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Hi runners, 👋🏼

Katelyn here with newsletter #563!

Whether you're working on hip mobility or core strength, trying to calculate your VO₂ max, or squeezing in a lightning-fast workout, today’s newsletter has the tools to keep you strong, smart, and motivated.

Plus, don’t miss our latest podcast on how to build your race calendar like a pro.

Here’s what we’re covering today:

🧘 Tight hips? How to stretch hip flexors for improved flexibility: Release tension, improve mobility, and finally feel looser on your runs.
🧪 Estimate your VO₂ max with the Bruce protocol treadmill test: A classic treadmill test that gives you deep insight into your aerobic fitness.
⏱️ 28 Tabata workouts for runners: Pressed for time? Try these high-intensity workouts that pack a punch.
💪 Core exercises every runner should do: Build stability and strength where it matters most — your foundation.
🎙️If you missed it…our new podcast: How we pick our races (and how you should too): Learn how to build your race calendar with strategy, purpose, and joy.

Happy running! 🏃🏻‍♀️⭐

Katelyn Tocci
Managing Editor
Head Coach

What’s A Good Marathon Time? Average Marathon Times By Age, Sex + Ability

🧘 Tight Hips? How To Stretch Hip Flexors For Improved Flexibility

Feeling stiff after a long run? 🏃‍♂️💥

Tight hips are one of the most common runner complaints, and they could be slowing you down.

In this guide, we break down the science behind hip flexor tightness and share expert-backed stretches to help you move more freely and stay injury-free. 🦵✨

LEARN HOW

What’s A Good Marathon Time? Average Marathon Times By Age, Sex + Ability

📈 Estimate Your VO2 Max With The Bruce Protocol Treadmill Test

🏃‍♂️ Curious about your aerobic fitness?

The Bruce Protocol treadmill test is a time-tested method for estimating your VO2 max — no lab needed! 💨

In this guide, we’ll walk you through how it works, why it matters, and how to calculate your results. 📈

LEARN HOW

What’s A Good Marathon Time? Average Marathon Times By Age, Sex + Ability

💪 Core Exercises Every Runner Should Do

💪 Ready to build a rock-solid core that actually helps your running? 🏃‍♀️

We break down the best core exercises for runners—movements that build strength, boost stability, and mimic how your body actually moves on the run. 🧠➡️🏃

GET THE WORKOUT

What’s A Good Marathon Time? Average Marathon Times By Age, Sex + Ability

28 Tough Tabata Workouts For Strong Runners

⏱️ No time? No problem.

Tabata sprints are fast, fiery, and effective — perfect for squeezing in a killer cardio session on your busiest days. 🏃‍♀️💥

Learn how this 4-minute workout can boost your fitness even when your schedule’s packed.

GET THE WORKOUTS

What’s A Good Marathon Time? Average Marathon Times By Age, Sex + Ability

🎙️New Podcast: How We Pick Our Races—And How You Should Too

How do you choose the races that shape your running season? In this episode, Alex, Katelyn, and Michael break down their personal race-planning philosophies—from chasing PRs to picking bucket-list destinations—and share the lessons they've learned from great (and not-so-great) choices. 🗓️

You’ll hear what we look for in a race, mistakes to avoid, and how to structure a season with rust-busters, tune-ups, and goal races.

Plus, don’t miss our competitive Fall Race Draft—complete with surprise picks.

If you’re planning your next race, this one’s for you. 🏃‍♀️🏃‍♂️🗓️