If you’re lining up for a 5K this Friday on Independence Day—or just want to sharpen your 5K racing skills—this newsletter is for you.
From fueling tips and pacing strategies to glute-strengthening exercises that boost performance, here’s your go-to guide for running strong, steady, and smart on race day.
🎙️ New podcast: The summer running mailbag: Your questions, answered: From pacing and race goals to shoes, strength, and time trials—our team breaks down your most-asked summer running questions.
🥯 What to eat before a 5K: Smart fueling strategies for your best race yet:What you eat the night before and morning of your race can make or break your 5K performance.
🎯 5 Tips for running a 5K: How to show up confident, calm, and ready to race:From pacing to warm-ups, these race-day reminders will help you show up ready to roll.
📊 Study shows this pacing method can cut 30 minutes off your marathon time: This massive data analysis links even splits to improved performance and fewer crashes.
🍑 8 glute exercises for strength, power, and balance: Strong glutes = stronger strides. Here’s how to wake up those sleepy muscles and build power.
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
In this summer mailbag episode 🎧, Katelyn, Alex, and Michael tackle your burning running questions—from setting smart goals and nailing your time trial 🕒 to finding the right training paces 🏃♂️, choosing the best shoes 👟, and staying on track when progress stalls.
This episode is full of real talk, expert advice, and a few laughs along the way 😄.
🥯🏃♂️ Think you can eat anything before a 5K and still crush your race? Think again.
While 5Ks are short, the wrong pre-race meal can still lead to stomach issues, fatigue, or hitting the wall early.
This guide breaks down exactly what to eat before a 5K—morning or evening—so you can toe the line feeling fueled, light, and ready to run your best. 💪🍌
Here’s your free but abridged version of this week’s “Run Long, Run Healthy” newsletter. Subscribe below to receive the complete, full-text edition with the newest and most authoritative scientific articles on training, nutrition, shoes, injury prevention, and motivation. Get more from the latest in running sports science: Run Long, Run Healthy Premium for as little as $3/month New RLRH Episode:60 Years of Marathon Running: Lessons Learned with Amby Burfoot The marathon scene in the 1960s was...
, Running News : Training Tips : Training Plans : Shoes+Gear : YouTube : Podcast Hi runners, Jessy here with newsletter #542! 🎉 Happy Wednesday! Here's what I have for you today: 👟 What is the best racing shoe of 2025, so far? Senior Editor Alex Cyr has tested dozens of carbon-plated running shoes and has picked his five favourites for fast running. 🗽 In the middle of one of the country’s most closely watched mayoral races, New York State Assembly member Zohran Mamdani has something on his...
Running News : Training Tips : Training Plans : Shoes+Gear : YouTube : Podcast Hi runners, 👋🏼 Katelyn here with newsletter #541! Between scorching temps, tactical racing strategies, and that breathless feeling on your runs, today's newsletter is packed with practical tips and science-backed insights to help you train smarter—even when the weather (or your lungs) aren’t cooperating. From Breaking4-style drafting to choosing the right daily trainer, we’ve got something for everyone. Here’s...
