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

Hi runners, 👋🏼 Katelyn here with newsletter #519!

Whether you’re bouncing back from a spring marathon, eyeing your first ultramarathon, or just getting moving again after a break, we’ve got something for you.

From deep dives into super shoes and cross-training secrets to race-day drama and expert tips, today's edition is packed with fresh insights, motivation, and a little bit of controversy.

Let’s get into it. 👇

• 👟 New Podcast: Inside the science (and hype) of super shoes: From carbon plates to foam physics, we break down everything you need to know—plus our current top picks.
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• 🧼 How long do running shoes last? Avoid injury and sluggish miles—here’s how to tell when your shoes are past their prime.
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• 🏔️ Hell and high trails: The story behind the Western States 100: Amby Burfoot explores the legends, the course, and what makes WS100 the most iconic ultra in the U.S.
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• ⬆️ Marathon to ultramarathon: Ready to go beyond 26.2? Here’s how to train smart and make the leap to your first ultra.
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• 💪 How to get back to running after time off: Whether it’s been a few weeks or a few months, here’s how to rebuild your fitness with confidence.
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• 📹 Watch: How track phenom Jakob Ingebrigtsen cross-trains through injury: Elliptical intervals, pool reps, and heat-layered suffering—lessons from a sidelined star.
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• ⚠️ Gabby Thomas harassed by gambler at Grand Slam Track meet: Olympic champion calls out sports betting culture after being heckled during the 100m.
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• 🔥 Watch: California teen disqualified after iconic celebration at state track final: Clara Adams’ fire extinguisher tribute to Maurice Greene cost her a title—and sparked debate over fairness and race.

Happy running! 🏃🏻‍♀️⭐

Katelyn Tocci
Managing Editor
Head Coach

​🎙️ Inside the Science (and Hype) of Super Shoes: The Tech That Changed Running Forever​

Ready to nerd out on carbon plates, bouncy foam, and record-breaking kicks? 👟💨

Katelyn, Alex, and Michael get into the science and the hype behind super shoes—what makes them fast, why they matter, and whether we've hit the tech limit. ⚡

Alex breaks down the wildest foam stats, game-changing geometry, and what’s next in the shoe arms race. 🧪🔥

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 Long Do Running Shoes Last? And Here’s When To Change Them​

Still hanging on to those worn-out running shoes? 👟💔

It might be time to finally let them go (yes, even your PR pair).

From mileage limits to subtle signs of wear, this guide breaks down when your shoes are holding you back. 🏃‍♂️📏🔁

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

🏔️ Hell And High Trails: The Story Behind The Western States 100​

The Western States 100 isn’t just America’s oldest mountain ultra—it’s the beating heart of trail running history. 🏞️🔥

Amby Burfoot dives deep into the legends, quirks, course records, and unforgettable moments that make WS100 the most competitive ultra in the U.S. 🏃‍♂️⛰️

With the 47th edition fast approaching, here’s everything you need to know about the race that defines the sport.

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 To Ultramarathon: Make The Leap With Our Expert Tips​

Thinking about going beyond 26.2? 🏃‍♂️🌄 T

his guide breaks down how to make the leap from marathon to ultramarathon—training tips, gear must-haves, fueling strategies, and how to conquer those extra miles (and mountains) without burning out. 💪🎒

Ready to go ultra? Let’s do it. 🚀👟

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: How Track Phenom Jakob Ingebrigtsen Cross-Trains Through Injury​

Ever wondered how a world champion trains when he can’t run? 👟

🔥 Jakob Ingebrigtsen’s cross-training grind—elliptical intervals, pool reps, and heat-layered suffering—offers a raw look at elite-level rehab. 🧠💦

This behind-the-scenes video shows what it really takes to stay race-ready while sidelined.

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: Gabby Thomas Harassed By Gambler At Grand Slam Track Meet​

Olympic champion Gabby Thomas was harassed by a sports gambler at the Grand Slam Track meet, and the fallout is sparking urgent questions about athlete safety, gambling culture, and the dark side of growing visibility. 🏃‍♀️🎯

As track enters a new era, can it protect its stars? 👀⚠️

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: California Teen Disqualified After Iconic Celebration At State Track Final​

A bold celebration, a lost title, and a conversation that’s far from over. 🔥🏃‍♀️

Clara Adams’ tribute to sprint legend Maurice Greene made headlines—and raised big questions about rules, race, and respect. 🧯👀

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 Start Exercising Again After A Break Or Injury, And Stick To It!​

Coming back after time off? 🛑➡️🏋️

Whether it was an injury, burnout, or life getting in the way, this guide is your go-to for restarting your workout routine with confidence. 💪✨

Learn how to rebuild fitness, stay motivated, and make your comeback stick—for good. 🔁🔥

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

✨ Happy Global Running Day To Those Who Celebrate...And Those Who Don't​

QUICK SPRINTS

• ​How To Run 100 Miles: Our Expert Guide + Training Plan
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• ​How To Choose The Right Running Shoes
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• ​9 Tips On How To Choose Your First Ultramarathon​