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Hi runners, 👋🏼

Katelyn here with newsletter #571!

Today’s newsletter is packed with everything from smarter warm-ups to big debates (should you really foam roll your IT band?)—or run twice a day? Plus a full recap of the action-packed 2025 USATF Outdoor Championships.👇

🧘‍♂️ Dynamic stretches for runners: 15 must-do moves before every run: Warm up right with these essential pre-run stretches to boost performance and prevent injury.
🕒 Running twice a day: Is doubling up right for you? Weigh the pros and cons of double sessions and learn how to do them smartly.
🦵Should you foam roll your IT band? The truth about IT band pain—and what to do instead of suffering through the roller.
🏅Everything you missed from the 2025 USATF Outdoor Championships: With spots for Tokyo World Championships on the line, we were set for a thrilling weekend...and it delivered.

Happy running! 🏃🏻‍♀️⭐

Katelyn Tocci
Managing Editor
Head Coach

The 5-Minute Newsletter That Makes Business Make Sense

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

🕒 Running Twice A Day: Is Doubling Up Right For You?

🏃‍♂️💥 Thinking about running twice a day? Whether you're chasing higher mileage or better recovery, double runs can be a game-changer—if used wisely.

This guide breaks down the pros, cons, and smart strategies to help you decide if doubling up is right for you. ⏱️🧠

LEARN MORE

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

🏅 Everything You Missed From The 2025 USATF Outdoor Championships

🇺🇸🔥 Upsets, comebacks, record-breaking runs, and post-race drama—this year’s USATF Outdoor Championships had it all.

From surprise champions to rising stars, here’s a taste of what went down at Hayward Field... and what it means for Team USA heading to Tokyo. 👀🏃‍♀️🇯🇵

GET THE RESULTS

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

🧘‍♂️ Dynamic Stretches For Runners: 15 Must-Do Moves Before Every Run

🏃‍♀️💨 Want to run stronger and stay injury-free? Dynamic stretching is the pre-run ritual your body (and mind) needs!

In this guide, you'll learn why these active movements are a must-do for warming up right and running long, healthy, and strong. 🧠🔥

GET THE MOVES

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

🦵Should You Foam Roll Your IT Band? + Effective Exercises To Release Tension

🏃‍♀️😣 Dealing with IT band tightness or pain? You're not alone—and no, foam rolling doesn't have to be your go-to fix.

In this guide, we break down what the IT band does, why it gets irritated, and what you can do (that actually works) to find relief and keep running strong.🦵✅

LEARN MORE

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

🎙️ Olympian Colleen Quigley on Starting a Women’s Running Team

🏃‍♂️🏃‍♀️ In this episode of the Marathon Handbook Podcast, host Michael Doyle sits down with Olympian steeplechaser Colleen Quigley to talk about her bold new initiative: Meridia—a groundbreaking professional women’s running team.

Quigley discusses launching Meridia as both an athlete and entrepreneur, breaking away from traditional shoe-brand-sponsored team models, and building a creative, athlete-led platform designed for storytelling, empowerment, and flexibility.

Also, join the Meridia Mile—a virtual community event led by pro athletes offering exclusive training tips, weekly prize drawings, and a grand prize VIP weekend at Boulderthon.

Run your best mile with us on August 9th and be part of a movement to reshape the future of women’s running.

WATCH NOW

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