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

Hi runners, Jessy here with newsletter #672! 🎉

Happy Monday!​
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Here's what I have for you today:

• Most runners obsess over legs and core, but the miles eventually expose what’s missing: an upper body that can actually hold form together. This guide breaks down why upper body matters far more than most runners think.
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• World Athletics just rejected Grand Slam Track’s offer to pay half its outstanding invoice, dealing a major blow to GST’s already-fraying survival plan. Vendors now have a choice… or risk losing everything.
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• Think sprinting has nothing to do with marathoners? Think again. Short, sharp speed work can transform your running form and unlock free speed you didn’t know you had.
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• Is the treadmill secretly helping… or holding you back? And does running outside actually make you fitter, or just muddier? The science of surface, muscle activation, and pacing tells a story most runners haven’t heard, and it might change how you train.​
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• Most runners know cadence matters, but few understand just how much it shapes speed, efficiency, and injury risk. This guide breaks down why a quicker step rate can change your entire stride, and the small, doable tweaks that make it happen.​
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• WATCH: Best Running Shoes of 2025: Our Official Winners & Big Surprises

Get ready to get faster!

Jessy Carveth
Senior News Editor

​Upper Body Workout For Runners: Benefits + 11 effective Exercises​

Running economy isn’t just built from the waist down.

Strong arms, lats, and shoulders help stabilize your stride and delay fatigue, and most runners skip that work entirely.

This guide shows how upper-body strength actually influences performance, then walks through 11 exercises that target the muscles runners rely on but rarely train.

​World Athletics Rejects Grand Slam Track’s 50% Repayment Offer​

Grand Slam Track’s financial crisis took another hit this week when World Athletics flatly rejected its 50% repayment offer, the same deal GST is pressuring all vendors to accept before a looming bankruptcy deadline.

With the governing body demanding full payment, the league’s already-shaky rescue plan just became even harder to sell.

​The 6 Best Sprint Workouts For Beginners To Help You Get Faster​

Sprinting isn’t just for 100-meter specialists.

A well-designed sprint session can make distance runners faster, smoother, and more economical if you ease into it the right way.

This guide breaks down the best beginner sprint workouts, plus how to warm up, protect yourself from injury, and safely add speed to your training week.

​Treadmill Vs Outdoor Running: Which Helps You Perform Better?​

If you’ve ever wondered whether your body works differently on a treadmill versus the roads, the answer is yes, just not in the way most runners assume.

This guide breaks down what really changes, what stays the same, and when each option might give you an edge.

​Boost Your Stride: How to Increase Cadence While Running​

Cadence might be the most underrated part of running mechanics. A few extra steps per minute can improve efficiency, lower injury risk, and make speed work feel easier.

Here’s how to adjust it safely, and why it’s worth your attention.

​WATCH: Best Running Shoes of 2025: Our Official Winners & Big Surprises​

This week we reveal the Best Running Shoes of 2025 — from super shoes to daily trainers, stability picks, super trainers, the most innovative models, and our official 2025 Shoe of the Year.

Michael, Katelyn, and Alex break down testing insights, pro-level performance results, cultural impact, and what regular runners actually feel underfoot. We also discuss Nike’s big revival, ASICS’ dominance, Puma’s engineering breakthrough, and Adidas’ race-winning super shoe.

QUICK SPRINTS

• ​The 7 Best Plyometric Exercises For Speed
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• ​How To Start Trail Running: 6 Tips For Beginners To Get Going
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• ​Everything You Need To Know About Running With Gels​