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Hi runners, Jessy here with newsletter #606! 🎉

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

• 😣 We've all experienced it, every runner's worst nightmare... chafing. Here's exactly what to do when it strikes.
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• 🏆 The heat and humidity challenged the women's marathon field on a dramatic morning on the streets of Tokyo.
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• 🏃‍♂️ Discover the key factors that influence your ideal weekly mileage—and how to balance progress with injury prevention.​
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• 🚀 Have eyes on a shiny new 5K PR? Try these 7 speed workouts for 5K improvement!
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• 🤔 While resting is important the day before a race, runners who run before a race, race better. And here's why.
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• 🤯 WATCH: Insane Photo Finish: Men’s Marathon 2025 World Championships Recap

Get ready to get faster!

Jessy Carveth
Senior News Editor

​🤯 Tokyo Marathon Photo Finish Stuns the World: Instant Reaction Podcast​

The men’s marathon at the 2025 World Athletics Championships ended with a jaw-dropping photo finish as Alphonce Simbu edged out Amanal Petros in the final meters. Our Instant Reaction Podcast breaks down the entire race—from the early tactical battles in brutal heat to the unforgettable closing seconds—and compares it to the women’s marathon drama the day before.

​😣 How To Help Chafing: The Complete Guide To Preventing + Healing It​

It’s happened to almost all of us: your workout is going perfectly well, but whether it is rainy, unusually hot and humid, or you are trying out a new sports bra or a pair of shorts, the wrong factors have overlapped to create every exerciser’s nemesis—chafing.

​🏆 Peres Jepchirchir Wins Women’s Marathon at World Championships After Thrilling Sprint Finish in Tokyo​

Peres Jepchirchir of Kenya powered to victory in the women’s marathon at the 2025 World Athletics Championships on Sunday morning in Tokyo, surviving brutal conditions and an epic final sprint to claim gold in 2:24:43.

​🏃‍♂️ How Many Miles Should I Run A Week? The Smart Way to Set Your Weekly Mileage​

Your weekly volume, or training load, is essentially the product of how many days you run and how far you go on those days. It sets the tone for everything else: fitness gains, performance improvements, and yes, injury risk too.

But here’s the tricky part. There’s no one-size-fits-all answer.

​🚀 7 Great Speed Workouts For 5k Performance Improvement!​

If you want to set a 5k PR or run your best 5k possible, running speed workouts such as intervals, hill training, and tempo runs is the most effective route towards becoming faster and running a 5k personal best.

In this guide, we will take you through the best speed workouts for 5k training!

​😓 Beyond the Finish Line: Understanding and Overcoming the Post-Marathon Blues​

You trained for months, sacrificed weekends, pushed through early mornings and late-night runs—all for that one epic moment: crossing the finish line. The cheers, the medal, the overwhelming surge of pride… and then, strangely, a few days later: the slump.

QUICK SPRINTS

• ​The 7 Best Plyometric Exercises For Speed
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• ​How To Start Trail Running: 6 Tips For Beginners To Get Going
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• ​Everything You Need To Know About Running With Gels​