strategy that helps runners go the distance without burnout.

Even Boston Marathon champ Amby Burfoot now uses this approach to train and race smarter, not harder. 🥇👟

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

👟 HOKA Mafate X: Is this the Tallest Running Shoe Ever Made?​

The HOKA Mafate X is one of the biggest, toughest trail running shoes ever made.

It has a carbon plate, huge lugs for traction, and a chunky midsole that just won’t quit.

Senior editor Alex Cyr tested the Mafate X in Auburn, California, on the trails of the Canyons Ultra. Here, he shares his thoughts on this all-purpose running shoe to help you decide if it’s worth buying.

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

💧 10 Tips To Master Your Aid Station Strategy​

You’ve trained your legs and lungs for race day, but have you trained for the aid stations? 💧🏃

A poorly executed stop can cost you time, rhythm, or even your stomach.

In this guide, we break down 10 smart strategies to help you fuel, hydrate, and keep moving efficiently through every station like a pro. 🎽🚰

And fun fact: In the podcast, Amby recalled that there were no aid stations in his earliest marathons—how times have changed!

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 Often Should You Take A Gel For Max Race Performance?​

Training for a marathon or ultra? 🏃‍♀️ Don’t overlook your mid-race fueling strategy.

Energy gels 🧃 can deliver a powerful boost when used correctly, helping you stay strong through every mile.

In this guide, we break down how they work, how often to take them ⏱️, and how to avoid the dreaded crash so you can run your best on race day 💥.

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 Signs Of Overtraining And What To Do About It​

🏃‍♀️ Feeling extra tired, sore, or unmotivated? You might be overtraining.

In this guide, we break down the warning signs of overtraining, why it happens, and smart strategies to recover and prevent burnout. 💪✨

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 RLRH Episode: 60 Years of Marathon Running: Lessons Learned with Amby Burfoot​

The marathon scene in the 1960s was wild (and niche): everyone ran in what was essentially racing flats; you measured your training run distance with a car odometer; the common hydration advice was “don’t drink anything during a race”; and runners were such outliers that they’d get heckled and have objects thrown at them in the street.

Brady sits down with RLRH founder and MH editor-at-large to reflect on the changes he’s seen in marathon training, racing, and culture in his 60 years of running marathons. Amby ran his first Boston marathon in 1965, won the race in 1968, and ran the 2025 Boston marathon.

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

QUICK SPRINTS

• ​The Runner’s Guide To Carb Loading: Maximize Your Energy On Race Day​
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• ​Running And Mental Health: How It Improves Balance And Function​
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• ​Our Proven Couch To 5K Plans: C25K Guide + Training Plans For Every Ability Level​​