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

Hi runners, 👋🏼 Katelyn here with newsletter #583!

Today’s newsletter is packed with insights, reviews, and stories to fuel your running. Amby Burfoot shares the single-best move for staying injury-free, we break down the most common marathon training mistakes, Alex takes the HOKA Rocket X3 for a spin, and we’ve got the latest headlines from the track, trails, and beyond.

Today's highlights:

• 🏋️ The single best exercise to prevent injury while marathon training: Amby Burfoot reveals the simple, secret move to stay healthy.
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• ⚠️ 9 common marathon training plan mistakes you can’t afford to make: Avoid these pitfalls to stay on track and crush your race day goals.
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• 🔄 From setback to comeback: How to adjust your training plan after injury or illness: Your step-by-step guide to returning smart, strong, and confident.
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• ⏱️ Faith Kipyegon nearly breaks 31-year-old 3,000m world record in Silesia: Her 8:07.04 is the second-fastest ever—just 0.93 shy of the mark.
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• 🎉 97-year-old finishes 250th Parkrun weeks after heart surgery: Grace Chambers proves resilience, humor, and grit matter most.
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• 🏔️ Records shattered at the 2025 Leadville Trail 100 as Flower and Roche make history: Two unbreakable records fell in a single epic weekend.
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• 👟Review: Is the HOKA Rocket X3 the most comfy supershoe? Alex puts this shoe to the test.

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

⚠️ 9 Common Marathon Training Plan Mistakes You Can’t Afford To Make​

🏃‍♀️ Training for a marathon? Don’t let rookie mistakes trip you up. From overtraining to tapering, here are the pitfalls to avoid so you can crush 26.2 miles with confidence. 💪🎉

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

💪 From Setback to Comeback: How to Adjust Your Training Plan After Injury Or Illness​

🤒➡️🏃‍♂️ Coming back from illness or injury? Don’t just jump back in. Learn how to safely adjust your training plan, rebuild fitness, and return stronger. 💪✨

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

🔥 Faith Kipyegon Nearly Breaks 31-Year-Old 3,000m World Record In Silesia​

Faith Kipyegon lit up the Silesia Diamond League with a performance just shy of rewriting history. ⏱️🔥

Her 8:07.04 over 3,000m came within a single second of a world record that has stood untouched for more than three decades. 🌍🏃‍♀️

Could this be the year the most controversial record in women’s distance running finally falls? 👀✨

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

💖 97-Year-Old Finishes 250th Parkrun Weeks After Heart Surgery​

🌟 Just 4 weeks after heart surgery, 97-year-old Grace Chambers crossed the finish line of her 250th Parkrun in Belfast 🏃‍♀️💖.

A local legend, record-setter, and unstoppable inspiration, Grace proves it’s never too late to chase goals and laugh along the way.

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

🏔️ Records Shattered At The 2025 Leadville Trail 100 As Flower And Roche Make History​

Two “unbreakable” records fell in one weekend at the Leadville 100 🏔️⚡ Two athletes, two jaw-dropping performances, one race for the history books.

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

🍑 The Single Best Exercise To Prevent Injury While Marathon Training​

🏃‍♂️ Every marathoner asks the same question: How do I run more without breaking down?

A new study has revealed the almost-magical move that keeps runners strong and injury-free: the single-leg glute bridge! 🍑💪

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

👟 Review: Is the HOKA Rocket X3 the Most Comfy Supershoe?​

👟 The Rocket X3 is the comfiest supershoe that HOKA has ever created — but is it fast? 🏃‍♂️ Senior Editor Alex Cyr traveled to Santa Barbara 🌴 to test out HOKA's new racing sneaker and see how it stacks up against the other fastest running shoes in the world.

After a tough workout 💪 with professional runner Ahmed Muhumed, Alex weighs in on his favorite parts of the Rocket X3 ✨ and which elements he thinks could improve 🔧 — helping you decide if it’s the right supershoe for you.

QUICK SPRINTS

• ​Marathon Training: How Long Should Your Longest Long Run Be?​
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• ​8 Essential Glute Exercises For Strength, Power, And Balance​
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• ​How To Run A Sub 3 Hour Marathon + Sub 3 Hour Marathon Training Plan​