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​Running News : Training Tips : Training Plans : Shoes+Gear : YouTube : Podcast​

Hi runners, 👋🏼 Katelyn here with newsletter #472!

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​Today’s newsletter is packed with some of our most practical and entertaining content yet. First, we dropped a Mailbag Podcast Episode in which we discuss your biggest questions about training, gear, shoes, and more.

Plus, we’ve included our top guides on the popular topics discussed, as well as a wild update from ultrarunning legend Lazarus Lake.

Let’s get into it 👇

• 🎧 Speed goggles, lazy calves, and the mystery of heart rate drift: In our latest pod, we’re answering your running questions—from training tips to gear picks and a few surprises along the way.
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• ❤️ How to Calculate Your Heart Rate Zones: Learn how to dial in your training intensity.
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• 🥤 How Many Gels Should I Take In A Race? The fueling formula every distance runner should know.
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• 🏃‍♂️ The Great Running Debate: Treadmill vs. Outside: Pros, cons, and how to choose what’s right for your training.
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• 🚨 Lazarus Lake Frisked By Police Soon After Starting LazCon 2025: The ultrarunning legend resumes his transcontinental walk, causing some confusion in Oklahoma.

Let us know what you think of the mailbag episode—and keep those questions coming.

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

🎧 What is "Heart Rate Drift?" You Asked, We Answered: The Mailbag Episode​ 🎙️ This week’s podcast mailbag is bursting at the seams: We’re dishing out marathon training tips, debating super shoes for “slow” runners, solving the case of the spiking heart rate, and revealing what “speed goggles” actually are. Plus: the sunscreen mistake that’ll ruin your race and why Puma fans came for us. 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

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

❤️ How To Calculate Your Heart Rate Zones​

📊 Curious about heart rate training?

In this guide, I break down how to calculate your heart rate zones, what they mean, and whether this method is right for your training goals. 🏃‍♀️💓

Learn how to train smarter—not just harder—with data that actually works for you. 🧠🔥

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

🥤 How Many Gels Should I Take In A Race?​

🟠 Wondering how many gels you actually need on race day?

In this guide, coach and nutrition expert Amber Sayer breaks down when to take energy gels, how to use them, and how to avoid the dreaded bonk. 🏃‍♂️💥

Fuel smarter for your next long run or marathon with real, practical tips you can use starting now. 🍯⚡

🏃‍♂️ The Great Running Debate: Treadmill vs. Outside​

🌧️ Treadmill or trail?

In this guide, we break down the key differences between running indoors vs. outdoors—including how each affects your body, mindset, and goals. 🏃‍♀️🏃‍♂️
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Whether you're dodging bad weather or chasing a PR, this will help you choose the best option for your run today. 👟💡

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

🚨 Lazarus Lake Frisked By Police Soon After Starting LazCon 2025: “They Think I’m Homeless”​

🚶‍♂️ Lazarus Lake is back on the road. The legendary race director behind the Barkley Marathons has resumed his cross-country walk, and let’s just say… it’s already eventful. 😳

Between bad weather, old injuries, and an unexpected run-in with police, this journey is anything but ordinary. 🛣️👀

QUICK SPRINTS

• ​8 Best Running Games For Kids​
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• ​How To Survive The 75 Hard Challenge​​​
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• ​Zone 2 Training, Explained: How To Unlock Endurance And Speed​