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

Hi runners, 👋🏼 Katelyn here with newsletter #625!

From those first sleepy morning miles to the post-run stretches we promise not to skip, today's lineup hits close to home.

I’ve rounded up some of my favorite guides to help you fuel better, recover smarter, and maybe find a little extra spark for your next run — plus one seriously inspiring performance from the GOAT herself.

Here’s what’s new:

• 🎧 In-depth Interview: Skratch Labs founder Allen Lim talks authentic sports nutrition: Alex sits down with Lim as he shares what “real food for real athletes” really means — and how runners can fuel smarter.
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• 🏃‍♂️ Prime Big Deal Days are basically early Black Friday for runners. Whether you’re shopping for gear, gifts, or just treating yourself, we found the steepest markdowns on shoes, watches, and recovery tools you’ll actually use.​
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• ☀️ Why you should run in the morning: Discover why early miles might just be your secret weapon for consistency, focus, and confidence.
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• 🧘‍♀️ The 12 best post-run stretches for runners: Recover faster and keep your muscles happy with this essential coach-approved stretching routine.
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• 🏆 Ultrarunner Courtney Dauwalter just made her pro marathon debut: The trail legend’s first road marathon in over a decade ends with a top-10 finish and her trademark smile...and we've got her splits.
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• 🍎 The runner’s diet: Everything you need to know about nutrition for runners: From macros to meal timing, here’s how to fuel your training, boost recovery, and feel your strongest.

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

🥑 Skratch Labs Founder Allen Lim Talks Authentic Sports Nutrition​

PhD, elite coach, and founder Allen Lim (PhD) 🥗 is a mad scientist of endurance nutrition ⚡.

In this wide-ranging conversation 🎙️, he talks about why you should avoid products that taste “science-y” 🧪, developing recipes for pro athletes from scratch in a mobile food truck 🚚, and why his best advice is — “don’t be a d**k” 😅.

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 Best Amazon ‘Prime Big Deal Day’ Deals For Runners: Shoes, GPS, and more​

Prime Big Deal Days are live, and the running deals are too good to miss. Shoes, watches, recovery tools, and nutrition essentials all made the cut.
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​We sifted through hundreds of listings to find the ones truly worth your click (and your wallet).

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

☀️ Why You Should Run In The Morning​

☀️ I’m a morning runner through and through, and I can honestly say there’s nothing better than starting my day with those early miles. 🏃‍♀️ The quiet roads, the rising sun, and that post-run feeling of accomplishment set the tone for everything that follows.

I can relate to so many of the benefits on this list — from stronger consistency to better focus — and I’m convinced that running in the morning is my secret weapon for feeling ready to take on the day. 🌅

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 Best Post-Run Stretches For Runners​

🧘‍♀️ I’ll be honest — I’m not someone who loves to stretch. But every time I slack off, I start to feel that creeping tightness that can turn into a real hold-up in my training.

That’s why I put together this simple, effective post-run stretching routine to help you recover faster, reduce soreness, and keep those muscles happy. 🏃‍♀️✨

Here are my favorite post-run stretches (with step-by-step instructions + GIFs!) to keep you running strong and pain-free.

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

🏆 Courtney Dauwalter Just Ran Her First Road Marathon In 13 Years (Here Are Her Splits)​

My absolute idol, Courtney Dauwalter, the queen of the trails and master of the Pain Cave, just swapped singletrack for pavement at the Twin Cities Marathon, clocking an incredible time in her road marathon debut. 😱🔥

How did the world’s best ultrarunner handle 26.2 miles of asphalt? Let’s just say… she did it in true Courtney fashion. 👟💪

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 Runner’s Diet: Everything You Need To Know About Nutrition For Runners​

🏃‍♀️ Following our chat with Skratch Labs founder Allen Lim on smart fueling, we’re diving deeper 🍎 with our sports nutritionist’s complete guide to running nutrition 🥑 — how to fuel your runs, balance macros ⚖️, and recover smarter for long-term endurance and strength 💪.

QUICK SPRINTS

• ​Dynamic Stretches For Runners: 15 Must-Do Moves Before Every Run​
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• ​The Lunch Run: How To Perfect Your Midday Workout​
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• ​Hydration For Runners: Everything You Need To Know​