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Hi runners, 👋🏼 Katelyn here with newsletter #691!

Today's newsletter is equal parts science, practicality, and holiday survival.

Amby Burfoot has done the heavy lifting for us—digging deep into the latest endurance research and distilling it down to the nine studies runners should actually care about as we head toward 2026.

From cadence and fueling to training smarter and fitting in movement during the Christmas chaos, it’s all wrapped up and ready just in time for the holidays.

• Marathon science: The 9 most important (& useful) studies of the year: Amby breaks down the research that actually matters for how runners train, fuel, recover, and race.
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• Is there really an ideal running cadence? What the science says about stride rate, efficiency, and injury risk, and why small changes can matter.
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• Sydney McLaughlin-Levrone was named one of Forbes’ highest-paid female athletes: But the sport she dominates accounts for almost none of her earnings​
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• The 12 days of Christmas workout: Stay moving through the holiday chaos: An equipment-free workout you can do anywhere when schedules fall apart.
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• Watch: The 8 most common running form mistakes: A quick video guide to the form errors coaches see most often, and how to fix them.

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

​Marathon Science: The 9 Most Important (& Useful) Studies Of The Year​

Amby Burfoot dug through a full year of endurance science and emerged with nine studies that actually matter for runners.

From marathon training structure to fueling, injury risk, and even lessons from Kilian Jornet, these insights are worth keeping in mind as you start building toward your 2026 goals.

​The Best Gifts For Runners That They'll Actually Use, Chosen By Our Editors​

Trying to shop for a runner during the Christmas rush?

We pulled together the gifts we actually rely on all year, tested, approved, and not just another pair of shoes wrapped under the tree. Think smart, useful, and guaranteed-not-to-end-up-in-a-drawer gear.

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

​Is There Really An Ideal Running Cadence?​

Cadence was one of the small-but-powerful details highlighted in Amby Burfoot’s roundup of the year’s most important running studies.

This guide breaks down what cadence really is, why a slight tweak can improve efficiency and reduce injury risk, and how to adjust it without chasing a magic number.

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

​Sydney McLaughlin-Levrone Named One of Forbes’ Highest-Paid Female Athletes​

Track stars rarely crack Forbes’ money lists—so seeing Sydney McLaughlin-Levrone ranked among the world’s highest-paid female athletes is a big moment for the sport.

But the numbers behind her $8.2 million year reveal something far more complicated about how elite runners actually get paid.

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 12 Days of Christmas Workout: Stay Moving Through The Holiday Chaos​

The holiday season is exciting, joyful—and wildly chaotic for training. This at-home workout makes it easy to sneak in movement whenever you can, no gym or equipment required, so you can stay active without stressing about schedules, splits, or perfection.

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

​WATCH: The 8 Most Common Running Form Mistakes​

Marathon Handbook's Katelyn Tocci, a coach and ultramarathoner, breaks down the eight most common mistakes runners make in their form and demonstrates the best ways to fix them.

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

Ready to kick off the new year with a big running goal, but not sure where to start? 🏃‍♀️✨ ​ Meet Katelyn, our UESCA-certified running coach with over a decade of experience guiding runners of all levels—whether you’re chasing your first 5K, aiming for a marathon time goal, or lining up for an ultra. The start of a new year is the perfect time to set a bold goal and build a smart plan to reach it. ​ As a passionate ultra-runner herself, Katelyn understands the highs, lows, and everything in between. She’ll create a training plan tailored to you—your fitness, your schedule, and your ambitions. ​ With unlimited messaging, ongoing feedback, and twice-monthly video check-ins, you’ll have the guidance and support to stay consistent all year long. ​ Your next breakthrough starts now—let’s make this your strongest year yet. 💪🏼 LEARN MORE

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QUICK SPRINTS

• The Murph Workout Guide + What’s A Good Murph Time?
• ​Free Marathon Training Plans For All Abilities​
• ​The Marathon Long Run: Essential Guide + Variations To Try​