MMM: Kiptum's Splits Analysis, Battle of the Supershoes, Des Linden's WR Training, How To Improve Running Power + How To Do Flying Sprints

Your weekly shot of running, training, health, and life tips from
Marathon Handbook + yogajala + BikeTips

Hey folks, Thomas here! This week we've got . . .

🏃‍♀️ how to train using running power and tips to improve yours;
🏃‍♀️ a detailed pace and split analysis of Kelvin Kiptum’s incredible new marathon world record;
A breakdown of the Battle of The Supershoes, as Nike and Adidas slug it out over new marathon WR-breaking shoes;
🩺 our expert physical therapist, Ben Gibbons, discusses calf care for runners, including strengthening, stretching, and recovery protocols
🏃‍♀️ 👟the best Hoka shoes for plantar fasciitis in 2023;
🌟 what's a good 800m time, and how do you stack up to your peers?
🔥 plus, a guide to Flying sprints and how to add them to your training;
🏃‍♀️ our very own interview with Des Linden and her record-breaking performance at the Chicago marathon!

Here are this week's takeaways, enjoy!

In Running News this week...

>> Fast Course At Valencia Half Marathon Sees Spanish Records Fall And Fastest Half Marathon Of The Year

>> London Marathon Commits To Net-Zero As Climate Change Impacts Events Around The World

>> Stress Fracture Takes Olympic Hopeful Geoffrey Kamworor Out Of New York City Marathon

>> Cape Town Marathon Runner Assaults Palestine Supporter During Race

>> Ingerbrigsten Family Fued: Father And Coach Gjert Denied Accreditation To Major Events

>> Kenyan Marathoner Titus Ekiru Faces 10-Year Ban After Positive Tests And Forged Medical Documents

>> McKirdy Micro Marathon Sees Over 30 Runners Qualify For US Olympic Marathon Trials

>> Plenty Of Americans Secure Qualification To 2024 UTMB World Series Finals After Challenging Weekend At Kodiak Ultras By UTMB

The Right Stuff- Hydration Developed by NASA, Perfected for Marathoners

You can lose a gallon of sweat per hour when running – a gallon! A gallon of sweat can have as much as 3,500 mg of electrolytes, over 90% are Sodium and Chloride, or salt. Most sports drinks provide less than 700 mg of Sodium. Electrolyte loss can cause cramps, headaches, muscle fatigue and reduce endurance.

Numerous published studies show The Right Stuff is far superior for:

1. Fighting the symptoms (cramps, headaches, muscle fatigue, light-headedness) caused by heavy sweating, dehydration and electrolyte loss.

2. Increasing endurance by over 20% more than any other NASA-tested formula

3. Protecting the body from overheating in times of intense exertion or high heat.

Learn More

#1: What Is Running Power? + How To Improve Yours For Better Running

For years, running power was simply not a metric that everyday athletes had a means of measuring, and even elite runners were unlikely to have a running power test or technology to assess power.

While sports like cycling and rowing use power and many cardio machines like exercise bikes, ellipticals, and stair climbers present power production during your workout, measuring running power through wearable technology is certainly in its nascent years.

The good news is that some of the premium running watches can now measure running power.

Keep reading to learn all about running power, how to use it, if this data is important for your training, and how to increase yours to become a better runner.

For more of our training method guides, see:

>> Running For Time Vs Distance: Which Is Better For Your Run Training?

>> Rate Of Perceived Exertion: Why RPE Is The Best Running Metric

>> The ‘Norwegian Method’ Of Endurance Training, Explained

#2: Kelvin Kiptum’s Marathon World Record: Pace and Splits Analysis

On Sunday, October 8, 2023, at the Chicago Marathon, Kenyan marathon runner Kelvin Kiptum shocked people around the world when he shattered the men’s marathon world record, not just beating Eliud Kipchoge’s time (by default) but also setting the new marathon world record for men.

In this article, we discuss the new men's marathon world record and give you a detailed analysis of Kelvin Kiptum’s marathon world record performance at the 2023 Chicago Marathon.

Also see:

>> Kelvin Kiptum Shatters Marathon World Record At The Chicago Marathon, Only His Third Ever

>> The World Marathon Majors Series: Meet The Big 6 Marathon Races

>> How To Run Negative Splits For A New PR

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Our coaching package includes the following:

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#3: Runners Calves Care: Strengthening, Stretching + Recovery Protocol

Running injuries are extremely common among recreational runners, far more common than they should be. The most common areas for injuries are the knee, thigh, and calf muscles. Therefore, if you don't want to hang up your shoes due to injury, look after your calves!

If you want to give yourself the best chance to remain out on the trails or road, it is paramount that you adhere to a well-designed strength and conditioning plan.

In this guide, we will explore the best practices for calf care tailored specifically to runners and provide you with effective strengthening exercises to build calf strength, followed by essential stretches to improve flexibility and prevent injuries.

Also see:

>> The Ultimate Lower Body Workouts: 8 Exercises For Total Leg Strength

>> The Ultimate Leg Workouts At Home: 10 No Equipment Exercises To Build Strength

>> The 8 Best Calf Exercises For Strength + Definition

The 6 Best Hoka Shoes For Plantar Fasciitis In 2023

Plantar fasciitis is a painful condition that can seriously put the brakes on your training, whether you’re preparing for a marathon or about to start the Couch to 5K. This common problem is caused by straining the plantar fascia tendon, the connective tissue supporting the arch of the foot.

While common ‘cures’ like rolling the foot over a bottle of frozen water or a tennis ball can give temporary relief, experts now feel that strengthening the tendon itself is the best approach. However, preventing the excessive strain on the tendon caused by wearing inappropriate footwear is important, too.

In this guide, I’m going to be looking at the 6 best Hoka shoes for plantar fasciitis, all of which provide the support and comfort you need.

#4: Nike vs Adidas: The Battle of the Supershoes

This year has seen a smattering of new world records in the marathon and half marathon fields.

And what do all these new WR holders have in common?

They all cross the finish line in a pair of either Nike Vaporflys or Adidas adizero Adio Pro Evos.

And with new prototypes of each model being seen recently, it seems like the battle of the supershoe is just hotting up.

It feels like the shoes themselves are in a race to see which one will lead to the first sub 2 hour marathon.

That's why it felt like a good time to have Jessy Carveth dive deep into these shoes - their evolution, the technology, the design of each one - and wonder, at what point does the technology actually take away from the human feat?

Here's that piece, enjoy.

The 8 Best Garmin Running Watches In 2023

Here are the 8 best Garmin running watches in 2023!

More fresh gear guides:

The 8 Best Recumbent Bikes In 2023

The 9 Best Running Fanny Packs In 2023

The 7 Best Running Shirts of 2023

The 7 Best Step Machines In 2023

#4: What's A Good 800m Time? The Average Time To Run 800m By Age + Sex

In track and field, there is a wide variety of events and race distances, such as the 100-meter, 200-meter, and 400-meter sprints, hurdles, throws, relays, cross country, and so on.

The 800-meter event is considered a middle-distance event where both speed and endurance play a part. This event occurs on a 400-meter track.

As runners, we tend to compare ourselves to others regarding time and distance averages to see how we stack up with our peers. By doing this, we can get an idea of where we stand regarding fitness level for our age group and sex.

In this guide, we will discuss the 800-meter distance, current 800-meter world records, and what a good and average time to run 800M is based on age, sex, and fitness level.

Also see:

>> What's A Good 100m Time? Average 100 Meter Times By Age + Sex

>> What's A Good 400m Time? Average 400 Meter Times By Age + Sex

>> What’s A Good Marathon Time? Average Marathon Times By Age + Sex

#5: Flying Sprints Guide + 3 Flying Sprints Workouts For All Runners

There are lots of speed training workouts and approaches to sprint training that you can incorporate into your conditioning program as a sprinter, runner, or athlete of other sports.

Flying sprints are a fun way to work on maximum velocity sprinting without feeling like you are using maximal effort or tensing up when you sprint fast.

In this training guide, we will discuss what flying sprints are, how to do them, the differences between flying sprints vs accelerations, floating sprints, or other types of sprint training, and the benefits of flying sprints for runners.

For more of our training guides, see:

>> The 5 Greatest Hill Sprint Workouts For Explosive Speed

>> Interval Training For Runners: How To + The Benefits

>> Tempo Runs: What Is A Tempo Run, How To Do Them

#6: Des Linden Breaks Down The Training Data Behind Her Incredible Master’s Marathon Record

Des Linden’s recent performance at the Chicago Marathon showed that despite now being labeled a master’s athlete, she is still able to run with the best.

Clocking a time of 2:27:35 led her to knock the previous American master’s marathon record of 2:27:47 set in 2015 by Deena Kastor.

Des took a deep dive with us into everything that went into the buildup to Linden’s record-breaking performance. COROS gave us an exclusive insight into Linden’s training and race data.

We got to chat with Des to get her take on her buildup, her run at Chicago, and what’s coming next for her. Keep reading for the full interview!

Also see:

>> Marathon Master At 40: Des Linden Breaks American Masters Record At Chicago Marathon

>> Slew Of World And American Masters Records Fall At Chicago Marathon