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Hey runners, in today's newsletter, Courtney Dauwalter won her fourth Hardrock 100 in a clockwise course record, spending the last 30 miles sick on the trail and admitting she nearly laid down and quit. Kipchoge, meanwhile, hit stop two of his world tour in Porto Alegre, finishing 12th.
We also crunched FIFA's official tracking data through the quarterfinals to rank who's actually run the most at the 2026 World Cup (spoiler: one superstar is dead last), and pulled together the seven things runners can steal from how soccer players build their engine.
And as always, we round things out with the practical stuff: the best surface to run on to avoid injury, eight essential foot strengthening exercises, and an advanced 5K guide built to take you from sub-20 to sub-18.
Rodri has covered nearly 1.7 marathons at this World Cup, most of it stop-start at threshold pace. The way footballers build that engine holds some genuinely useful lessons for runners.
The 41-year-old led wire to wire for a clockwise course record of 26:03:10, but spent the last 30 miles being sick on the trail. "There were times I thought I was just going to lay down and stay there forever."
Take your running to the next level with structured speed workouts, pacing strategy, and pro coaching insights designed to help you crush your next race.
We pulled FIFA's official tracking data through the quarterfinals. Rodri has covered 71 km, Belgium is the workhorse team, and the tournament's top scorer ran less than anyone else on the pitch.
Eliud Kipchoge ran 2:18:39 for 12th at the 42K Porto Alegre in Brazil, nearly 10 minutes behind winner Zineddine Ouria. His splits show a familiar pattern: fast and controlled early, a fade late.
This week on the Marathon Handbook Podcast, Michael, Katelyn, and Alex kick things off with a recap of Alex's busy wedding weekend, complete with a timed 5K. Then it's into a full Q&A covering some of our most-requested topics: how to fit marathon training into a packed schedule as a working parent, building a smart long-term plan toward a Boston Qualifier, what a "rocker profile" actually does in a super shoe, and whether a declining VO2 max means your marathon days are numbered as you age.
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