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 #546! 🎉 Happy Monday! Here's what I have for you today: 🏆 Kenyan phenom, Faith Kipyegon, followed up the fastest mile of all time with a 3:48.68 in the 1,500m, to break her own world record at the Pre Classic over the weekend. 🍪 Wondering how long to wait after eating before you run? Find out the ideal fueling strategy to run strong and feel your best! 😓 Trying to identify...
Running News : Training Tips : Training Plans : Shoes+Gear : YouTube : Podcast Hi runners, 👋🏼 Katelyn here with newsletter #545! Running has come a long way since the 60s and 70s, and our new episode of the Run Long Run Healthy podcast was a fascinating reminder of just how much things have changed—from fueling and pacing to training philosophy and recovery. Inspired by Brady and Amby's conversation, I’ve rounded up four key guides that dive deeper into some of the biggest topics they touched...
, Running News : Training Tips : Training Plans : Shoes+Gear : YouTube : Podcast Hi runners, Jessy here with newsletter #544! 🎉 Happy Saturday! Here's what I have for you today: 🏃♂️ The more time you give yourself to train, the better your chances of getting to your marathon healthy and confident. So, how long does it take to train for a marathon? 💸 Athletes are still unpaid as Michael Johnson’s Grand Slam Track League cancels final meet and shifts payment deadlines. 😵💫 How to avoid the...
