Marathon Handbook Podcast

Stop guessing your training and race pace! In this episode of the Marathon Handbook Podcast, hosts Michael Doyle, Coach Katelyn Tocci, and Alex Cyr break down how to scientifically and practically discover your true race and training pace — without falling into common runner traps.

We explore:

• Six pace trap archetypes every runner should avoid (like the Marathon Mathematician and Legacy PR Guy)
• The most effective tools and calculators to dial in your real fitness level
• How to adjust pace throughout the season
• And how to use time trials and recent race data to plan smarter

Whether you’re gunning for a sub-3 marathon, aiming for a PR in the 10K, or just want to train more efficiently, this episode is your definitive guide to realistic and smart pacing strategies.

🔗 Resources Mentioned:

▶ VDOT Calculator by Jack Daniels

▶ McMillan Running Calculator

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🎧 Listen to the podcast:
Spotify: https://open.spotify.com/show/7o72muiWY6TSNrwfzirqH6?si=4cf9310996e14ae6
Apple Podcasts: https://podcasts.apple.com/us/podcast/marathon-handbook-podcast/id1687070922

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⏱️ Timestamps / Chapters

00:00 - Intro
01:00 - Why Most Runners Guess Their Pace Wrong
06:50 - The 6 Pacing Traps Runners Fall Into
07:50 - #1: The Marathon Mathematician
12:18 - #2: The Legacy PR Guy
16:47 - #3: The Copycat
22:20 - #4: The Tempo Merchant
29:35 - #5: The Round Number Chaser
34:45 - #6: The Negative Split Fantasist
38:10 - Tools to Find Your Real Race Pace
39:30 - Using Time Trials and VDOT
42:50 - Recent Race Results as Fitness Predictors
45:30 - How to Use Pace Calculators (VDOT, McMillan)
49:45 - Short vs Long Race Prediction Accuracy
56:50 - RPE and Recovery Runs
59:30 - Final Thoughts + How To Apply This In Training
1:01:00 - Upcoming Reviews & Channel Updates

Our free marathon training plans:
https://marathonhandbook.com/trainingplans/marathon-training-plans/

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In this episode of the Marathon Handbook Podcast, the hosts Alex Cyr, Katelyn Tocci and Michael Doyle delve into the complexities of running a 5K, exploring its challenges, physiological demands, and effective training strategies.

They discuss the mental and physical aspects of the race, emphasizing the importance of pain tolerance and speed endurance. The conversation includes personal anecdotes, expert insights, and practical tips for runners looking to improve their 5K performance. In this conversation, the speakers delve into the intricacies of training for 5K races compared to marathons, discussing the specific workouts and strategies that can help runners achieve personal bests. 

They explore the importance of understanding pain in training, the significance of various workout types, and how to integrate them effectively into a training regimen. The discussion also highlights upcoming content and interviews that will provide further insights into running performance.

Chapters with Timestamps:

00:00 Introduction to the 5K
02:53 Defining the 5K: Pain, Fear... and Fun?
05:59 Physiological Insights of the 5K
11:54 Training Strategies for 5K Success
18:01 Would You Rather: 5K Scenarios
23:50 The Importance of Speed and Endurance
30:01 Conclusion and Key Takeaways
37:12 Marathon vs. 5K Training Dynamics
40:40 5K Workout Strategies for Personal Bests
41:49 Understanding Pain in 5K Training
42:30 The Prove It Workout: A Key to 5K Success
49:04 Race Pace Kicks: A Unique Training Approach
55:04 The Four, Three, Two, One Workout Explained
01:00:02 Integrating Workouts for Optimal Performance
01:01:25 Upcoming Interviews and Content

Our co-host Alex Cyr finally did it — broke 30 minutes in the 10K before his 30th birthday. But in this deeply personal episode, he, Katelyn Tocci, and Michael Doyle go beyond splits and finish lines. They unpack the mental toll of public goals (13:00), the crash after big wins (25:00), and how to redefine motivation (40:00). It’s a story of resilience, racing, identity, and the strange emotional alchemy of chasing big dreams.

🎙 Topics Covered:

• 10K race strategy & pacing breakdown
• Running through exhaustion and travel fatigue
• The danger of public goals + social media pressure
• Imposter syndrome at every pace
• Post-race blues and dopamine crash
• Why your best race isn’t always your fastest
• Shifting from chasing times to racing people
• Finding purpose after you hit your big goal
• How to manage running motivation long-term

📩 Join our daily newsletter: marathonhandbook.com

📸 Follow us on Instagram: @marathonhandbook

In this special instant reactions episode, Marathon Handbook’s Editor-in-Chief Michael Doyle and News Editor Jessy Carveth break down all the drama from the 2025 London Marathon just hours after the race wrapped.

From Tigst Assefa’s women’s-only world record to Eliud Kipchoge’s twilight career run, plus shocking moments like Sebastian Sawe’s controversial race-winning move — we dive into all the elite races, surprises, disappointments, and behind-the-scenes insights from London.

Jessy, fresh from the media center in London, shares insider takes you won’t hear anywhere else.

🎥 Also check out our full London Marathon Watch Along Replay on our YouTube channel!
https://youtube.com/live/R7E8R59jVro?feature=share

⏱ Chapters and Timestamps

00:00 – Intro + Wahoo Kickr Run Sponsor Read
02:00 – Sensational Vibes in London: City Takeover and Massive Crowds
05:00 – Behind the Scenes at London: Emotional Finishes and Media Center Insights
08:00 – Women’s Elite Race Breakdown: Tigst Assefa’s World Record Performance
15:00 – Sifan Hassan Struggles: Dissecting a Disappointing Day
20:00 – Elite Women’s Field Analysis: How Missing Stars Changed the Race
25:00 – Men’s Elite Race Breakdown: The Kipchoge Question
30:00 – Is Eliud Kipchoge Past His Prime?
35:00 – Jacob Kiplimo’s Promising Debut
40:00 – Sebastian Sawe’s Controversial Feed Zone Move
45:00 – Biggest Winners of the Day
50:00 – Biggest Disappointments and Tough Days
55:00 – Biggest Surprises and Burning Questions
1:00:00 – New Balance Gear: Hits and Misses at London Expo
1:05:00 – Closing Thoughts: Who’s Chasing Sub-2 Hours Next?

#LondonMarathon #MarathonRunning #TigstAssefa #EliudKipchoge #SifanHassan #RunningCommunity #MarathonTraining #RunningPodcast #RunnersOfYouTube #LondonMarathon2025

The 2025 London Marathon is here, and we’ve got your ultimate preview: elite race insights, logistics, history, and how to watch. Then, in a breaking second segment, we unpack Nike’s stunning new Breaking4 project—Faith Kipyegon’s quest to become the first woman to run a sub-4 minute mile. All the context, science, and bold predictions are here from Michael Doyle and Alex Cyr.

This episode is brought to you by the Wahoo KICKR RUN.

🔗 Links & Resources:

Subscribe to our newsletter for the London Marathon Watch-Along link:
https://marathonhandbook.com/newsletter/

Nike launches “Breaking4” challenge to test limits of women’s mile:
https://marathonhandbook.com/nike-launches-breaking4-challenge-to-test-limits-of-womens-mile/

Who Is Faith Kipyegon? The Greatest Miler in History Eyes the Impossible With Breaking4:
https://marathonhandbook.com/who-is-faith-kipyegon-the-greatest-miler-in-history-eyes-the-impossible-with-breaking4/

⏱️ Chapters with Timestamps (YouTube or Podcast Player)

00:00 – Intro + Boston Recap

01:00 – Previewing the 2025 London Marathon

03:30 – Start Times + Streaming Options

06:00 – Lottery & Participation Stats

08:00 – Course Logistics & History

14:00 – London’s Most Iconic Moments

21:00 – Tower Bridge + Race Landmarks

26:00 – Weather Forecast & Strategy

28:00 – Women’s Elite Race Preview

36:00 – Predictions + World Record Hot Takes

40:00 – Men’s Elite Race Preview

52:00 – Kipchoge’s Redemption Arc

59:30 – Marathon Majors Power Rankings

1:03:50 – Outro

1:08:20 – Nike BREAKING4: Segment Intro

1:10:00 – What Is Breaking4?

1:13:00 – Faith Kipyegon’s 3:59 Mission

1:17:00 – The Sports Science + Andy Jones

1:23:00 – Can She Do It? Predictions + Timeline

1:27:00 – Wrap-up + What’s Next

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Editors Alex Cyr, Michael Doyle and Katelyn Tocci host an instant reaction episode, live from near the finish line of the Boston Marathon. They break down the phenomenal elite races, as well as Katelyn's experience running the marathon.

Watch a replay of our Watch-Along Live Stream of the Boston Marathon:
https://youtube.com/live/y5enYRMrI1U

⏱️ Timestamps & Chapters

00:00 – Welcome to Boston!
Michael, Katelyn, and Alex reunite for a live post-marathon pod near the finish line.

01:30 – Katelyn’s Boston Marathon Recap
A chaotic start, crowded early miles, fueling on the fly, and a brutally nostalgic homecoming through Newton. Katelyn shares what it’s like to race Boston 20 years after her first time—and why this one was so special despite the cramps, hills, and heartbreak.

14:00 – Can You PR in Boston?
Short answer: probably not. The trio debates the myth of the Boston PR.

16:30 – Marathoning vs. Ultras
Katelyn compares the marathon grind to ultra running—her verdict might surprise you.

⸻

🏃‍♀️ Elite Women’s Race Breakdown (starts at 20:15)

20:15 – High Stakes from the Gun
Buriso and Yehualaw force the pace early; Lokedi comes ready to rewrite her 2024 ending.

22:30 – Revenge and Records
Lokedi outkicks Obiri in a dramatic role reversal from last year and shatters the course record.

26:00 – American Highlights
Jess McClain stars with a 3-minute PR; Des Linden retires with grace.

⸻

🏃‍♂️ Elite Men’s Race Recap (starts at 28:55)

28:55 – Surprise Front Pack
Mantz, Young, Linkletter, and others shake up the race early.

31:00 – John Korir’s Perfect Breakaway
Michael’s pick pays off: Korir surges at mile 20 and holds on for the win.

34:45 – Mantz’s Breakthrough
Almost grabs the American Boston record (2:05:08) and reclaims his Strava crown from Alex.

37:00 – Major PRs + New American Name
Linkletter (2:07:02), Young (2:07:04), and Ryan Ford (2:08:00) impress.

⸻

🏁 Closing Thoughts (starts at 39:00)

39:00 – Favorite Moments & Reflections
Katelyn reflects on letting go of time goals and running with joy.

41:30 – What’s Next
Looking ahead to the 2025 London Marathon and future live coverage.

Join the conversation on our socials:

Follow us on IG: https://instagram.com/marathon.handbook
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#bostonmarathon #2025bostonmarathon

We’re back with a full preview of the 2025 Boston Marathon! Michael Doyle, Alex Cyr, and Katelyn Tocci break down everything you need to know heading into race weekend:

• Start times and how to watch
• Elite field preview + American hopefuls
• Katelyn’s emotional story about her first Boston Marathon in 2003
• Course breakdown + pacing strategy
• Alex’s weather forecast + key advice
• Live show details (Saturday night!)
• Predictions: who’s winning Boston 2025?
  
  

🎥 Watch our live stream during the race (Monday @ 9 AM ET) right here:
https://youtube.com/live/y5enYRMrI1U?feature=share

How to watch the lives stream and broadcast:
https://marathonhandbook.com/how-to-watch-the-2025-boston-marathon-a-complete-guide-for-spectators-and-viewers/

Amby Burfoot's essay on his most cherished Boston momento:
https://marathonhandbook.com/ive-run-28-boston-marathons-and-i-even-won-one/

Our Ultimate Guide to the Pop-Ups and Shakeout Runs in Boston:
https://marathonhandbook.com/the-ultimate-guide-to-boston-marathon-weekend-pop-up-shops-and-shakeout-runs/

Get fired up with deep insights, pro tips, and the spirit of Boston. Don’t forget to check out our post-race instant reaction episode coming Monday afternoon.

Chapters with Timestamps:

00:00 - Intro + Hosts Check-In  
01:20 - Boston Marathon Preview Overview  
02:36 - Live Show Announcement  
04:25 - Watch-Along Plans for Monday  
05:06 - Team Vibes and Schedule  
06:27 - Katelyn's Instant Reaction Plan  
08:21 - Boston Start Times Breakdown  
09:33 - Katelyn's Boston Story (2003)  
12:30 - Alex’s Boston Experience  
15:51 - Boston Trivia Game  
25:04 - Course Strategy + Amby’s Advice Tease  
28:38 - Newton Hills & Course Psychology  
35:16 - Finish Line Magic  
36:08 - Weather Forecast  
40:40 - Women’s Elite Field Breakdown  
45:33 - Top American Women Picks  
48:03 - Women’s Winner Predictions  
52:34 - Men’s Elite Field Breakdown  
58:06 - Top American Men Picks  
1:02:29 - World Marathon Majors Rankings  
1:06:52 - Final Thoughts + What’s Next  

Over 230,000 runners read our newsletter. Sign up here and get our free book The 26 Golden Rules Of Running:
https://marathonhandbook.com/newsletter/

Our free marathon training plans:
https://marathonhandbook.com/trainingplans/marathon-training-plans/

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#BostonMarathon #RunningPodcast #MarathonPreview #Boston2025 #NewtonHills #AmbyBurfoot #HelenObiri #ConnorMantz 

Mailbag time! In this spring edition, we dig into your listener questions covering all things running—from training tweaks to shoe reviews, marathon pacing, gels, treadmill strategies, and a deep dive into that eternal mystery: what are speed goggles?

Plus, Michael shares coaching tips for kids’ running programs, Caitlin gives sunscreen recs for Honolulu, and Alex bravely admits to lazy calves. We’ve got something for every runner—whether you’re chasing a BQ or your first 5K finish.

📍 LIVE SHOW ALERT! Join us April 19 at 5:30 PM at Trident Booksellers, Boston – Get your last-minute tickets (few left!):
https://marathonhandbook.com/mile-zero/

If the invite RSVP link is closed, email hi@marathonhandbook.com and we'll see if there are spaces that become available!

💬 Got a question for our next mailbag? Email us at: hi@marathonhandbook.com

🕓 Chapters with Timestamps:

00:00 – Intro + Boston Live Show Preview
02:19 – Mailbag Begins: Marathon Training Plan Structure
11:28 – Zone 2 Confusion + Heart Rate Watch Accuracy
18:23 – Training Kids & Coaching Advice
27:09 – Heart Rate Spikes and Cardiac Drift
33:52 – Treadmill vs Outdoor Running
37:08 – Shuffling Feet Fixes
40:30 – Gels During Races: How, When, and Where
47:09 – Marathon Pacing Strategy
51:07 – Gear Section: Why No Puma Love?
57:09 – Is Brooks Hyperion Good for Slower Runners?
01:03:08 – Adidas Evo SL vs Pro Evo Explained
01:05:16 – Potpourri: Speed Goggles, Sunscreen, and Tattoos
01:13:10 – Fan Shoutouts + Next Week’s Boston Preview

Over 230,000 runners read our newsletter. Sign up here and get our free book The 26 Golden Rules Of Running:
https://marathonhandbook.com/newsletter/

Our free marathon training plans:
https://marathonhandbook.com/trainingplans/marathon-training-plans/

Follow us on IG: https://instagram.com/marathon.handbook
Follow us on Tiktok: https://www.tiktok.com/@marathon.handbook
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Follow us on X: https://x.com/MarathonHB

IMPORTANT NEWS:

🎉 We're hosting a LIVE PODCAST EVENT, happening Boston Marathon weekend, Saturday, April 19th, 2025, from 5:30PM to 7:30 PM.  at Trident Booksellers on Newbury Street. There will be free food, drinks and exclusive gear giveaways! Tickets are free, but very limited, so RSVP now with this link:

https://forms.gle/zSrSDAjbSP3Gqqir7

--------------------------

In this jam-packed episode of the Marathon Handbook Podcast, we’re here to make sense of the ever-evolving running shoe landscape. From your daily trainers to the high-stakes world of super shoes—and the weird, wonderful category in between (hello, super trainers)—we cover it all.

We kick things off with some personal updates: Katelyn is closing in on the Boston Marathon and taper madness is knocking on her door. Meanwhile, Alex shares the story of his sub-30 10K attempt in New York, the triumphs and misses, and what it’s taught him about racing, pacing, and self-talk.

Then we get into the good stuff:

👟 Everyday Trainers

• What defines a great daily trainer in 2025?

• The rise of supercritical foams in easy shoes

• Top picks: ASICS Nimbus 27, Brooks Glycerin 22, New Balance 1080, On Cloudsurfer 2, Nike Vomero 18

⚡ Super Shoes

• The evolution of the carbon-plated racer

• The lightweight race shoe renaissance (hello, Adidas Pro Evo)

• Trust, performance, and the psychology of picking your race-day weapon

• Top picks: Adidas Pro Evo, AlphaFly 3, Vaporfly 4, Metaspeed Paris, Adios Pro 4

🌀 Super Trainers

• What even is a super trainer?

• The blur between workout and long-run shoes

• The Pegasus Premium paradox, and why we kind of love it

• Top picks: ASICS Superblast, On Cloud Monster Hyper, New Balance Rebel v4, Pegasus Premium, SuperComp Trainer

🔗 Mentioned in this episode:

• Tracksmith Eliot Runner review

#running #runningshoes #marathontraining #supertrainers #supershoes #bostonmarathon #tracksmith #nikealpha #asicsnimbus #adidasproevo #shoereview

On today's episode, Alex, Katelyn and Michael debate about what the single biggest milestone is in all of running.

First, Alex argues that it has to be the sub four minute mile, including the prospect that the barrier could conceivably be broken by a woman in the near future.

Then, Katelyn stumps for the Boston Marathon qualifier (or BQ) as the single most significant milestone in all of running, as it's the benchmark for thousands of recreational runners each year, and is effectively the "Olympics for the every-person."

Finally, Michael suggests that the sub two hour marathon on a legit marathon course is not only the greatest milestone in distance running, but it is the final frontier in marathoning.

Over 230,000 runners read our newsletter. Sign up here and get our free book The 26 Golden Rules Of Running:
https://marathonhandbook.com/newsletter/

Our free marathon training plans:
https://marathonhandbook.com/trainingplans/marathon-training-plans/

Follow us on IG: https://instagram.com/marathon.handbook
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#marathontraining #bostonmarathon #eliudkipchoge #runningmotivation  #runningpodcast #running

Join us for an in-depth analysis of the 2025 Barkley Marathons, one of the most brutal and mysterious ultramarathons on the planet. In this episode, we break down exactly what happened in this year’s race — from the start line in Frozen Head State Park to the final taps of "Taps" for runners who didn’t finish.

🔥 What We'll Cover:

• Who toed the line in the 2025 Barkley Marathons
• How far each runner got — loop-by-loop breakdown
• Was this the toughest edition ever? We compare it to past years
• Detailed finish statistics: Did anyone even finish the "Fun Run"?
• Weather, course conditions, and any route changes
• Historical data deep dive: Finish rates, race trends, and how the 2025 field stacked up against Barkley legends

📊 We also explore the full history of the Barkley Marathons, including:

• First-time finishers and repeat attempts
• How rare are Barkley finishes, really?
• Data trends across decades: Has the race gotten harder?

💀 Was the 2025 Barkley Marathons unbeatable? We look at the numbers.

Further Reading:

Was 2025 the Hardest Barkley Marathons Ever? The Data Says Yes:
https://marathonhandbook.com/2025-barkley-marathons-data-analysis/

Read John Kelly's breakdown of his 2025 Barkley Marathons experience:
https://marathonhandbook.com/john-kelly-reflects-on-brutal-2025-barkley-fun-run-this-one-hurt-more-than-my-full-finishes/

Re-live the event with our live updates of the 2025 Barkley Marathons:
https://marathonhandbook.com/2024-barkley-marathons-results/

Read our story "No Finishers for 2025 Barkley Marathons as 36-Hour Cutoff Passes":
https://marathonhandbook.com/breaking-no-finishers-for-2025-barkley-marathons-as-36-hour-cutoff-passes/

Who is Lazarus Lake, the Barkley Marathons creator?
https://marathonhandbook.com/lazarus-lake/

Over 230,000 runners read our newsletter. Sign up here and get our free book The 26 Golden Rules Of Running:
https://marathonhandbook.com/newsletter/

Our free running training plans:
https://marathonhandbook.com/trainingplans/

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#ultramarathonrunner #ultramarathon #barkleymarathons #runningpodcast #running

Our editors Michael Doyle, Katelyn Tocci and Alex Cyr dig into everything you need to know about the Barkley Marathons, the most mysterious, alluring and difficult race in the world. They go into the history of this 100-mile running race, its long list of eccentricities, how to get into the Barkley, and what the heck happened this year on the course, with no finishers.

Follow our live updates of the 2025 Barkley Marathons:
https://marathonhandbook.com/2024-barkley-marathons-results/

Read our story "No Finishers for 2025 Barkley Marathons as 36-Hour Cutoff Passes":
https://marathonhandbook.com/breaking-no-finishers-for-2025-barkley-marathons-as-36-hour-cutoff-passes/

Who is Lazarus Lake, the Barkley Marathons creator?
https://marathonhandbook.com/lazarus-lake/

Over 230,000 runners read our newsletter. Sign up here and get our free book The 26 Golden Rules Of Running:
https://marathonhandbook.com/newsletter/

Our free marathon training plans:
https://marathonhandbook.com/trainingplans/marathon-training-plans/

Follow us on IG: https://instagram.com/marathon.handbook
Follow us on Tiktok: https://www.tiktok.com/@marathon.handbook
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#ultramarathonrunner #ultramarathon #barkleymarathons #runningpodcast #running

We dream of the perfect race day, but let’s be honest—things can (and often do) go wrong at retty much any running event distance, from the 5K to ultramarathon distances. On today's podcast, we'll delve into the top 10 hiccups that can wreck your race.

From blown-up pacing to blister meltdowns, weather surprises fueling nightmares, to the dreaded running side stitch, we’re getting into everything that could go wrong in a race and, more importantly, how to fix it in the moment. Plus, we will share personal horror stories from the road and trail.


For each issue, we'll break down the details and science behind why it happens, practical tips on how to handle it in the moment, and strategies to prevent it from happening again.

We Cover:

00:00 - Intro
01:56 - Hitting the Wall in a Marathon
11:22 - GI Issues
22:13 - Chafing, Blisters and Shoe Problems
29:36 - Side Stitch
38:30 - Leg Craps and Muscle Fatigue
41:41 - Dehydration
50:44 - Fueling Mistakes and Energy Crashes
54:40 - Bad Weather
1:02:50 - Mental Fatigue/Losing Focus
1:13:55 - Getting Lost/Sent Off Course

Over 230,000 runners read our newsletter. Sign up here and get our free book The 26 Golden Rules Of Running:
https://marathonhandbook.com/newsletter/

Our free marathon training plans:
https://marathonhandbook.com/trainingplans/marathon-training-plans/

Follow us on IG: https://instagram.com/marathon.handbook
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Alex, Katelyn and Michael were live onstage at the Boston Run Show. They discuss the biggest running trends in 2025 and beyond: Are we really experiencing a running boom, and will it last? Are the World Marathon Majors making a mistake by expanding, and which events will be added next? Why is "running the new dating app"? And what do Nike's curious new set of running shoe patents suggest about the future of super shoes?

Over 230,000 runners read our newsletter. Sign up here and get our free book The 26 Golden Rules Of Running:
https://marathonhandbook.com/newsletter/

Our free marathon training plans:
https://marathonhandbook.com/trainingplans/marathon-training-plans/

Follow us on IG: https://instagram.com/marathon.handbook
Follow us on Tiktok: https://www.tiktok.com/@marathon.handbook
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Follow us on X: https://x.com/MarathonHB

Alex, Katelyn and Michael try something a little different in this week's podcast. They compete in a "race draft," similar to a sports fantasy draft, but with running events. They each have to build the perfect calendar year of running events, by picking one of the following: an ultra/trail event, a marathon, a half, a 10K, a 5K, a "wild card" race, and an event to they'd like to spectate as a fan. If a race is selected, it's off the board!

Follow along and tell us who has the best schedule of dream races for the year, along with your picks!

You can watch a video version of our podcasts on our YouTube channel, or on Spotify!

Over 240,000 runners read our newsletter. Sign up here and get our free book The 26 Golden Rules Of Running:
https://marathonhandbook.com/newsletter/

Our free marathon training plans:
https://marathonhandbook.com/trainingplans/marathon-training-plans/

Follow us on IG: https://instagram.com/marathon.handbook
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Our editors Alex, Katelyn and Michael discuss the 2025 Tokyo Marathon moments after the elite races wrapped up. They break down all the action, including a surprising win on the men's side, and a risky move by defending champion Sutume Kebede in the women's race. Plus, the look at track great Joshua Cheptegei's race, which is his second shot at running a marathon. Was it a success?

And finally, where does Tokyo stand as a major marathon? Is it still one of the best races in the world?

Over 240,000 runners read our newsletter. Sign up here and get our free book The 26 Golden Rules Of Running:
https://marathonhandbook.com/newsletter/

Our free marathon training plans:
https://marathonhandbook.com/trainingplans/marathon-training-plans/

Follow us on IG: https://instagram.com/marathon.handbook
Follow us on Tiktok: https://www.tiktok.com/@marathon.handbook
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Our editors Alex, Katelyn and Michael go deep on this weekend's Tokyo Marathon, the first World Marathon Major of the year!

Topics Covered:

• The intriguing history of the race
• The course
• They power rank the World Marathon Majors
• They give Tokyo a score out of 100
• Compare the elevation and course profile
• How to get into Tokyo 2026
• Unpack the elite women's race
• Unpack the elite men's race

Come see our live podcast at the Boston Run Show! March 1-2. Get tickets here:

https://thebostonrunshow.seetickets.com/event/the-boston-run-show-the-boston-outdoor-expo/boston-hynes-convention-center/3110358

Over 239,000 runners read our newsletter. Sign up here and get our free book The 26 Golden Rules Of Running:
https://marathonhandbook.com/newsletter/

Our free marathon training plans:
https://marathonhandbook.com/trainingplans/marathon-training-plans/

Follow us on IG: https://instagram.com/marathon.handbook
Follow us on Tiktok: https://www.tiktok.com/@marathon.handbook
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Follow us on X: https://x.com/MarathonHB

Our editors Alex, Katelyn and Michael delve into the concept of running economy, exploring its definition, significance, and the factors that influence it. They explain the role running form plays, and practical tips for improving running economy. 

They also share six ways you can improve your running economy, emphasizing the importance of strides, strength training, building an aerobic base, incorporating VO2 max workouts, running at goal pace, fine-tuning body composition, and the role super shoes can play on race day.

We Cover:

• What is running economy?
• Steve Prefontaine vs. Frank Shorter: a running economy comparison
• Elite runners shows that running economy can compensate for lower VO2 max.
• The role biomechanics and neuromuscular efficiency play in running economy
• Strength training
• Heel striking: good or bad?
• How to test your running economy
• Tip 1: Run strides and hill sprints
• Tip 2: Strength training is essential
• Tip 3: Build an aerobic base
• Tip 4: Run VO2 max workouts
• Tip 5: When to run at goal pace
• Tip 6: Fine-tune your body composition
• Bonus Tip: The role super shoes can play on race day.

Then, Alex and Michael are joined by running legend Amby Burfoot to analyze the crazy half marathon world record, which was set by Jacob Kiplimo last weekend in Barcelona.

------------------------------------------------------

Come see our live podcast at the Boston Run Show! March 1-2. Get tickets here:

https://thebostonrunshow.seetickets.com/event/the-boston-run-show-the-boston-outdoor-expo/boston-hynes-convention-center/3110358

Our free marathon training plans:
https://marathonhandbook.com/trainingplans/marathon-training-plans/

Over 210,000 runners read our newsletter. Sign up here and get our free book The 26 Golden Rules Of Running: https://marathonhandbook.com/newsletter/

Follow us on IG: https://instagram.com/marathon.handbook
Follow us on Tiktok: https://www.tiktok.com/@marathon.handbook
Like us on FB: https://facebook.com/marathonhandbook
Follow us on X: https://x.com/MarathonHB

With the 2025 marathon season just around the corner, our editors Alex, Katelyn and Michael ask: who (if anyone) will finally break the two-hour barrier on a legal marathon course? They explore the science behind running a sub-two marathon, the evolution of shoe technology, Eliud Kipchoge's Breaking2 and INEOS 1:59 Challenge events, and the haunting spectre of the world record holder, late Kelvin Kiptum. They then get into where, when and who could finally break this elusive barrier in distance running.

Come see our live podcast at the Boston Run Show! March 1-2. Get tickets here:

https://thebostonrunshow.seetickets.com/event/the-boston-run-show-the-boston-outdoor-expo/boston-hynes-convention-center/3110358

Further Reading:

The Haunting “What If…” Of Kelvin Kiptum
https://marathonhandbook.com/the-haunting-what-if-of-kelvin-kiptum/

Watch our video "Why Is the Marathon 26.2 Miles?"
https://youtu.be/cLMdmp1K4sM

What Is Lactate Threshold Training For Athletes?
https://marathonhandbook.com/lactate-threshold-training/

What Is VO2 Max? + How To Measure And Improve Your VO2 Max
https://marathonhandbook.com/what-is-vo2-max/

Running Economy: How To Become A More Efficient Runner
https://marathonhandbook.com/running-economy/

Marathon Pacers Explained: The Pros And Cons Of Running With A Pacer
https://marathonhandbook.com/marathon-pacers/

What Is Drafting? + How This Controversial Tactic Can Win You Back Seconds (Or Minutes!)
https://marathonhandbook.com/what-is-drafting/

How To Run Negative Splits: The Key To A Faster Race Time
https://marathonhandbook.com/negative-splits/

Nike’s Alphafly Vs Vaporfly: What Separates The Shoe Giant’s Two Flagship Supershoes?
https://marathonhandbook.com/alphafly-vs-vaporfly/

------------------------------------------------------

Our free marathon training plans:
https://marathonhandbook.com/trainingplans/marathon-training-plans/

Over 210,000 runners read our newsletter. Sign up here and get our free book The 26 Golden Rules Of Running: https://marathonhandbook.com/newsletter/

Follow us on IG: https://instagram.com/marathon.handbook
Follow us on Tiktok: https://www.tiktok.com/@marathon.handbook
Like us on FB: https://facebook.com/marathonhandbook
Follow us on X: https://x.com/MarathonHB

On this week's episode, Alex, Katelyn and Michael first discuss the wild and bizarre outcome of the Strava x Chipotle Challenge. Then, the play a game of "Is it true that..." They look at the science (or lack thereof) behind:

Does running on soft surfaces actually make you less injury prone than running on pavement?

Should you try to run a negative split in the marathon to achieve the best outcome?

Are there runners who just don't respond to the performance bump from super shoes?

And is it true that beet juice can improve your running performances? And what about taking caffeine during a race?

Further reading:

Two Ultrarunners took the Strava x Chipotle Segment Challenge to the Extreme:
https://marathonhandbook.com/2025-strava-x-chipotle-challenge/

The 6 Health Benefits Of Beet Juice To Boost Your Athletic Performance:
https://marathonhandbook.com/health-benefits-of-beet-juice/

Coffee Before Running? Performance Benefits + How Much To Drink:
https://marathonhandbook.com/coffee-before-running/

What Is The Best Surface To Run On To Avoid Injury?
https://marathonhandbook.com/best-surface-to-run-on/

The Fastest Marathon Shoes Right Now:
https://marathonhandbook.com/the-fastest-marathon-super-shoes-of-2024/

Come see our live podcast at the Boston Run Show! March 1-2. Get tickets here:

https://thebostonrunshow.seetickets.com/event/the-boston-run-show-the-boston-outdoor-expo/boston-hynes-convention-center/3110358

Our free marathon training plans:
https://marathonhandbook.com/trainingplans/marathon-training-plans/

Over 210,000 runners read our newsletter. Sign up here and get our free book The 26 Golden Rules Of Running: https://marathonhandbook.com/newsletter/

Follow us on IG: https://instagram.com/marathon.handbook
Follow us on Tiktok: https://www.tiktok.com/@marathon.handbook
Like us on FB: https://facebook.com/marathonhandbook
Follow us on X: https://x.com/MarathonHB

On this week's episode of the Marathon Handbook Podcast, our editors Alex, Katelyn and Michael first do a mini preview of the 2025 Tokyo Marathon, which released its elite fields this week, including one intriguing starter, Joshua Cheptegei. 

Then they talk about three super weird footwear stories: the release of the first "super sandals" (or is it "super flip flops"?), yet another Crocs marathon world record, and Hoka's "speed loafer," which may be the most ridiculous shoe in history.

Then, they are joined by Marathon Handbook founder, Thomas Watson, to discuss his most recent column for the site, entitled "Super Shoes Don't Make You Faster, It Turns Out." He explains how he's never run a race in super shoes, and now faces a personal ethical dilemma: does he taint his pre-super shoe PRs this coming year? And is running in super shoes... wrong?

Read Thomas Watson's op-ed "Super Shoes Don’t Make You Any Faster, It Turns Out":
https://marathonhandbook.com/supershoes-dont-make-you-any-faster/

Our coverage of the 2025 Tokyo Marathon:
https://marathonhandbook.com/2025-tokyo-marathon-announces-star-studded-lineup-of-defending-champions/

Kenyan Runner Wins Marathon Wearing Carbon-Plated Sandals:
https://marathonhandbook.com/kenyan-runner-wins-marathon-wearing-carbon-plated-sandals/

Hoka's "Speed Loafer" Is... A Sight to Behold:
https://marathonhandbook.com/need-to-run-to-a-meeting-introducing-the-hoka-speed-loafer/

Come see our live podcast at the Boston Run Show! March 1-2. Get tickets here:

https://thebostonrunshow.seetickets.com/event/the-boston-run-show-the-boston-outdoor-expo/boston-hynes-convention-center/3110358

Our free marathon training plans:
https://marathonhandbook.com/trainingplans/marathon-training-plans/

Over 210,000 runners read our newsletter. Sign up here and get our free book The 26 Golden Rules Of Running: https://marathonhandbook.com/newsletter/

Follow us on IG: https://instagram.com/marathon.handbook
Follow us on Tiktok: https://www.tiktok.com/@marathon.handbook
Like us on FB: https://facebook.com/marathonhandbook
Follow us on X: https://x.com/MarathonHB

Alex, Katelyn and Michael start by talking all about Alex's big half marathon personal best last weekend in Houston (1:39). Then, they share their strategies for making winter running on the treadmill not suck. In fact, they have share how the gamify their easy runs, workouts and long runs on the treadmill so they are, dare we say, fun? (11:10)

Then, Alex and Michael discuss the massive new American record in the half marathon, set in Houston by Conner Mantz. They break down his run, and what Mantz could do in the marathon over the next few years. They also explore what Mantz should choose to do with his career (1:05:53).

Come see our live podcast at the Boston Run Show! March 1-2. Get tickets here:

https://thebostonrunshow.seetickets.com/event/the-boston-run-show-the-boston-outdoor-expo/boston-hynes-convention-center/3110358

Further Reading:

11 Tips To Nail Your Long Run On A Treadmill:
https://marathonhandbook.com/long-run-on-a-treadmill/

How To Run On A Treadmill: Basics, Benefits + 5 Fun Workouts To Try
https://marathonhandbook.com/how-to-run-on-a-treadmill/

Marathon Training On A Treadmill: Our Expert Coach’s Top Tips
https://marathonhandbook.com/marathon-training-on-a-treadmill/

The Best Treadmill Workouts For Runners
https://marathonhandbook.com/treadmill-workouts/

HIIT Treadmill Workouts To Get Faster
https://marathonhandbook.com/hiit-treadmill-workout/

Here’s Our Pick Of The 13 Best Running Documentaries
https://marathonhandbook.com/the-14-best-running-documentaries/

The 70 All-Time Best Running Songs To Get You Pumped Up
https://marathonhandbook.com/the-70-all-time-best-running-songs-to-get-you-pumped-up/

Run To The Beat: High BPM Songs To Improve Your Running Performance
https://marathonhandbook.com/high-bpm-songs/

Our free marathon training plans:
https://marathonhandbook.com/trainingplans/marathon-training-plans/

Over 160,000 runners read our newsletter. Sign up here and get our free book The 26 Golden Rules Of Running: https://marathonhandbook.com/newsletter/

Follow us on IG: https://instagram.com/marathon.handbook
Follow us on Tiktok: https://www.tiktok.com/@marathon.handbook
Like us on FB: https://facebook.com/marathonhandbook
Follow us on X: https://x.com/MarathonHB

In this episode, we demystify every running trend that's trending on socials in 2025.

But first, Michael and news editor Jessy Carveth discuss the exciting breaking news that three of the greatest marathoners of all-time will race each other at this year's London Marathon. They explain why this could be a legendary and record-breaking marathon (02:05).

Then, Alex, Katelyn and Michael break down the top trends and fads in running and fitness, including:
 
What is the (insane) "75 Hard Challenge" (23:08)?
Are Run Streaks Wise (33:49)?
Is Zone 2 Training Still King? (45:35)
Is HIIT Training Still Worthwhile? (52:16)
Are Double Threshold Workouts Safe? (56:42)
Is Strava Healthy or Evil? (1:02:46)
Should You "Run Naked"? (1:11:28)
Beware of Over-Optimization and Orthosomnia (1:16:07)
Do Cold Plunges Work? (1:19:19)
The Barefoot Running Fad won't go away (1:20:29)
Fasted Running: brilliant or unhealthy? (1:22:12)
Is Strava Segment Sniping OK? (1:25:12)
Must I do Lactate Threshold Training? (1:27:09)
Why Run Clubs Are Awesome (1:27:24)
Should You Drink Chocolate Milk Post-Run? (1:28:53)
Rapid Fire Round: Silly Fad or Legit Trend (1:29:37)

They discuss what each of these trends is, if there's any science to back them up, if they've ever tried them. They also provide advice on how best to approach a running trend or fad ( (1:35:33).

Show Notes:

In 2025, It’s Time To De-Optimize Our Exercise Routines
https://marathonhandbook.com/in-2025-its-time-to-de-optimize-our-exercise-routines/

Zone 2 Training, Explained: How To Unlock Endurance And Speed
https://marathonhandbook.com/zone-2-training-the-science-benefits/

What Is Rucking? 4 Steps To Get Started Rucking Today!
https://marathonhandbook.com/rucking/

6 Ice Bath Benefits + What Is The Optimal Time To Stay In?
https://marathonhandbook.com/ice-bath-benefits/

Barefoot And Minimalist Running: The Ultimate Guide
https://marathonhandbook.com/barefoot-and-minimalist-running/

World’s Longest Running Streak Ends After 55 Years (Or 20,309 Runs)
https://marathonhandbook.com/jon-sutherland-running-streak/

What Is A Running Streak + How To Join The Run Streak Community!
https://marathonhandbook.com/what-is-a-running-streak/

Going Strava Segment Hunting In Front Of Drake’s House
https://marathonhandbook.com/going-strava-segment-hunting-in-front-of-drakes-house/

HIIT Treadmill Workouts To Get Faster
https://marathonhandbook.com/hiit-treadmill-workout/

Double Threshold Training: The Complete Guide For Runners
https://marathonhandbook.com/double-threshold-training/

Fasted Running: How To, Benefits, + Drawbacks
https://marathonhandbook.com/fasted-running/

Should You Drink Chocolate Milk After A Workout For Fast Recovery?
https://marathonhandbook.com/chocolate-milk-after-a-workout/

Quitting Strava: The Surprising Benefits Of A Social Media Break
https://marathonhandbook.com/quitting-strava/

Subscribe to the podcast on Apple Podcasts:
https://podcasts.apple.com/us/podcast/marathon-handbook-podcast/id1687070922

Subscribe on Spotify:
https://open.spotify.com/show/7o72muiWY6TSNrwfzirqH6?si=3522f6812e5f4d55

Our free marathon training plans:
https://marathonhandbook.com/trainingplans/marathon-training-plans/

Over 160,000 runners read our newsletter. Sign up here and get our free book The 26 Golden Rules Of Running: https://marathonhandbook.com/newsletter/

Follow us on IG:

Each week, the editors at marathonhandbook.com, one of the largest running focused websites in the world, discuss what's going on in the running world, as well training advice for every distance from the 5K to ultramarathons. 

Marathon Handbook's editors Alex Cyr, Katelyn Tocci and Michael Doyle provide beginner's tips on how to start running, or how to get back into running after a big break. Whether you're just starting to run for the first time and are thinking about trying your first 5K or half marathon, or if you've been running for years, but took a bit of a pause and are now seeking motivation and guidance, they have tips, insights, and do's and don't's for how to build a solid running routine.

Related Links:

Couch to 5K: https://marathonhandbook.com/couch-to-5k-training-plan/
Couch To 10K: https://marathonhandbook.com/couch-to-10k-training-plan/
Training Plan Database: https://marathonhandbook.com/running/
12 Essential Pre-Run Stretches: https://marathonhandbook.com/pre-run-stretches/
The 12 Best Post-Run Stretches: https://marathonhandbook.com/post-run-stretches/
What To Eat Before A Run: https://marathonhandbook.com/what-to-eat-before-a-run-2/
Our Complete Strength Training Plan For Runners:https://marathonhandbook.com/strength-training-plan-for-runners/
The 11 Best Bodyweight Exercises You Can Do At Home: https://marathonhandbook.com/bodyweight-exercises/
The Best Total Body Gym Workout For Runners To Get Strong: https://marathonhandbook.com/total-body-gym-workout/
How To Choose Running Shoes: https://marathonhandbook.com/how-to-choose-running-shoes/
How To Start Running Today: https://marathonhandbook.com/how-to-start-running/
The 10% Rule: Is It A Valid Way To Increase Your Weekly Running Mileage? https://marathonhandbook.com/the-10-percent-rule/
11 Running Motivation Hacks To Propel Your Training: https://marathonhandbook.com/running-motivation-hacks/
The Run Walk Method: https://marathonhandbook.com/run-walk-method/

Alex, Katelyn and Michael get out their crystal balls and peer into the future of running. But first, they discuss their holiday experiences (00:00), along with the reboot of The Marathon Project, a fascinating COVID-era event that is making its return in 2025 (16:26).

Then, they get into their predictions. Marathon Handbook's staff members each produced one bold running-related prediction for 2025. Now, they unpack theirs, explaining why truly custom running shoe technologies will finally become the norm (20:57), big changes with running races and the running scene (30:40), and whether or not the sub-two hour marathon will finally be broken on a legal course in 2025 (47:29).

Subscribe to the podcast on Apple Podcasts:
https://podcasts.apple.com/us/podcast/marathon-handbook-podcast/id1687070922

Subscribe on Spotify:
https://open.spotify.com/show/7o72muiWY6TSNrwfzirqH6?si=3522f6812e5f4d55

Further reading:

The Marathon Project Is Back in 2025:
https://marathonhandbook.com/the-marathon-project/

Our Bold Predictions For The Running World In 2025:
https://marathonhandbook.com/our-bold-predictions-for-the-running-world-in-2025/

Our free marathon training plans:
https://marathonhandbook.com/trainingplans/marathon-training-plans/

Over 160,000 runners read our newsletter. Sign up here and get our free book The 26 Golden Rules Of Running: https://marathonhandbook.com/newsletter/

Follow us on IG: https://instagram.com/marathon.handbook
Follow us on Tiktok: https://www.tiktok.com/@marathon.handbook
Like us on FB: https://facebook.com/marathonhandbook
Follow us on X: https://x.com/MarathonHB

Marathon Handbook's editors Alex, Michael and Katelyn discuss the merits and peril of giving and receiving running themed gifts (00:00). Then, they get into how to set and stick to your 2025 running-related New Year's Resolutions (18:24). Finally, they reveal their own personal running resolutions and goals for the new year (48:07).

Watch the video version of this podcast on YouTube:
https://youtu.be/ugptQqL4OZI

Subscribe to the podcast on Apple Podcasts:
https://podcasts.apple.com/us/podcast/marathon-handbook-podcast/id1687070922

Subscribe on Spotify:
https://open.spotify.com/show/7o72muiWY6TSNrwfzirqH6?si=3522f6812e5f4d55

Further reading:

Watch our episode on how to set marathon goals:
https://youtu.be/HT3fQi7wooI?feature=shared

Running Goals: 96 Exciting Goal Ideas For Your Next Training Cycle:
https://marathonhandbook.com/running-goals/

Goal Setting Considerations:
https://marathonhandbook.com/goal-setting-considerations/

Our free marathon training plans:
https://marathonhandbook.com/trainingplans/marathon-training-plans/

Over 160,000 runners read our newsletter. Sign up here and get our free book The 26 Golden Rules Of Running: https://marathonhandbook.com/newsletter/

Follow us on IG: https://instagram.com/marathon.handbook
Follow us on Tiktok: https://www.tiktok.com/@marathon.handbook
Like us on FB: https://facebook.com/marathonhandbook
Follow us on X: https://x.com/MarathonHB

Our Top 10 Stories of The Year Are...​ Crazy records, unbelievable performances and lots of controversy; 2024 was a wild year in the running world.

Our big Year-In-Review show is here! Alex, Katelyn and Michael go all the way back to January 2024, and run through every major event that took place in the running world over the past 12 months (16:41). There are wacky world records (Crocs, 1,000-marathon club, age group heroics), extraordinary performances, and quite a bit of intense controversy.

Then, we count down the 10 most popular stories on marathonhandbook.com in 2024 (1:06:43) Plus, we reveal the 10 most popular training articles of 2024 (1:18:34).

Watch a video version of this pod on YouTube (or on Spotify):

https://youtu.be/1B_t5NQcFN8

Watch our video The Top 5 Racing Shoes of the Year:
https://youtu.be/NABZQUSP_uw

Come see us live at the 2025 Boston Run Show! March 1-2:
https://thebostonrunshow.com/

Over 160,000 runners read our newsletter. Sign up here and get our free book The 26 Golden Rules Of Running: https://marathonhandbook.com/newsletter/

Listen and subscribe to our Podcast here:

Apple Podcasts: https://podcasts.apple.com/ca/podcast/the-marathon-handbook-podcast/id1687070922

Spotify: https://open.spotify.com/episode/40fbGjW1uLpDFnzsDfFXYn?si=6b44ece05be643fb

YouTube Music: https://music.youtube.com/playlist?list=PLb3iPx8Lcl9n2WSDyO4K0i5yfz93H8BZk&si=lx248VvhqYFir0rq

Follow us on IG: https://instagram.com/marathon.handbook
Follow us on Tikok: https://www.tiktok.com/@marathon.handbook
Like us on FB: https://facebook.com/marathonhandbook
Follow us on X: https://x.com/MarathonHB

Marathon Handbook was founded in 2016, with the mission from day one of helping you to run far, set goals and meet them. We provide free and super popular coach-vetted training plans for just about every distance and ability level, from your first 5K to a sub-3 hour marathon, to a 100-miler training plan. We've got you covered. We also follow the latest news and storylines in the running world, and review all the best shoes, running watches and gear on our site and our Youtube channel.

At our heart, we are runners and athletes ourselves – every person on our team is a running coach, distance runner, or certified health and fitness trainer.

#marathon #marathontraining #marathonrunning #running #runningmotivation #runningshoereview #shoereviews #runningshoes #runningshoes #runningshoesreview #Nike #halfmarathon #5k #10k

Alex, Katelyn and Michael share a special announcement about a live show in Boston in 2025! (00:00). Then they air out their opinions on the just-revealed 2025 Boston Marathon jacket (04:33). Then, they get into Nike's surprising move to gut its running shoe lineup and completely revamp it for 2025, along with other significant changes from the Swoosh (12:25). Then, they share their experiences running throughout the winter, covering their go-to winter running gear, how to train for a spring marathon through a tough winter, how and when to adjust marathon and workout paces, the best running shoes for winter running on ice and snow, and when it's too cold to run safely (spoiler: much colder than you think!) (21:44).

Come see us live at the 2025 Boston Run Show! March 1-2:
https://thebostonrunshow.com/

Watch our explainer video: Nike Is Making BIG Changes in 2025
https://youtu.be/gUjCUf9VjLA

7 Cold Weather Running Tips To Survive Winter Runs:
https://marathonhandbook.com/cold-weather-running/

Running In Snow and Ice Safely: 5 Winter Running Tips To Stay Upright:
https://marathonhandbook.com/running-in-snow/

Over 160,000 runners read our newsletter. Sign up here and get our free book The 26 Golden Rules Of Running: https://marathonhandbook.com/newsletter/

Listen and subscribe to our Podcast here:

Apple Podcasts: https://podcasts.apple.com/ca/podcast/the-marathon-handbook-podcast/id1687070922

Spotify: https://open.spotify.com/episode/40fbGjW1uLpDFnzsDfFXYn?si=6b44ece05be643fb

YouTube Music: https://music.youtube.com/playlist?list=PLb3iPx8Lcl9n2WSDyO4K0i5yfz93H8BZk&si=lx248VvhqYFir0rq

Follow us on IG: https://instagram.com/marathon.handbook
Follow us on Tikok: https://www.tiktok.com/@marathon.handbook
Like us on FB: https://facebook.com/marathonhandbook
Follow us on X: https://x.com/MarathonHB

Marathon Handbook was founded in 2016, with the mission from day one of helping you to run far, set goals and meet them. We provide free and super popular coach-vetted training plans for just about every distance and ability level, from your first 5K to a sub-3 hour marathon, to a 100-miler training plan. We've got you covered. We also follow the latest news and storylines in the running world, and review all the best shoes, running watches and gear on our site and our Youtube channel.

At our heart, we are runners and athletes ourselves – every person on our team is a running coach, distance runner, or certified health and fitness trainer.

#marathon #marathontraining #marathonrunning #running #runningmotivation #runningshoereview #shoereviews #runningshoes #runningshoes #runningshoesreview #Nike #TRE2024 #TheRunningEvent #TRE #NikeVomero #NikeVomero18 #NikePegasus #NikePegasus41 #Vomero18 #Vomero #Pegasus #Pegasus41 #halfmarathon #5k #10k

Alex, Katelyn, and Michael answer your questions in our Fall 2024 Mailbag Episode (19:19). We take on whether or not you really need to do hill repeats for marathon training, how to fix tummy troubles on race day, our fuelling strategies, the best shoes for track workouts, what the heck is going on with Nike's shoe lineup, and Katelyn's amazing midlife crisis purchase!

Then, Michael and news editor Jessy Carveth unpack the strange and controversial winners of the World Athletics Athlete of the Year Award (1:31:20).

Timestamps:

3:05 - Intro chat - XC love, and summer running in Costa Rica
19:19 - Your Mailbag Questions Answered!
1:31:20 - The Athlete of the Year Debacle, Explained

Watch the video version of the podcast on YouTube:
https://youtu.be/_BmMtou5Ih0

Further reading:

World Athletics Announces Its 2024 athletes of the Year:
https://marathonhandbook.com/world-athletics-announces-its-2024-athletes-of-the-year/

Did World Athletics Mess up Athlete Of The Year Awards To Protect Its Image?:
https://marathonhandbook.com/opinion-world-athletics-athlete-of-the-year-chepngetich-hassan/

Our free marathon training plans:
https://marathonhandbook.com/trainingplans/marathon-training-plans/

Over 160,000 runners read our newsletter. Sign up here and get our free book The 26 Golden Rules Of Running: https://marathonhandbook.com/newsletter/

Follow us on IG: https://instagram.com/marathon.handbook
Follow us on Tikok: https://www.tiktok.com/@marathon.handbook
Like us on FB: https://facebook.com/marathonhandbook
Follow us on X: https://x.com/MarathonHB

Alex, Katelyn and Michael explain Strava's bold and controversial decision to wall out many third-party apps from its platform. How will runners be affected by this drastic change? Why did the company do this, and what does this move suggest about the future of Strava?

Then, they share their reactions to seeing all the 2025 running shoes and gear in Austin, Texas, at The Running Event, reveals the forthcoming big trends in running over the next 13 months and beyond.

Timestamps:
00:00 - Intro/Turkey Talk!
07:24 - The Strava API Controversy, Explained
18:37 - What Will Be The 2025 Running Shoe and Gear Trends?

Shoe Notes:

More on the Strava situation:
https://marathonhandbook.com/strava-api-changes/

Watch all of our sneak peek 2025 shoe videos from The Running Event:

2025 On Running Shoes Preview l Cloudboom Strike LS, Cloudflow 5, and Cloudboom Max
https://youtu.be/qoBnduvuaI0

2025 ASICS Running Shoes Preview l ASICS GEL-Nimbus 27, Novablast 5
https://youtu.be/VL4klPNYr7w

2025 Brooks Running Shoes Preview l Glycerin 22, Ghost 17, Hyperion Elite 4 PB, and more
https://youtu.be/luB77AfaoDk

2025 Adidas Running Shoes Preview l Adizero Adios Pro 4 and EVO SL
https://youtu.be/6UCcjK4r8YQ

2025 Saucony Running Shoes Preview l Endorphin Trainer, Endorphin Elite 2, Triumph 23, and more
https://youtu.be/ZecN_9S19yY

2025 The North Face Running Shoes Preview l Vectiv Pro 2, Infinite 3, Enduris 4, and more
https://youtu.be/Mk_sXwffjrY

2025 Hoka Running Shoes Preview l Clifton 10, Bondi 9, Mafate X And More
https://youtu.be/rbbMgxLBgKs

Our free marathon training plans:
https://marathonhandbook.com/trainingplans/marathon-training-plans/

Over 160,000 runners read our newsletter. Sign up here and get our free book The 26 Golden Rules Of Running: https://marathonhandbook.com/newsletter/

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Alex, Katelyn and Michael are together in-person for the first time ever (!) at The Running Event, in Austin, Texas. The Running Event is basically the best running expo ever, where every brand, from Asics to Nike to Brooks to Hoka provide journalists a sneak peak at next year's shoes.
In this episode, we doll out the Marathon Handbook Awards for:
00:00:00 - Intro Chat!
00:08:47 - Best Running Innovation of 2024
00:16:20 - Best Running Watch of 2024
00:19:02 - Our Must-Have Running Items of 2024
00:35:33 - Best Indie Running Brand of 2024
00:40:02 - Best Trail Shoe of 2024
00:42:50 - Best Everyday Running Shoe of 2024
00:47:30 - Best New Shoe of 2024
00:50:25 - Best Super Trainer of 2024
00:45:44 - Best Super Shoe of 2024
01:01:10 - Best Running Brand
01:11:23 - Best Shoe of 2024

Let us know your picks in the comments!

Hosts: Alex Cyr, Michael Doyle and Katelyn Tocci

Also check out the video version of our pods on YouTube! Find us at: https://www.youtube.com/@marathonhandbook

Our free marathon training plans:
https://marathonhandbook.com/trainingplans/marathon-training-plans/

Over 160,000 runners read our newsletter. Sign up here and get our free book The 26 Golden Rules Of Running: https://marathonhandbook.com/newsletter/

Follow us on IG: https://instagram.com/marathon.handbook
Follow us on Tikok: https://www.tiktok.com/@marathon.handbook
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Follow us on X: https://x.com/MarathonHB

Our editors Alex, Katelyn and Michael select the best runners, athletes, performances, the biggest controversies and defining moments this year on the roads, track and trails, with our first annual Marathon Handbook Awards!

But to start things off, Michael shares what the trail running scene is like in Hong Kong, as well as the experience of running UTMB TransLantau, one of the premiere ultramarathon events in South East Asia.

Then, they kick off year-in-review season by culling over all the biggest performances, emerging athletes, and the most compelling storylines in running in 2024.

00:00:00 - Intro Chat
00:03:35 - Trail Running in Hong Kong + UTMB TransLantau
00:25:35 - The Biggest Controversy of 2024 Award
00:38:12 - The Defining Moment of 2024 Award
00:52:26 - The Running Event of the Year Award
01:01:22 - Inspirational Runner of the Year Award
01:09:00 -  Male Runner of the Year Award
01:18:00 - Female Runner of the Year Award
01:27:04 - Ultra-Trail Runner of the Year Award
01:36:40 - A Special Announcement!

Let us know your picks in the comments!

Hosts: Alex Cyr, Michael Doyle and Katelyn Tocci

Also check out the video version of our pods on YouTube! Find us at: https://www.youtube.com/@marathonhandbook

Further Reading:

Opinion: Why It’s Hard To Trust Ruth Chepngetich’s Marathon World Record:
https://marathonhandbook.com/opinion-why-its-hard-to-trust-ruth-chepngetichs-marathon-world-record/

The Awesomesauce Controversy Explained:
https://youtu.be/bxun7YO-_r4?feature=shared

The Josh Kerr vs. Jakob Ingebrigtsen Rivalry Is Exactly What Track and Field Needs:
https://youtu.be/dbxF4Qo9mqA?feature=shared

Parkrun Records Are Gone To “Promote Inclusivity” And Runners Aren’t Happy About It:
https://marathonhandbook.com/parkrun-records/

Why Lululemon Dropped Ultrarunner Camille Herron | Wikipedia Controversy Explained:
https://youtu.be/919mUxIRZMc?feature=shared

Who Is Jasmin Paris? Meet The First Woman To Finish The Barkley Marathons:
https://marathonhandbook.com/who-is-jasmin-paris/

WATCH: Jasmin Paris Becomes First Woman To Complete The Barkley Marathons:
https://marathonhandbook.com/jasmin-paris-finishes-barkley-marathons/

Is Sifan Hassan Nike's Perfect Replacement for Eliud Kipchoge ?
https://youtu.be/gyHXQmLW2EY

Live from New York! Our NYC Marathon Instant Reaction Pod:
https://youtu.be/hFVnlEIsWXQ

Kelvin Kiptum’s Marathon World Record: Pace and Splits Analysis:
https://marathonhandbook.com/kiptum-marathon-world-record-pace-splits/

WATCH: Olympic Champion Athing Mu Will Not Defend Title In Paris After Nasty Fall In U.S. Trials 800m Final:
https://marathonhandbook.com/athing-mu-2024-us-olympic-trials-fall/

Abbott Announces Sydney Marathon as Newest Addition to the World Marathon Majors:
https://marathonhandbook.com/sydney-marathon-wmm-announcement/

How Boston Marathon Qualification Times Have Changed Throughout History:

Eliud Kipchoge, the greatest marathoner in history, turned 40 on Nov. 5. In celebration of the GOAT becoming a masters athlete, our editors Alex, Katelyn and Michael look back at how Kipchoge single-handedly innovated distance running.

They explore how Kipchoge was the face of the super shoe revolution and Nike's technological discoveries as he strived to break the two-hour barrier in the marathon. Kipchoge also put nutrition and fueling front-and-center for marathon training and racing, and elevated Maurten into the powerhouse brand it is today. 

They do a deep dive on all the sports science breakthroughs triggered by Kipchoge's superhuman performances, his psychological strategies for running record breaking times, and put it all into context as discoveries that can be applicable for runners of all abilities levels.

Show Notes:

7 Top Running Form Takeaways We Can All Learn from Eliud Kipchoge:
https://marathonhandbook.com/kipchoge-running-form/

Are You Using The Same Mental Strategy As Eliud Kipchoge Or David Goggins?
https://marathonhandbook.com/can-gaslighting-make-you-faster/

Eliud Kipchoge: 15 Training Takeaways From The World’s Best:
https://marathonhandbook.com/eliud-kipchoge-takeaways/

Eliud Kipchoge Opens Up About Historic First DNF at the 2024 Paris Olympic Marathon:
https://marathonhandbook.com/eliud-kipchoge-olympic-dnf/

Eliud Kipchoge Will Not Return To Berlin Marathon—Who Will Replace Him In This New Post-GOAT Era?
https://marathonhandbook.com/2024-berlin-marathon-elite-lineup/

Our free marathon training plans:
https://marathonhandbook.com/trainingplans/marathon-training-plans/

Over 160,000 runners read our newsletter. Sign up here and get our free book The 26 Golden Rules Of Running: https://marathonhandbook.com/newsletter/

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We're live from New York! Our editor Michael Doyle talks with Alex Cyr live from the media center at the 2024 New York City Marathon in Central Park, just steps away from the finish line. They discuss the elite women's and men's races, how the top Americans did, and the overall vibe of the biggest marathon in the world.

Spoiler Alert Warning: We discuss who won the New York City Marathon.

2024 New York City Marathon Women’s Top 20 Finishers:

1.Sheila ChepkiruiKEN2:24:35
2.Hellen ObiriKEN2:24:49
3.Vivian CheruiyotKEN2:25:21
4.Eunice ChumbaBRN2:25:58
5.Fabienne SchlumpfSUI2:26:31
6.Sara VaughnUSA2:26:56
7.Senbere TeferiETH2:27:14
8.Jessica McClainUSA2:27:19
9.Sharon LokediKEN2:27:45
11.Des LindenUSA2:29:32
12.Edna KiplagatKEN2:29:56
13.Tristin ColleyUSA2:30:02
14.Maggie MontoyaUSA2:30:53
15.Lily PartridgeGBR2:30:55
16.Savannah BerryUSA2:31:39
17.Dakotah PopehnUSA2:31:45
18.Jenny SimpsonUSA2:31:54
19.Aliphine TuliamukUSA2:32:10
20.Jessa HansonUSA2:32:43

2024 New York City Marathon Men’s Top 20 Finishers:

1.Abdi NageeyeNED2:07:39
2.Evans ChebetKEN2:07:45
3.Albert KorirKEN2:08:00
4.Tamirat TolaETH2:08:12
5.Geoffrey KamwororKEN2:08:50
6.Conner MantzUSA2:09:00
7.Clayton YoungUSA2:09:21
8.Abel KipchumbaKEN2:10:39
9.Bashir AbdiBEL2:10:39
10.Cj AlbertsonUSA2:10:57
11.Ryan FordUSA2:11:08
12.Colin BennieUSA2:11:16
13.Frank LaraUSA2:11:21
14.Jonny MellorGBR2:11:22
15.Rory LinkletterCAN2:11:45
16.Wesley KiptooKEN2:11:58
17.Futsum ZienasellassieUSA2:12:32
18.Joel ReichowUSA2:12:52
19.Elkanah KibetUSA2:13:27
20.Ryan EilerUSA2:13:36

--------------------
Show Notes:

Sheila Chepkirui And Abdi Nageeye Win 2024 New York City Marathon Against Top Fields:
https://marathonhandbook.com/2024-nyc-marathon-results/

Missed the race? Scroll back and relive the marathon with our live updates from New York  here on race day:
https://marathonhandbook.com/live-updates-the-2024-new-york-city-marathon/

Here’s How To Get Into the 2025 NYC Marathon:
https://marathonhandbook.com/nyc-marathon-entry/

New Balance Went Big at the 2024 New York City Marathon Expo:
https://marathonhandbook.com/new-balance-went-big-at-the-2024-new-york-city-marathon-expo/

The New York City Marathon Jacket Now Rivals Boston as the Ultimate Running Status Symbol:
https://marathonhandbook.com/new-york-city-marathon-jackets/

Jess McClain Is Out To Prove She’s More than An Alternate:
https://marathonhandbook.com/jess-mcclain-2024-nyc-marathon-interview/

Our free marathon training plans:
https://marathonhandbook.com/trainingplans/marathon-training-plans/

Over 160,000 runners read our newsletter. Sign up here and get our free book The 26 Golden Rules Of Running: https://marathonhandbook.com/newsletter/

Follow us on IG: https://instagram.com/marathon.handbook
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The New York City Marathon is Nov. 3, and in this episode our editors Alex, Katelyn and Michael share with you everything you need to know about the New York City Marathon, whether you're running the race this year, or following along at home. First we get the necessary details out of the way: when the race starts, and how to live stream the race.

Then delve right into the significance and crazy history of the New York City Marathon, from it's beginnings with just 127 runners (and only 55 finishers), running loops in Central Park.

We discuss the evolution of the event since its inception in 1970, and the unique challenges of the marathon course. The conversation highlights the marathon's cultural impact, the growth of participation, and the conditions runners can expect on race day. We describe the intricacies of the New York City Marathon course, discussing its challenges and notable landmarks.

We also break down the men's and women's elite fields, and our picks for who will win the New York City Marathon.

Follow our live updates from New York  here on race day:
https://marathonhandbook.com/live-updates-the-2024-new-york-city-marathon/

NYC Marathon Race Day Schedule:

Sunday, Nov. 3

• 8:00 a.m. Professional Wheelchair Division
• 8:22 a.m. Handcycle Category and Select Athletes with Disabilities
• 8:35 a.m. Professional Women’s Open Division
• 9:05 a.m. Professional Men’s Open Division
• 9:10 a.m. Wave 1
• 9:45 a.m. Wave 2
• 10:20 a.m. Wave 3
• 10:55 a.m. Wave 4
• 11:30 a.m. Wave 5 

Hosts: Alex Cyr, Katelyn Tocci, Michael Doyle, Jessy Carveth

Thanks to our presenting partner, Wahoo. Check out our first look video of the Wahoo KICKR RUN:
https://youtu.be/-IrHrfjvzHU

Watch this episode on YouTube:
https://youtu.be/Xit1_8JfECg

Show Notes:

Everything You Need To Know About The 2024 New York City Marathon:
https://marathonhandbook.com/everything-you-need-to-know-about-the-2024-new-york-city-marathon/

Here’s How To Get Into the 2025 NYC Marathon:
https://marathonhandbook.com/nyc-marathon-entry/

Jess McClain Is Out To Prove She’s More than An Alternate:
https://marathonhandbook.com/jess-mcclain-2024-nyc-marathon-interview/

Defending Champions Tamirat Tola And Hellen Obiri Headline Stacked Elite Fields For 2024 New York City Marathon:
https://marathonhandbook.com/2024-new-york-city-marathon-elite-field-list/

Our free marathon training plans:
https://marathonhandbook.com/trainingplans/marathon-training-plans/

Over 160,000 runners read our newsletter. Sign up here and get our free book The 26 Golden Rules Of Running: https://marathonhandbook.com/newsletter/

Follow us on IG: https://instagram.com/marathon.handbook
Follow us on Tikok: https://www.tiktok.com/@marathon.handbook
Like us on FB: https://facebook.com/marathonhandbook
Follow us on X: https://x.com/MarathonHB

News editor Jessy Carveth and Michael Doyle break down the nominees for World Athletics Track Athlete of the Year. They also unpack Jessy's excellent data-driven analysis of the controversial new women's marathon world record, and why she thinks it could be legit.

Then, Alex, Katelyn, and Michael as they recap their recent races—the Chicago Marathon, Kodiak UTMB and the TCS Toronto Waterfront Half Marathon, discussing what went right, what didn’t, and their plans for improvement.

Watch this episode on YouTube:
https://youtu.be/UYNqDFLkKTY

Show Notes:

Here’s Why Ruth Chepngetich’s World Record Is Completely Plausible: A Data-Driven Analysis:
https://marathonhandbook.com/ruth-chepngetich-world-record-plausible/

World Athletics Announces 2024 Track Athlete Of The Year Nominations:
https://marathonhandbook.com/world-athletics-announces-2024-track-athlete-of-the-year-nominations/

Our free marathon training plans:
https://marathonhandbook.com/trainingplans/marathon-training-plans/

Hosts: Alex Cyr, Katelyn Tocci, Michael Doyle, Jessy Carveth

Over 160,000 runners read our newsletter. Sign up here and get our free book The 26 Golden Rules Of Running: https://marathonhandbook.com/newsletter/

Follow us on IG: https://instagram.com/marathon.handbook
Follow us on Tikok: https://www.tiktok.com/@marathon.handbook
Like us on FB: https://facebook.com/marathonhandbook
Follow us on X: https://x.com/MarathonHB

In this episode, Alex, Katelyn and Michael discuss the importance of having a comprehensive pre-race checklist, covering everything from taper madness to essential items for race day. They share personal experiences and tips on how to prepare mentally and physically for races, emphasizing the significance of logistics, planning, and having a routine. The conversation also touches on post-race essentials and the importance of knowing the course and aid stations. The aim of this pod is that it serves as a guide for runners to ensure they are well-prepared for their upcoming races.

Chapters:

00:00 Why You Need a Pre-Race Checklists
01:30 Taper Madness: The Psychological Struggle
07:20 Creating a Race Day Routine
12:26 Essential Items for Race Day
22:39 Post-Race Bag Essentials
32:05 Logistics and Planning for Race Day
50:53 Final Thoughts and Tips for Success

Our free marathon training plans:
https://marathonhandbook.com/trainingplans/marathon-training-plans/

Hosts: Alex Cyr, Katelyn Tocci, Michael Doyle

Over 160,000 runners read our newsletter. Sign up here and get our free book The 26 Golden Rules Of Running: https://marathonhandbook.com/newsletter/

Follow us on IG: https://instagram.com/marathon.handbook
Follow us on Tikok: https://www.tiktok.com/@marathon.handbook
Like us on FB: https://facebook.com/marathonhandbook
Follow us on X: https://x.com/MarathonHB

In this special bonus episode, Marathon Handbook editor-at-large, Boston Marathon winner and respected author Amby Burfoot discusses his op-ed on the site about his skepticism of the world record performance by Ruth Chepngetich at the 2024 Chicago Marathon. 

His main concern: that fans of the sport, including himself, have grown cynical of extreme outlier performances, and that this cynicism is going to irreparably damage running, especially women's participation in the marathon over time.

It should be made clear: Ruth Chepntegich has never failed a doping test, and the world record has not yet been ratified by World Athletics, the global governing body of the sport.

He highlights the lack of transparency in athletics, particularly in women's running, and the need for institutional reform to ensure the integrity of the sport. The hosts analyze the data behind Chepngetich's record-breaking run and compare it to world record performances in other athletics events in history. They call for increased accountability among stakeholders in the marathon running community, including shoe brands, World Athletics, the World Marathon Majors race organizers, and the agents and coaches working with elite marathoners today.

Chapters:

00:00 Introduction to the World Record Controversy
01:44 Skepticism Surrounding Ruth Chepngetich's Performance
08:34 Comparative Analysis with Other Events
13:55 Examining the Data Behind the Record
20:21 The Need for Transparency in Athletics
26:45 Call for Institutional Reform in Marathon Running

This podcast originally appeared on our YouTube feed in video format. Watch it here:
https://youtu.be/Y9rf0D2pvJM

Show Notes:

Read Amby's op-ed:
https://marathonhandbook.com/opinion-why-its-hard-to-trust-ruth-chepngetichs-marathon-world-record/

Watch Chepngetich's world record finish in Chicago:
https://marathonhandbook.com/ruth-chepngetich-chicago-world-record/

WATCH: Ruth Chepngetich Sets World Record At Chicago Marathon And Becomes The First Woman To Break 2:10:
https://marathonhandbook.com/ruth-chepngetich-chicago-world-record/

More on the doping crisis in Kenyan athletics:
https://apnews.com/article/kenya-doping-track-field-worlds-2358ed10c5016bba7eadc6024034afde

The Kenyan government cuts funding to anti-doping controls in the country:
https://nation.africa/kenya/sports/athletics/why-adak-funding-cut-spells-doom-for-kenyan-athletes-4768630

Our Live Updates from the 2024 Chicago Marathon:
https://marathonhandbook.com/live-updates-2024-chicago-marathon/

Here’s What Nike’s Exclusive Chicago Marathon In-store Pop Up Looked Like:
https://marathonhandbook.com/nike-designed-by-you-chicago-marathon-pop-up/

The Best Gear of the 2024 Chicago Marathon Expo:
https://marathonhandbook.com/the-best-gear-of-the-2024-chicago-marathon-expo/

Our free marathon training plans:
https://marathonhandbook.com/trainingplans/marathon-training-plans/

Hosts: Alex Cyr, Katelyn Tocci, Michael Doyle

Over 160,000 runners read our newsletter. Sign up here and get our free book The 26 Golden Rules Of Running: https://marathonhandbook.com/newsletter/

Follow us on IG: https://instagram.com/marathon.handbook
Follow us on Tikok: https://www.tiktok.com/@marathon.handbook
Like us on FB: https://facebook.com/marathonhandbook
Follow us on X: https://x.com/MarathonHB

Thumbnail photo: Chicago Marathon/Kevin Morris/MH illustration

Alex Cyr jumps on the pod with Michael Doyle, who is in Chicago and just ran the marathon. They talk all about Ruth Chepngetich's wild and huge new women's marathon world record of 2:09:56, what that means for distance running, where it ranks in the pantheon of great sports moments, and exactly just how fast it is by the numbers. They also discuss the rest of the women's race, including how the top Americans did, as well as the men's race, which saw an impressive 2:02 winner in John Korir, along with a few solid American performances.

Michael also shares just what it's like to run the Chicago Marathon with 50,000 other runners, what makes this World Marathon Major so special, and all the details behind the scenes of what it was like on race weekend in the Windy City.

Show Notes:

WATCH: Ruth Chepngetich Sets World Record At Chicago Marathon And Becomes The First Woman To Break 2:10:
https://marathonhandbook.com/ruth-chepngetich-chicago-world-record/

Here’s What Nike’s Exclusive Chicago Marathon In-store Pop Up Looked Like:
https://marathonhandbook.com/nike-designed-by-you-chicago-marathon-pop-up/

The Best Gear of the 2024 Chicago Marathon Expo:
https://marathonhandbook.com/the-best-gear-of-the-2024-chicago-marathon-expo/

Live Updates: The 2024 Chicago Marathon:
https://marathonhandbook.com/live-updates-2024-chicago-marathon/

Our free marathon training plans:
https://marathonhandbook.com/trainingplans/marathon-training-plans/

Hosts: Alex Cyr, Katelyn Tocci, Michael Doyle

Over 160,000 runners read our newsletter. Sign up here and get our free book The 26 Golden Rules Of Running: https://marathonhandbook.com/newsletter/

Follow us on IG: https://instagram.com/marathon.handbook
Follow us on Tikok: https://www.tiktok.com/@marathon.handbook
Like us on FB: https://facebook.com/marathonhandbook
Follow us on X: https://x.com/MarathonHB

Our editors Alex Cyr, Katelyn Tocci and Michael Doyle breakdown everything you need to know about the 2024 Chicago Marathon, one of the biggest marathons in the world! 

But first they discuss their early experiences using Strava's new "Athlete Intelligence" AI (1:02), which provides a training prompt after each run. Is it merely a low-fi chatbot gimmick or the future of coaching?

Then they get into the Chicago Marathon (11:05), unpacking the history of the race, the vibe in Chicago on race weekend, how to live stream the Chicago Marathon, and whether or not we'll see a marathon world record attempt (or perhaps an American women's marathon record). They unpack what to anticipate from the elite races, and what it's like to run the Chicago Marathon.

Chapters

00:00 Introduction to the Chicago Marathon Preview
01:02 Strava's New Athlete Intelligence Feature
11:05 Transitioning to the Chicago Marathon
21:49 History and Trivia of the Chicago Marathon
28:51 Previewing the Elite Races
32:53 Marathon Rankings and Performances
42:39 Women's Race Preview and Predictions
49:19 Men's Race Predictions and Insights
56:05 Chicago vs. Berlin: The Fastest Marathon Debate
1:00:02 Power Rankings of Major Marathons
1:04:37 Deep Dish Pizza Debate and Closing Thoughts

Show Notes:

Everything You Need To Know About The 2024 Chicago Marathon, including how to live stream the race:
https://marathonhandbook.com/everything-you-need-to-know-about-the-2024-chicago-marathon/

Start Date
The 2024 Chicago Marathon is slated for Sunday, October 13, 2024. 

Start Time
The professional men and women will go off at 7:30 a.m. CT

Have family or friends running the race? We have the full list of start times below:

Marathon Wheelchair Start (men): 7:20 a.m.
Marathon Wheelchair Start (women): 7:21 a.m.
Handcycle Start: 7:23 a.m.
Wave 1 Start (corrals A, B, C, D, and E): 7:30 a.m.
Wave 2 Start (corrals F, G, H, and J): 8:00 a.m.
Wave 3 Start (corrals K, L, M, and N): 8:35 a.m.

Our free marathon training plans:
https://marathonhandbook.com/trainingplans/marathon-training-plans/

Hosts: Alex Cyr, Katelyn Tocci, Michael Doyle

Over 160,000 runners read our newsletter. Sign up here and get our free book The 26 Golden Rules Of Running: https://marathonhandbook.com/newsletter/

Follow us on IG: https://instagram.com/marathon.handbook
Follow us on Tikok: https://www.tiktok.com/@marathon.handbook
Like us on FB: https://facebook.com/marathonhandbook
Follow us on X: https://x.com/MarathonHB

Editors Alex Cyr, Katelyn Tocci and Michael Doyle chat about Alex's trip to Memphis (and his morning runs in a parking lot) (00:48). Then they talk about Marathon Handbook's fancy new website! (06:14). Michael has been testing the Brooks Glycerin Max and shares his thoughts after a big run (09:33); and Katelyn shares her plan for the Kodiak UTMB ultra in California next week! (16:13).

Then, they get into the latest science on how to recover from a marathon, as well as shorter distances (5K, 10K, half-marathon) (19:54). They discuss optimal nutrition, whether or not stretching cooldowns and treatments such as massage or ice baths are effective. They also delve into the latest studies on post-race recovery.

Chapters:

00:00:48  - Alex's trip to Memphis
00:06:14 - Marathon Handbook's new website is live!
00:09:33  - Testing the new Brooks Glycerin Max
00:16:13 - Katelyn is running Kodiak UTMB!
00:19:54  - Post-race recovery tips

Show Notes:

Bounce Back Strong With My 13 Expert Tips for Your Post Marathon Recovery:
https://marathonhandbook.com/post-marathon-recovery/

Running Recovery: The Best Post-Run Routine:
https://marathonhandbook.com/running-recovery/

Half Marathon Recovery Guide: How To Recover From A Half Marathon:
https://marathonhandbook.com/half-marathon-recovery/

Our free marathon training plans:
https://marathonhandbook.com/trainingplans/marathon-training-plans/

Hosts: Alex Cyr, Katelyn Tocci, Michael Doyle

Over 160,000 runners read our newsletter. Sign up here and get our free book The 26 Golden Rules Of Running: https://marathonhandbook.com/newsletter/

Follow us on IG: https://instagram.com/marathon.handbook
Follow us on Tikok: https://www.tiktok.com/@marathon.handbook
Like us on FB: https://facebook.com/marathonhandbook
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Editors Alex Cyr, Katelyn Tocci and Michael Doyle jump into the studio for an emergency pod, right after the finish of the 2024 Berlin Marathon on Sunday morning.

SPOILER ALERT: we talk about how the race played itself out, and who won.

Chapters

00:00 Instant Reactions to the 2024 Berlin Marathon
06:17 Men's and Women's Races
12:19 Adidas Dominance in the Marathon
17:37 The Impact of Missing Big Names
23:02 Burning Questions Post-Marathon
28:26 Winners and Losers of the Berlin Marathon


Show Notes:

Read our recap of the Berlin Marathon elite races:
https://marathonhandbook.com/results-2024-bmw-berlin-marathon/

Relive the race by scrolling back through our moment-by-moment live updates of the 2024 Berlin Marathon:
https://marathonhandbook.com/2024-berlin-marathon-live-updates/


Men’s Top 10 Results

1. Milkesa Mengesha (ETH), 2:03:17
2. Cybrian Kotut (KEN), 2:03:22
3. Haymanot Alew (ETH), 2:03:31
4. Stephen Kiprop (KEN), 2:03:37
5. Hailemariyam Kiros (ETH), 2:04:35
6. Yohei Ikeda (JPN), 2:05:12
7. Tadese Takele (ETH), 2:05:13
8. Oqbe Kibrom Ruesom (ERI), 2:05:37
9. Enock Onchari (KEN), 2:05:53
10. Melaku Belachew (ETH), 2:06:30

Women’s Top 10 Results

1. Tigist Ketema (ETH), 2:16:42
2. Mestawot Fikir (ETH), 2:18:48
3. Bosena Mulatie (ETH), 2:19:00
4. Aberu Ayana Mulisa (ETH), 2:20:20
5. Ai Hosoda (JPN), 2:20:31
6. Mizuki Matsuda (JPN), 2:20:42
7. Calli Hauger-Thackery (GBR), 2:21:24
8. Yebregual Melese (ETH), 2:21:39
9. Fikrte Wereta (ETH), 2:23:23
10. Sisay Meseret Gola (ETH), 2:23:36

Marathon Handbook's news editor Jessy Carveth and editor-in-chief Michael Doyle unpack why the American ultrarunner  Camille Herron is embroiled in a messy Wikipedia scandal. The conversation delves into the controversy surrounding ultrarunner Camille Herron, who has faced backlash for allegedly manipulating her Wikipedia page to enhance her image while undermining her competitors by altering their pages, and also implying they cheated while bettering her world records. 

The discussion covers the implications of her actions, the public's response, and the broader impact on women's sports. The hosts explore the duality of Herron's role as both a celebrated athlete and a controversial figure, questioning the ethics of her behavior and its effects on the running community.

They explain why the Camille Herron scandal is such a big deal in the ultrarunning world, who Herron is, and why Lululemon abruptly dumped Herron after she operated as a key ambassador for the brand to the running world.

They also explain why many other athletes are now speaking out about Herron's behaviour, particularly after they break records she once set, and how Herron and her husband/coach are pushing back against these accusations.

Chapters

00:00 Introduction to the Controversy
06:41 The Wikipedia Manipulation
12:01 The Fallout and Public Response
16:47 Role Model or Villain?
22:00 The Irony of Fame and Insecurity
30:21 Conclusion and Future Implications

Show Notes:

Camille Herron Accused of Manipulating Wikipedia Pages to Downplay Rivals:
https://marathonhandbook.com/camille-herron-wikipedia-controversy/

Lululemon drops Camille Herron as ambassador after Wikipedia controversy
https://marathonhandbook.com/lululemon-drops-camille-herron-as-ambassador-after-wikipedia-controversy/

Camille Herron’s Husband and Coach Conor Holt Takes Full Responsibility Amidst Malicious Wikipedia Controversy:
https://marathonhandbook.com/camille-herrons-husband-takes-full-responsibility-wikipedia-controversy/

Takeaways

- Camille Herron has been dropped by Lululemon amid controversy
- She has made over 300 edits to her Wikipedia page.
- Her husband attempted to take the blame for the edits.
- Many in the running community are skeptical of their claims
- Herron's actions have raised questions about ethics in sports
- The controversy has sparked a broader discussion about female athletes
- The situation highlights the challenges women face in sports
- Public perception of Herron has shifted dramatically
- The fallout from this controversy may have lasting implications



Our free marathon training plans:
https://marathonhandbook.com/trainingplans/marathon-training-plans/

Hosts: Katelyn Tocci, Michael Doyle

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Our editors Alex, Katelyn and Michael break down everything you need to know about this Sunday's Berlin Marathon, including how to live stream the race, key storylines, a bit of the fascinating history of the marathon, and who will win each race. They discuss the significance of the 50th anniversary of the Berlin Marathon, its ranking as a World Marathon Major, why so many marathon world records have been achieved on this course, and the legacy of both Eliud Kipchoge and Kenenisa Bekele at the race. 2024 marks the first time in 11 years that the Berlin Marathon will not feature either Kipchoge (the 2022 and 2023 champion) or Bekele.

After last year's world record performance in Berlin by Tigst Assefa, will the 2024 edition of the marathon feature a new breakout star and a record breaking run? Our editors weigh in on who might win in Berlin, and the outlook of elite marathon running in the next few years.

00:00 Opening chatter
02:57 Alex's attempt at a sub-30 minute 10K
06:08 Our favorite city running experiences
08:46 The Significance of Major Marathons
11:45 Berlin Marathon Overview
15:03 Is the Berlin Marathon Course Fast?
17:59 Berlin has a Rollerblade Marathon?!?!
23:52 Historical Context of the Berlin Marathon
26:57 Course Profile and Challenges
30:01 Elite Field Insights
39:46 Emerging Stars in Women's Marathon
51:01 Weather and Conditions
52:13 The End of the Kipchoge Era
01:07:41 We Rank the World Marathon Majors

Watch a full video version of this podcast on our YouTube channel:
https://youtu.be/Nih6qNESz44

Show Notes:

2024 Berlin Marathon Elite Preview:
https://marathonhandbook.com/2024-berlin-marathon-elite-lineup/

Our free marathon training plans:
https://marathonhandbook.com/trainingplans/marathon-training-plans/

Hosts: Katelyn Tocci, Michael Doyle

Over 160,000 runners read our newsletter. Sign up here and get our free book The 26 Golden Rules Of Running: https://marathonhandbook.com/newsletter/

Follow us on IG: https://instagram.com/marathon.handbook
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Marathon Handbook editors Alex Cyr, Katelyn Tocci and Michael Doyle discuss the latest developments in the World of Marathon Majors: Boston Marathon's new qualification standards and the Sydney Marathon's rise to reportedly become the next World Marathon Major, perhaps as early as next year. They also delve into Alex's recent 5K PR, exploring the training changes he made and the importance of coaching in achieving running goals.

00:00 - Opening Chat
01:35 - Boston Marathon Qualification Changes
14:00 - Sydney Marathon's Rise to Major Status
26:30 - Cape Town Marathon and Chengdu Marathon as WMM candidates
38:06 - Alex's 5K PR and Tips

Watch a full video version of this podcast on our YouTube channel:
https://youtu.be/Nih6qNESz44

Show Notes:

Qualifying for the Boston Marathon just got harder:
https://marathonhandbook.com/2026-boston-marathon-qualifying-times/

Sydney on the verge of being named seventh WMM:
https://marathonhandbook.com/sydney-marathon-seventh-world-major-marathon-2025/

Alex's go-to fartlek for improving speed:

1min 10k effort/2min easy
45sec 5k effort/90sec easy
2x30sec 1500m effort/1min easy
4x15sec 800m effort/45sec easy

Our free marathon training plans:
https://marathonhandbook.com/trainingplans/marathon-training-plans/

Hosts: Katelyn Tocci, Michael Doyle

Over 160,000 runners read our newsletter. Sign up here and get our free book The 26 Golden Rules Of Running: https://marathonhandbook.com/newsletter/

Follow us on IG: https://instagram.com/marathon.handbook
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Editors Alex Cyr, Katelyn Tocci and Michael Doyle chat about Alex's recent trip to the French Alps for a week of trail running in the mountains. He shares what he learned, the mistakes he made on the trails, and the YouTube vlog he produced documenting this humbling and enlightening experience.

Then, they provide a primer on how to get into trail running, particularly if you're coming from a road running background. They cover topics such as finding trails, differences in training and mindset, the physical challenges of trail running, and the benefits of running on trails. They also touch on the importance of strength training for trail runners and the sense of community that comes with trail running. The hosts share their personal experiences and offer advice for those interested in trying trail running. 

Watch a full video version of this podcast on our YouTube channel:
https://youtu.be/Nih6qNESz44

Show Notes:

Watch Alex's video "5 Mistakes to Avoid When Trail Running":
https://youtu.be/BN7Ffazn8so

Katelyn's strength and stability routine:
https://marathonhandbook.com/knee-strengthening-exercises/

Tips for running downhill:
https://youtu.be/I77KRM5Q4nQ

Tips for uphill running:
https://youtu.be/lOZnlI3rhH0

Our free marathon training plans:
https://marathonhandbook.com/trainingplans/marathon-training-plans/

Hosts: Katelyn Tocci, Michael Doyle

Over 160,000 runners read our newsletter. Sign up here and get our free book The 26 Golden Rules Of Running: https://marathonhandbook.com/newsletter/

Follow us on IG: https://instagram.com/marathon.handbook
Follow us on Tikok: https://www.tiktok.com/@marathon.handbook
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In this episode, Katelyn Tocci and Michael Doyle discuss why UTMB continues to be the most talked about ultramarathon in the world. Then they dive into the big topic of the pod: fuelling for marathons. 

They emphasize the importance of fuelling properly for optimal performance and discuss the timing and composition of pre-race meals. They share their personal approaches to race week nutrition and offer tips for carb loading, and discuss the best practices for fuelling during a marathon.

00:00 Intro
03:04 UTMB
08:05 Men's race at UTMB
12:16 Katie Scheid's massive performance at UTMB
19:46 Fuelling for a marathon
25:36 Balancing diet and variety
31:03 Michael's race morning routine
36:15 Finding food options on race morning
38:09 Katelyn's race morning routine
39:24 Pre-Race Nutrition and Fuelling
41:39 Carb-Loading 101
43:08 Managing digestion and fiber Intake
47:35 Fuelling Strategies during the marathon
01:19:10 Mastering marathon fuelling: Best Practices and Strategies
01:25:14 Carrying gels and practicing fuelling: Tips for training runs
01:29:54 Hydration tips on race day

Watch a full video version of this podcast on our YouTube channel:
https://youtu.be/Nih6qNESz44

Show Notes:

Two Champions Crowned At 2024 UTMB—An Underdog And A Veteran:
https://marathonhandbook.com/2024-utmb-results/

Who Is Vincent Bouillard? Meet The Unsponsored Hoka Engineer Who Just Won UTMB:
https://marathonhandbook.com/who-is-vincent-bouillard/

Carb Loading for Runners: How to + 8 Common Mistakes:
https://marathonhandbook.com/carb-loading/

Our free marathon training plans:
https://marathonhandbook.com/trainingplans/marathon-training-plans/

Hosts: Katelyn Tocci, Michael Doyle

Over 160,000 runners read our newsletter. Sign up here and get our free book The 26 Golden Rules Of Running: https://marathonhandbook.com/newsletter/

Follow us on IG: https://instagram.com/marathon.handbook
Follow us on Tikok: https://www.tiktok.com/@marathon.handbook
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Marathon Handbook editors Alex Cyr, Katelyn Tocci and Michael Doyle discuss the upcoming season two of the docu-series 'Sprint' on Netflix, the Ultra Trail de Mont Blanc (UTMB) race, and answer listener questions. 

Your questions ask about the importance of rest days after long runs and how to adjust training paces based on individual abilities, improving your mile time, dealing with feet and leg soreness, and a few questions for Alex about his "best of" selections for shoes of the year. 

Watch a full video version of this podcast on our YouTube channel:
https://youtu.be/Nih6qNESz44

Show Notes:

Read our story on everything we know so far about Sprint Season 2:
https://marathonhandbook.com/sprint-season-two/

Everything You Need To Know About The 2024 UTMB Finals:
https://marathonhandbook.com/everything-you-need-to-know-about-the-2024-utmb-finals/

Our free marathon training plans:
https://marathonhandbook.com/trainingplans/marathon-training-plans/

Hosts: Katelyn Tocci, Michael Doyle

Over 160,000 runners read our newsletter. Sign up here and get our free book The 26 Golden Rules Of Running: https://marathonhandbook.com/newsletter/

Follow us on IG: https://instagram.com/marathon.handbook
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On this week's pod, Alex, Katelyn and Michael begin with Alex's latest YouTube video, in which he goes Strava segment hunting in front of Drake's $100 million mansion. Then, they briefly break down the just-announced 2024 New York City Marathon elite fields, with a surprising number of Olympic marathoners on the list.

And then, they dive deep into the big topic of the day (inspired by the Paris Olympic marathons to some degree). Whether your running a local 5K, a track race, a mid-season half marathon or a big goal race like the Boston Marathon or New York, every race has its dark moments. So in this pod, we'll go deep on the dreaded DNF (Did Not Finish).

We cover:

• What does the DNF mean in the context of running and racing
• Recent cases of DNFs in the Olympics (Eliud Kipchoge, Fiona O'Keeffe)
• When to Consider a DNF (spoiler: almost never)
• When not to DNF (spoiler: almost always)
• Strategies and prevention tips to avoid a DNF
• Katelyn, Alex, and Michael share their own experiences with DNF, plus lessons learned and advice for listeners

Watch Alex's video on taking down the "Cruising by Drake's Crib" Strava segment:
https://youtu.be/xX0jHA53slk

Watch a full video version of this podcast on our YouTube channel:
https://youtu.be/Nih6qNESz44

Our free marathon training plans:
https://marathonhandbook.com/trainingplans/marathon-training-plans/

Hosts: Katelyn Tocci, Michael Doyle

Over 160,000 runners read our newsletter. Sign up here and get our free book The 26 Golden Rules Of Running: https://marathonhandbook.com/newsletter/

Follow us on IG: https://instagram.com/marathon.handbook
Follow us on Tikok: https://www.tiktok.com/@marathon.handbook
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Follow us on X: https://x.com/MarathonHB