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Hi runners, 👋🏼

Katelyn here with newsletter #438!

Marathon season is officially underway, and we're bringing you our instant reaction podcast to the Tokyo Marathon!

Crossing the finish line of a marathon major is just the beginning—smart recovery is key to getting back to training stronger than ever.

Whether you raced Tokyo, have another upcoming marathon, or are tackling any distance, I’ve gathered our best recovery guides to help you bounce back.

Plus, don’t miss a special feature by Amby Burfoot, where he dives into the speed boom happening in running right now. He polled top endurance experts to uncover why runners are racing faster than ever—and the results may surprise you!

⚡ Why runners are racing faster than ever: Amby Burfoot investigates the running speed boom with insights from endurance experts.

🍎 What to eat after a marathon: Smart post-race nutrition to replenish energy and kickstart muscle repair.

💪 Post-marathon recovery: Bounce back strong with my expert tips: From ice baths to active recovery, here’s how to speed up the healing process.

🧘‍♀️ The 12 best post-run stretches: Loosen up and prevent stiffness with these essential stretches.

Happy running! 🏃🏻‍♀️💨

Katelyn Tocci
Managing Editor
Head Coach

What’s A Good Marathon Time? Average Marathon Times By Age, Sex + Ability

🎧 Our Tokyo Marathon Post-Race Instant Reaction Podcast

🏃‍♂️ Marathon season is officially underway, and Katelyn, Alex, and Michael are here to break it all down! 🏆💨

From the elite field battles to the biggest surprises, we’re diving into the winners, record chases and dramatic moments that made this race unforgettable.

Who dominated? Who shocked the world? 🌍⚡ And what does it all mean for the rest of the season? 📆

WATCH NOW

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

⏱️ Special Feature by Amby Burfoot: Why Runners Are Racing Faster Than Ever

From shattered world records 🏆 to jaw-dropping performances across all distances, runners are getting faster at an unprecedented rate. But why?

Is it the super shoes 👟, better training methods 📈, improved nutrition 🍎, or something else entirely?

Running legend Amby Burfoot asked the world’s top endurance scientists 🧠 to break down the key factors driving the speed boom.

Their responses reveal fascinating insights—some expected, some surprising—that could change how we think about performance and training. 🚀

HOW DO THEY DO IT?

🍎 What To Eat After A Marathon: Helpful Refueling Tips For Runners

You’ve crossed the finish line—now what?

Post-marathon nutrition is just as important as pre-race fueling when it comes to recovery. The right foods can reduce soreness, speed up muscle repair, and restore your energy so you can get back to running stronger.

From carb replenishment to hydration and protein intake, this guide breaks down exactly what to eat after 26.2 miles (or any long run) for optimal recovery. Fuel smart, recover faster! 💪🥗🚀

LEARN MORE

🧘‍♀️ The 12 Best Post-Run Stretches: Our Essential Guide

Most runners skip stretching—until tight, sore muscles start slowing them down. 🧘‍♀️

A few simple post-run stretches can boost flexibility, speed recovery, and improve performance over time.

This guide covers essential stretches with easy-to-follow instructions and GIFs to help you make stretching a quick, effective part of your routine! 💪🔥

GET THE STRETCHES

💪 Bounce Back Strong With My 13 Expert Tips for Your Post Marathon Recovery

Post-race recovery is crucial to prevent injuries, rebuild strength, and get you back to running stronger than ever.

These 13 expert coach tips will help you bounce back fast and be race-ready for your next big goal! 🏆🚀

GET THE TIPS

Looking for an experienced online running coach to help you achieve your next goal?

Meet Katelyn, our in-house UESCA-certified coach with over 10 years of experience guiding runners of all levels, from first-time 5k finishers to seasoned ultra-marathoners.

As an enthusiastic ultra-runner herself, Katelyn provides personalized training plans tailored to your fitness level and goals, complete with ongoing feedback, unlimited messaging, and video check-ins twice a month.

Let’s start turning your running dreams into achievements together—reach out today to begin your journey.

LEARN MORE