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. 💪🍌
, Running News : Training Tips : Training Plans : Shoes+Gear : YouTube : Podcast Hi runners, Jessy here with newsletter #566! 🎉 Happy Wednesday! Here's what I have for you today: 🙌 Every runner hits a motivational slump, so here are our 11 best ways to regain your mojo and get back on track. 🥷 More than 40 athletes will compete in Eugene without brand deals but with support from a bold Brooklyn upstart. 😳 Being a beginner at something, including running, means you're bound to make mistakes....
Running News : Training Tips : Training Plans : Shoes+Gear : YouTube : Podcast Hi runners, 👋🏼 Katelyn here with newsletter #565! If you’ve got a fall marathon on the calendar, now’s the time to get serious—your training cycle should already be underway, or just getting started. Not quite there yet? No worries, we’ve got a comprehensive guide to help you build the perfect plan from the ground up. And if you're already in the groove, this week’s newsletter is packed with tips, tools, and...
, Running News : Training Tips : Training Plans : Shoes+Gear : YouTube : Podcast Hi runners, Jessy here with newsletter #564! 🎉 Happy Monday! Here's what I have for you today: 🏋️♀️ Including strength training in your weekly routine is important for being a well-rounded runner. Here's your complete guide. ⛰️ Ultra-Trail Shudao and HOKA Pacific Trails California added to UTMB World Series, and will serve as qualifiers for the UTMB Finals in Chamonix. 💭 Build better systems, not just goals:...