Here’s your free but abridged version of this week’s “Run Long, Run Healthy” newsletter. Subscribe here to receive the full edition with more on the latest scientific articles and research on training, nutrition, shoes, injury prevention, and motivation.
From Couch-to-5K to a sub-3 marathon, every Marathon Handbook training plan lives in RunClub — download the PDF or open the editable Google Sheet and make it yours. Plus the community, the coaching team, our video courses and the members’ podcast.
New research suggests fluid and carbohydrate aren't separate targets — drink too little, and your body burns up to 16% less of the fuel you're taking in.
Recorded mid-heat-wave, Katelyn, Alex, and Michael break down 8 science-backed hacks for running when it's brutal out: why this heat wave is a free fitness block, why dew point beats temperature, why sodium matters more than chugging water, how to cool on the move, and the danger signs that mean stop now — plus our own hard-won tactics. You can't out-tough the heat, but you can out-smart it.
A meta-analysis of 43 studies found runners' core temperature and heart rate don't separate as cleanly between heat-risk bands as the categories suggest — but that's no reason to shrug off a hot forecast.
A study of nearly 79,000 Boston Marathon finishers found even pacers hit the wall just 0.2% of the time — while those who went out too fast paid for it late.
Boston Marathon runners who reported a lifetime psychiatric diagnosis slowed more over the race — a reminder that mental health belongs inside training, not outside it.
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