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Hi runners, 👋🏼

Katelyn here with newsletter #621!

Today we've got our brand-new podcast drop where we dig into cadence and the age-old debate of quantity vs. quality in training, to tips on why slowing down can actually help you run faster, plus gear recommendations, bathroom break prevention, and workouts that will make you stronger.

Also, the latest running news:

🎙️ New podcast drop: Does your cadence really matter? We break down stride rate and whether cadence actually influences your efficiency and injury risk.
🚽 10 tips to avoid unplanned bathroom breaks at your next race: Race-day tricks to keep you running strong and out of the porta-potties.
⛽ Running economy: How to become a more efficient runner: Think of it as your miles per gallon—here’s how to get more speed out of less energy.
📈 Progression runs: One of our team's favorite workouts: Build endurance, speed, and mental toughness with one of our favorite go-to workouts.
👟 Ranking the five best daily running shoes in the world: Senior editor Alex Cyr has tested dozens of sneakers—these are his top five picks for easy miles.
Saucony cuts ties with Jerusalem marathon: The U.S. running brand faced mounting criticism and accusations of sportwashing over its ties to a race through occupied East Jerusalem.
Elijah Lagat, 2000 Boston Marathon Champion, dies at 60: The Kenyan runner’s late-blooming career brought him victories in Berlin, Prague, and Boston before a shift to politics.
🏃‍♂️ WATCH: How To Run a SUB 2-HOUR Half Marathon: My training plan and race strategy explained in detail.

Happy running! 🏃🏻‍♀️⭐

Katelyn Tocci
Managing Editor
Head Coach

Run Your Run

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

🎙️ New Podcast: Should You Really Run at 180 Steps Per Minute?

📬 Mailbag Part 2 is here!

We had so many great questions last week that we couldn’t get through them all—so we’re back with round two, and these ones were too good not to cover.

The big one? Cadence. 🦶🎵 How do you balance “run slow to run fast” with “increase your cadence”? Can the two even work together? We dig in deep.

But that’s not all:

👟 Shoes in crunch time — Can you break in a new pair just weeks before a marathon?
🧱 Hitting the wall — Is it quantity or quality holding you back?
😔 When injuries derail your race — How to handle the mental side of disappointment.
🔥 The pain cave — What it feels like at 5K, half marathon, and the full 26.2.
🌎 Travel marathons — Is Toronto Waterfront really the fast, flat BQ course it claims to be?

It’s real talk, coach insight, and some classic banter you won’t want to miss 🎙️

Got a question for us? We’d love to feature it in a future episode—send us an email at podcast@marathonhandbook.com.

WATCH NOW

Or listen and subscribe to the show wherever you get your podcasts:

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

🚽 10 Tips To Avoid Unplanned Bathroom Breaks At Your Next Race

🚽 Nothing ruins a race faster than an emergency bathroom break. 🏃‍♂️💨 And oh, it has happened to the best of us.

Here’s how to outsmart your stomach and keep the focus on the 🏅 finish line.

LEARN HOW

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

💨 Running Economy: How To Become A More Efficient Runner

🎙️ In our latest podcast, we spoke at length about cadence 🦶 and running form 🏃‍♀️—two key factors in running economy.

But that’s just the beginning.

In this guide, I break down what running economy really means, why it matters, and how you can improve yours to run faster 🏅, longer ⏱️, and more efficiently 💨.

LEARN HOW

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

💪 Progression Runs Explained: Why They Work & 5 Workouts To Add Now

🧰 Progression runs might be the most underrated workout in a runner’s toolbox.

Simple in concept but powerful in practice, they teach you how to pace smart 🧠, finish strong 💪, and build endurance without burning out 🔥.

It also happens to be one of Katelyn, Alex, and Michael’s go-to workouts 🏃‍♀️🏃‍♂️—and for good reason.

LEARN MORE