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

Hi runners, 👋🏼 Katelyn here with newsletter #474!

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​Whether you're gearing up for race day…Boston, London, maybe, or recovering from a big finish, we’ve got you covered.

From our handy pre-race checklist to guidance on how—and when—to start ramping up again after a race, we’re tackling both ends of the racing spectrum.

And for the data-driven among us, don’t miss our deep dive into heart rate variability, packed with insights to level up your training.

• 🎽 Race Day Ready: Your Complete Checklist From Start To Finish: Race day essentials to help you feel ready, not rushed.
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• 🏃‍♀️ Reverse Taper 101: Rebuilding Your Mileage After Race Day: Learn how to ease back into training and avoid injury post-race safely.
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• 📊 The Athlete’s Guide To Heart Rate Variability: A four-part series on measuring and using this powerful recovery metric.
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• Meet the Tracksmith Eliot Racer: Alex gives us his take on this indie running brand's first-ever supershoe.
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• 💊 One in Three Supplements Contain Banned Substances, Australian Survey Finds: Here's what athletes need to know.
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• 🎧Speed Goggles, Lazy Calves, and the Mystery of Heart Rate Drift: If you missed our latest pod, we answered your running questions—from training tips to gear picks and a few surprises along the way.

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

🎽 Race Day Ready: Your Complete Checklist From Start To Finish​

😬 There’s nothing worse than showing up on race day and realizing you forgot something important.

From anti-chafe must-haves to fuel and hydration gear, this guide covers everything you need to pack for your race. 🎽🧴

Avoid last-minute stress and start your race feeling confident and prepared. 🏁✅

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

🔁 Reverse Taper 101: Rebuilding Your Mileage After Race Day​

🏁 Just crossed your goal race finish line? Before diving back into training, it’s time to talk about the reverse taper. 🔁

This essential post-race phase helps you recover properly, avoid injury, and gradually rebuild your mileage.

This guide will walk you through how to ease back into running—smartly and sustainably. 👟

🏃‍♂️ Tracksmith Enters the Supershoe Game: Meet the Eliot Racer 👟⚡️​

The Eliot Racer is indie running brand Tracksmith's first-ever supershoe: a carbon-plated running shoe designed for going fast.

But can it compete with other top racing sneakers, such as the Nike Alphafly 3 and the Adidas Adios Pro Evo? 🤔

Senior editor Alex Cyr shares his full review here and lets us in on how the Eliot Racer is completely unique, how it feels on the run, and whether or not it's worth the buy. 🏅🔥

​The Athlete’s Guide To Heart Rate Variability​

✅ Part 1: What is heart rate variability?​
We break down the science behind HRV and how it can help you better understand your body’s recovery, stress levels, and readiness to train.

✅ Part 2: How do we measure heart rate variability?​
From wearables to chest straps, we explain the methods (ECG vs. PPG), ideal timing, and best practices for getting accurate readings.

✅ Part 3: How do we use heart rate variability in training?​
Learn how to interpret daily trends, recognize red flags, and adjust training intensity based on meaningful shifts in HRV.

✅ Part 4: What are the myths about heart rate variability?​
Here, we bust common misconceptions—like chasing a “perfect” score—and explain how to use HRV wisely without getting misled by noise, scores, or stress trackers.

💊 One in Three Supplements Contain Banned Substances, Australian Survey Finds—Here’s What Athletes Need to Know​

🚨 A new study has revealed that 1 in 3 popular fat burners and muscle builders may contain banned substances—many of which aren’t even listed on the label. 😳

Before you grab your next pre-workout or protein powder, you’ll want to read this. 🧪💊

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:

​WATCH: Ashley Mateo is launching RUNHER: A print mag all about women's running​

Journalist and running coach Ashley Mateo is launching a new, quarterly print magazine representing women in running: RUNHER.

QUICK SPRINTS

• ​The Marathon Taper: How To Taper Correctly For Your Next Marathon​
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• ​The Runner’s Guide To Carb Loading: Maximize Your Energy On Race Day​​
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• ​11 Pro Tips On How To Increase HRV (Heart Rate Variability)​