+ Your new post-run routine ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏
| | | Hi runners, 👋🏼 Katelyn here with newsletter #709! |
In today's newsletter, we've got a little pre-run and a little post-run to help you bookend your best sessions yet. From smart warm-ups to recovery, and some fascinating science on drafting, we're covering the details that can make a real difference. Could drafting be your next race-day tactic to shave seconds (or even minutes) off your PR? - What is drafting? + How this controversial tactic can win you back seconds (or minutes!): How running in someone's wake reduces energy cost, and when it can actually improve performance.
- New York Marathon champion Albert Korir provisionally suspended after doping test: Kenyan runner who won the 2021 race tested positive for a banned endurance drug, officials say.
- The 15 best dynamic stretches for runners: The warm-up moves that prepare your body for impact, improve performance, and reduce injury risk.
- Would you try the '24 parkruns in 24 hours' challenge? What began as a late-night idea between friends has grown into a demanding, unsanctioned endurance challenge now raising money for charities across Australia.
- The best post-run routine: Do these 9 things after every run: A simple, science-backed recovery checklist to help you bounce back faster and stay healthy.
- Molly Seidel wins Bandera 50K in ultratrail debut, setting course record: Olympic marathon bronze medalist finishes first overall in Texas race as she begins a new chapter in trail running
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 From a historic Houston Half Marathon debut to a grassroots Burrito League replacing the Chipotle Strava Challenge, the running world wasted no time kicking off 2026 with chaos.
In today's edition of our new weekly running news show "The Running Story," we break down marathon breakthroughs, Olympic implications, ultra running controversy, and European records falling in Valencia — everything you need to know from the week in running. Listen & Subscribe Here: | |
| 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 Drafting isn't just for cyclists or world-record attempts. From Kipchoge's sub-2 marathon to everyday racing, this guide breaks down what drafting really does, how much protocol matters, and when it can actually help runners save energy and time. | |
| 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 Albert Korir—one of Kenya's most reliable marathon performers and a past NYC champ—has been hit with a provisional suspension after an out-of-competition doping finding, according to the Athletics Integrity Unit. With few details released so far, the news raises big questions about what comes next for his results, reputation, and the sport's ongoing anti-doping fight. | |
| 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 Five minutes. That's all it takes to warm up properly before a run. Here's why dynamic stretching should be a non-negotiable part of your routine. | |
| 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 Running 24 separate parkruns in 24 hours sounds like a joke… until you realize a growing crew of Aussie runners is actually doing it, turning spreadsheets, car shuttles, and sleep deprivation into a community-driven endurance dare. | |
| 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 Your training doesn't end when the run stops. This guide breaks down why post-run recovery matters and the simple routine that helps you bounce back faster, stay healthy, and get more from every workout. | |
| 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 Molly Seidel just stepped into ultrarunning—and made it look way too easy. In her 50K debut at Bandera, the Olympic marathon medalist delivered a performance that instantly turned heads (and stopwatches). But the bigger story is what this win signals: a new chapter, a new surface, and a high-stakes path toward one of the sport's most coveted starting lines. | |
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