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Hi runners, 👋🏼 Katelyn here with newsletter #601!

In this edition, we’re focusing on recovery in every sense—whether it’s easing back from an injury, maintaining fitness with cross-training, or giving your muscles the TLC they need.

Plus, we’ve got two can’t-miss stories of runners chasing purpose (and trails) in surprising ways.

• 🩹 The 7 key steps in returning to running after injury: A clear roadmap for coming back stronger, not sidelined again.
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• 🚴‍♀️The ultimate guide to cross-training for runners: How to boost endurance without pounding the pavement.
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• 🌀 7 foam roller exercises every runner’s legs need: Simple moves to release tightness and speed recovery.
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• ❤️‍🔥 Ben Flanagan raises $24,264 for adaptive sports at Falmouth Road Race: The Olympian chased down 8,088 runners to turn miles into impact.
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• 🌲 Prime Minister Mark Carney surprises runners at one of Canada’s toughest trail races: A low-key 26K grind for a birthday cause in Haliburton Forest.

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

🌀 7 Foam Roller Exercises Every Runner’s Legs Need​

Tight legs after a run? 🏃‍♀️ A foam roller can be your best recovery tool—soothing soreness, easing tightness, and speeding up healing.

In this guide, we’ll show you the top foam roller moves (with videos!) to keep your legs fresh and ready for your next run. 💆‍♂️✨

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

🚴‍♀️ The Ultimate Guide To Cross Training For Runners​

Want to run stronger and stay injury-free? 🏃‍♀️💪 Cross-training is the secret weapon runners often overlook.

In this guide, coaches share the best ways to add swimming, cycling, strength work, and more—without sabotaging your running goals.

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

🏃‍♀️ The 7 Key Steps In Returning To Running After Injury​

Coming back from a running injury isn’t easy 🩹🏃‍♀️—it’s a test of patience, persistence, and smart training.

We share a clear blueprint to help you rebuild safely, stay motivated, and return to the sport you love ❤️💪.

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

🏃‍♂️ Elite Ben Flanagan Started Last At Falmouth Road Race, Endeds Up Raising ​$24,264 for Charity​

🇨🇦🏃‍♂️ Olympian Ben Flanagan didn’t chase a win at this year’s Falmouth Road Race—he chased something bigger.

Starting dead last, every runner he passed meant dollars for a cause close to his heart ❤️💪.

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

🇨🇦 Prime Minister Mark Carney Surprises Runners At One Of Canada’s Toughest Trail Races​

🇨🇦🌲 Prime Minister Mark Carney traded Parliament for pine needles this weekend—quietly lining up at one of Canada’s toughest trail races.

Volunteers and runners were stunned to spot him grinding through the rugged 26K course 🏃‍♂️⛰️..

🏃‍♂️ The Walkers You Pass On The Sidewalk​

QUICK SPRINTS

• ​The 6 Benefits Of Foam Rolling + 5 Reasons Why NOT To Foam Roll
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• ​The 7 Most Common Running Injuries + How To Treat Them​
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• ​10 Strength Training Tips For Runners, By A Sports Therapist​