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Hi runners, 👋🏼 Katelyn here with newsletter #464!

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​Whether you're staring down a race you didn’t quite train enough for (we’ve all been there), noticing something off with your stride, or dealing with the tight-glute epidemic that seems to be going around — we’ve got you covered.

Plus, there are some big headlines in the running world you’ll definitely want to catch up on. 👇

• "It's time to destroy the Barkley" Celebrity ultrarunner David Goggins posted on social media that he will run AND FINISH the 2026 Barkley Marathons​
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• 🏁 6 tips for running a marathon when undertrained and underprepared: Your race-day survival guide for when training didn’t go to plan.
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• 👣 Are you overstriding? Spot this common form flaw and fix it for smoother, more efficient running.
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• 🍑 7 bodyweight glute exercises that don’t require weights: Strengthen those glutes anywhere, no equipment needed.
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• 🥇 Jean-Louis Esnault and Wendy Alexis set jaw-dropping age group world records: These masters athletes are rewriting what’s possible.
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• 🌍 World Athletics extends ban on Russia and Belarus until Ukraine peace agreement: The governing body holds firm as global tensions continue.

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

​⛰️ David Goggins: Finishing the 2026 Barkley Marathons “Will Be Easy.”​

🤯 The former Navy SEAL and ultrarunning icon claims he’s not just planning to finish the world’s most brutal race — he’s coming to break it. With only 20 finishers in nearly four decades, the Barkley is built to crush even the toughest athletes. But Goggins thinks it’s built for him.

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

🏁 6 Tips For Running A Marathon When Undertrained And Underprepared​

😬 Didn’t train like you planned? You’re not alone — and you’re not doomed.
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These six strategies will help you conserve energy, stay steady, and finish your marathon strong. 💪🏼
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🏁 Whether it’s your first or a last-minute comeback, this guide is your race-day lifeline.

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

👣 Am I Overstriding When I Run? Here’s How to Find Out​

👣 Is your stride holding you back? Overstriding is a sneaky form flaw that can lead to injuries and slower miles.
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🧐 Learn how to spot it, why it happens, and the simple tweaks that can make your running smoother and more efficient.

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

🍑 7 Bodyweight Glute Exercises That Don’t Require Weights​

🍑 Tight or weak glutes? It’s one of the most common issues runners face.
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These seven bodyweight exercises will help you build strength and stability; no equipment is needed. 🏠
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💪 A quick, effective glute workout you can do anywhere to support better running and injury prevention.

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

🥇 Jean-Louis Esnault and Wendy Alexis Set Jaw-Dropping Age Group World Records​

🔥 Think age is a limit? Think again. Two masters athletes just redefined what’s possible on the track.
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🎽 Their record-breaking performances at the World Masters Championships are nothing short of legendary.
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👀 No spoilers here — but trust us, you’ll want to read this one.

🌍 World Athletics Extends Ban on Russia And Belarus Until Ukraine Peace Agreement​

🌍 World Athletics holds the line as the war in Ukraine continues.

Russian and Belarusian athletes remain banned from competition under the federation’s zero-tolerance stance. 🚫
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⚖️ A firm message from Sebastian Coe on ethics, accountability, and the future of fair play in sport.

QUICK SPRINTS

• ​How To Improve Running Form: 29 Ways To Run More Efficiently​​
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• ​8 Must-Do Marathon Strength Training Exercises for Runners​​​
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• ​Track Workouts To Improve Your Speed, Strength and Endurance​