This week we're talking about sleep as one of the most effective recovery tools there is, plus why so many runners deal with black toenails and a bright red face.

Down in the news, two European marathon records fell in Birmingham, and a pair of robots are about to race at the Malaysia Marathon.

Here's what we've got for you:

• How much sleep runners really need, and what happens to your performance when you fall short

• Why your face goes beet-red when you run, and what you can do about it

• What black toenails are telling you, and how to prevent this common problem

Let’s get into it.

Featured Reads

Do Runners Need More Sleep Than Everyone Else?

Elite runners will tell you their secret recovery tool is not a massage gun or a foam roller. It is nine hours in bed and a nap after lunch. Sleep is the one recovery tool that outperforms almost everything.

We looked at what the science says about sleep and endurance, why runners need more of it than most people, and what happens to your performance when you come up short.

Continue reading

Why Does My Face Turn Bright Red When I Run?

You catch your reflection after a run and your face looks like a tomato, while your running buddy looks barely warm. It has nothing to do with who is fitter.

We explain why, and how to calm the redness if it bothers you.

See why

Runner's Toe: Why Your Toenails Turn Black and What to Do About It

Most runners assume a black toenail means their shoes are too small. Sometimes that's true, though the full list of causes is longer, and more fixable, than you'd expect.

Here's why runners get them so often, and the small changes that keep your nails intact.

Save your nails

News

Amanal Petros and Alisa Vainio Set European Championship Marathon Records

One held on by seven seconds, the other won by nearly five minutes.

On the last day of the European Championships, Germany’s Amanal Petros won the men’s marathon in 2:09:11, a championship record that beat Koen Naert’s 2018 mark by 40 seconds. Petros pulled away around halfway and ran nearly 20 kilometers alone in front. His lead shrank near the end, and he finished just seven seconds ahead of Italy’s Pietro Riva, with only ten seconds covering the top three.

Alisa Vainio’s race went the opposite way. The Finn hit the front inside the first 500 meters and simply ran away from the field. She won in 2:22:26, also a championship record, and by the finish she was four minutes and 55 seconds ahead of second place, the biggest winning margin ever in the women’s marathon at these championships.

Both times stood out even more because the course was a hard one.

Two Humanoid Robots Will Race the Malaysia Marathon

Honor is putting its A1 and D1 machines on the start line in Kuala Lumpur, their first outing outside China.

The Malaysia Marathon on August 30 will have two unusual entrants. Honor, the Chinese phone maker, is sending its A1 and D1 humanoid robots to Kuala Lumpur for their first public appearance outside China. The D1 runs a 10K from midnight, the A1 a 5K.

The D1 already has a reputation. In April it won the humanoid half marathon in Beijing in 50 minutes and 26 seconds, faster over that distance than any human has ever run, though it raced in its own lane. What makes that startling is how fast this is moving: just a year earlier, the best humanoid runners were tripping over their own feet and taking more than two and a half hours.

Our top picks this week:

• How Slow Is Too Slow to Call It Running?

• Does Running on an Empty Stomach Burn More Fat?

• Is Running Bad for Your Knees After 50?

• 15 Most Iconic Point-to-Point Marathons in the World

• 8 Running Movies Based on True Stories

The European Championships are in full swing in Birmingham, with records falling and comebacks landing on the track. On the other side of the world, a Chinese runner just finished a marathon a day for more than a year and took a world record for it. All of that is waiting below, along with two new articles:

• Can running slower really make you faster, and when easy miles actually pay off

• What running does to your sex drive, and what the research actually says

Let’s get into it.

Featured Reads

Is It True That Running Slower Makes You Faster?

It sounds backwards: slow down to speed up.

This week we look at whether it actually holds up, what easy miles really do, and why they only work when paired with the right hard days. Read it before your next run.

Read the article

Does Running Lower Your Sex Drive?

Plenty of people believe running drains their sex drive. For nearly everyone, the opposite is closer to the truth.

Here is what the research actually shows.

Continue reading

News

A Chinese Runner Just Ran a Marathon a Day for 372 Days Straight

Li Shuangyong broke the world record, then said he plans to keep going to 520.

He ran a marathon every single day for 372 days in a row, and on August 9 Guinness made it official in his home province of Shandong.

The 41-year-old beat the previous men’s record of 366 days, set by Brazil’s Hugo Farias in 2023. Along the way he passed through more than 300 Chinese cities, crossed all 34 of the country’s provincial regions, and logged over 15,000 kilometers, roughly 9,300 miles.

Mark English Broke a 48-Year-Old Championship Record, in a Semifinal

The Irishman ran 1:43.49 in Birmingham to erase a European Championship mark that had stood since 1978.

On Wednesday at the European Championships in Birmingham, Mark English won his 800m semifinal in 1:43.49, breaking Olaf Beyer’s championship record of 1:43.84 from 1978. The 33-year-old from Donegal sat third at the bell, passed in 51.36, then ran the field down on the home straight. All he needed was a top-three finish to reach the final, and the record came with it.

English has five European medals across more than a decade, but never a gold. He went into the final as the fastest European this season, with a best of 1:42.97 from London earlier this summer. This time he was chasing the medal, not the clock.

Ingebrigtsen and Battocletti Both Win 5000m Gold, Both Against the Odds

He came back from Achilles surgery after 11 months out. She had been sidelined by anaemia. Neither looked like they had been away.

Jakob Ingebrigtsen had not raced in 11 months. Achilles surgery early this year was supposed to cost him the season, and the last time out he finished tenth at the Worlds, a shadow of himself. None of it showed in Birmingham on Monday. He sat at the back of the 5000m final, found the gap with 100 meters left, and won in 13:15.29 with a 54.8-second last lap. It was his fourth straight European title in the event, part of 15 consecutive European golds across every age group and surface.

The next evening Nadia Battocletti answered her own doubts. The Italian had struggled all summer after winning world indoor gold in February, even pulling out of a Diamond League with fatigue from anaemia. In a slow, tactical race she kicked away with 250 meters to go and won in 15:37.84, her sixth European title on track, road, or cross country. She races the 10,000m next, chasing a second straight European double at the distance.

Our top picks this week:

• Does Sweating More Mean You’re Out of Shape?

• What Heart Rate Should You Run At?

• Do You Really Need More Mileage to Improve Your 10K?

• The Minimum Long Run You Need to Finish a Half Marathon

• 50 Best Running Books Every Runner Should Read

This week we’re sharing our three latest articles. We hope you find them useful and come away with something new to try on your next run:

• The run-walk method, who it’s for and how to do it

• Is runner’s high real, and how long you have to run to feel it

• Treadmill or outside: what each one does better

Let’s get into it.

Featured Reads

The Run-Walk Method: What It Is and How to Do It Right

Jeff Galloway built this method in the 1970s to get complete beginners through a 5K without injuries, and experienced marathoners now use it to finish the race faster.

In this article, we cover who the method suits best, what intervals to use at your level, how often to run each week, and share a four-week plan for beginners.

How it works

Is Runner’s High Real, and How Long Do You Have to Run to Feel It?

Some runners describe euphoria mid-run while others never feel it. In our latest article, we discuss what runner's high involves, what causes it, how long it takes, and why it skips so many.

Continue reading

Does Treadmill Running Count the Same as Running Outside?

Treadmill running provides many of the same fitness benefits as outdoor running, although each has advantages the other can't fully replace.

Inside, we cover how they compare and where each one wins, so you can decide which belongs in your training and when.

Read the guide

Our top picks this week:

• How Age Affects Running Performance

• 6 Key Rules to Avoid Injury While Training for a Marathon

• Why You Feel Slower on Some Days for No Clear Reason

• 5 Running Shoe Mistakes That Cause Injuries

• Does Sweating More Mean You’re Out of Shape?

• Running in Your 50s: 7 Tips to Stay Strong and Injury-Free

135 miles across Death Valley, unbearable overnight heat, pavement hot enough to melt a shoe. In this issue, we’ve got the record-breaking run from Badwater 2026, plus new articles to help you train by heart rate and find your next great read:

• What every heart rate zone is for, and how to find your own numbers

• Ten running books worth a late night, every one a true story

Let’s get into it.

Featured Reads

What Heart Rate Should You Run At? A Guide to the Five Zones

Easy run, long run, tempo, intervals: each one has a heart rate zone where it works best, and running it anywhere else changes what you get out of it.

We put together a chart covering all of them, along with how to work out your own numbers.

Read the guide

10 Running Books Based on True Stories You Won’t Be Able to Put Down

You can learn a lot about running from a coach. Sometimes you learn more from a story. These ten books are all true, and they cover the full range of the sport, from a four-minute mile to a run across a continent.

Pick one for your nightstand, and don't blame us when you're still reading at midnight.

Find your next read

News

Two Runners Rewrote the Badwater Record Book This Week

Max Jolliffe became the first person to run the 135-mile race under 21 hours. The woman right behind him nearly caught the old men’s record.

Badwater sends runners 135 miles across Death Valley in July, from the lowest point in North America up to the Mount Whitney trailhead, through overnight heat well above 40°C. On Tuesday, Max Jolliffe won it in 20:53:41, the first sub-21-hour finish in the race’s history and 39 minutes faster than the mark Yoshihiko Ishikawa set in 2019. The 34-year-old from California had never finished Badwater before.

Neither had Carmen Maria Perez, and she nearly stole the whole story. The 44-year-old Spaniard led through most of the desert and came in second overall in 21:05:32, less than 12 minutes behind Jolliffe. That took 39 minutes off Ashley Paulson’s women’s record from 2023 and, remarkably, landed more than 27 minutes under the old men’s course record too. It stands as the second-fastest time anyone has ever run at Badwater.

Chamonix's New Mayor Wants a Smaller UTMB by 2027

He says the race has outgrown the town that made it famous.

UTMB brings about 80,000 people into the Chamonix valley in a single week, and the town’s new mayor has had enough. François-Xavier Laffin, elected in March, told L’Équipe that most locals now resent the event, and he has already squeezed this year’s expo down to a single square.

August 2026 is safe, since registration closed before he took office, but he wants real change by 2027: fewer spectators, fewer night races, and far fewer runners crossing the area’s fragile nature reserves. His reason is the mountains themselves. He points to collapsing glaciers and says watching quietly is no longer an option.

Nothing is decided yet. The local authorities and UTMB will sit down in September or October to settle what the 2027 race looks like before registration opens.

Our top picks this week:

• 15 Most Iconic Point-to-Point Marathons in the World

• How to Taper for a Marathon: The Final 3 Weeks, Done Right

• 8 Running Movies That Will Give You Goosebumps

• The Run-Walk Method: What It Is and How to Do It Right

• 15 Mistakes That Kill Your Motivation to Run

• How Many Days a Week Should You Run?

A record that outlived a generation of milers went down in London this weekend, and Boston just handed thousands of rejected qualifiers a way in. In this issue we’ve got both of those stories, plus three new articles:

• What junk miles really are, and how they affect your progress

• 15 epic point-to-point marathons from around the world

• The best time of day to run if you want to lose weight, and whether running fasted does anything at all

Let’s get into it.

Featured Reads

Are Junk Miles Slowing You Down?

Many runners hear the term and immediately start cutting their slow, easy miles. That is the wrong move, and it costs them the fitness those miles were building. Our new piece explains what actually counts as a junk mile, why it holds you back, and how to spot one before you head out the door.

Read the article

15 Most Iconic Point-to-Point Marathons in the World

Most marathons run in a loop and drop you right back where you started. A point-to-point race does the opposite. It carries you somewhere completely different, so the finish looks nothing like the start, and that turns 26.2 miles into a real adventure.

Here are 15 of the most iconic in the world, and what makes each one worth the trip.

Find your next race

The Best Time of Day to Run for Weight Loss

Early risers swear by morning runs. Everyone else insists their legs do not work until the afternoon. When researchers compared the two groups directly over 12 weeks, they lost about the same amount of weight.

In this article we weigh the real pros and cons of morning and evening running, and cover fasted runs and what happens to your appetite afterward.

Continue reading

News

Josh Kerr Runs 3:42.66 and Takes Down a 27-Year-Old Mile Record

He called it Project 222. He needed 222 seconds. He ran 222.66 and got it anyway.

Josh Kerr spent the whole season telling anyone who asked that he was going to break the mile world record. On Saturday in London, in front of 60,000 people, he did it, running 3:42.66 to take 0.47 off the 3:43.13 Hicham El Guerrouj set in Rome in 1999.

Kerr is the first man under 3:43, and the record he broke had stood for 27 years.

Kerr’s personal best going into the race was 3:45.34, which made him only the sixth-fastest miler in history. He improved it by nearly three seconds in one night. His 1500m split of 3:27.62 was faster than his own British record for the distance, and he still had 109 meters to run.

Kerr's reaction was almost a complaint. He had come in thinking he could take a real chunk out of the record and walked away with less than half a second. "Beggars can't be choosers," he said. Stranger still, his hearing cut out over the final 110 meters and he ran them in near silence, to a sold-out stadium.

Boston Adds a Lottery for Qualifiers Who Miss the Cutoff

Beat your age-group standard but fall short of the cutoff, and you now go into a draw for about 1,000 spots.

Almost 9,000 runners who hit their qualifying time were turned away from the 2026 Boston Marathon, where the cutoff came in 4:34 faster than the official standard. For the 2027 race on April 19, everyone who beats their age-group standard but misses that cutoff goes automatically into a random draw for roughly 1,000 extra places. Fast-first ranking still fills most of the field, so a big margin is still the goal.

Registration runs September 14 through 18, 2026, closing at 5:00 p.m. ET. It is not first-come, first-served, so any time in those five days works, and answers come by early October. One thing to check before you submit: this will be the first registration to apply Boston’s downhill penalties, which add five minutes to times from courses dropping 1,500 to 2,999 feet, ten minutes from 3,000 to 5,999 feet, and rule out anything steeper.

Our top picks this week:

• 5 Running Shoe Mistakes That Cause Injuries

• Distance vs. Speed: What New Runners Should Focus on First

• 10 Running Books Based on True Stories You Won’t Be Able to Put Down

• 13 Best Running Shoes 2026

• How to Run Your Fastest Mile: 6 Effective Methods to Improve Speed

In this issue, we’ve pulled together some of our latest articles: one to inspire your next run, one with the statistics to check before you set your sights on a Major, and one that answers a delicate question plenty of runners are too embarrassed to ask.

• 8 true running stories so inspiring they had to be turned into movies

• Your real odds of getting into each Major, with the numbers most runners never see before they apply

• The mid-run bathroom emergency. What sets it off, and how to stop it from wrecking your long run

Featured Reads

8 Running Movies Based on True Stories That Will Give You Goosebumps

Eight feature films based on true running stories, from Olympic legends to first-time marathoners. Watch them and find your own reason to run.

Watch these next

Your Real Odds of Getting Into Each World Marathon Major

A record 240,000 people applied for this year’s New York City Marathon lottery. About 1% got in. That’s the hard end of the scale, and the distance between it and the friendliest Major on the list is enormous. We went through your real odds at all eight, including the one where luck plays no part at all.

Check your odds

Why You Always Need the Bathroom Mid-Run

Run hard enough or long enough and your gut can lose 80% of its blood supply. Your body decides digestion can wait, so whatever you ate is left half-processed and your bowel starts moving it along.

That’s one of four reasons you’re scanning for a bathroom at mile three, and we covered all of them this week, including the one that has nothing to do with your gut.

Get the answers

News

Emmanuel Wanyonyi ran his first ever 1000m and left with the fastest time in history

Nobody had beaten Noah Ngeny’s 1000m record since 1999. On July 10 in Monaco, Emmanuel Wanyonyi ran the distance for the first time in his life and clocked 2:11.83, erasing a mark set five years before he was born. The 21-year-old Kenyan slipped behind record pace with 150 meters to go, then took it back on the home straight.

The night paid $60,000: $10,000 for the win, $50,000 for the record. Next stop is London this Saturday, the same stadium where Rudisha ran 1:40.91 in 2012. Wanyonyi’s own 800m best already sits at 1:41.11.

Pommeret and Dauwalter Win Hardrock Again, Both in Record Time

The men’s winner is 50. The women’s winner is 41. Both led from the front and beat their own marks.

Ludovic Pommeret won his third straight Hardrock 100 on July 11 in Silverton, Colorado, running 21:11:36. That is the fastest time anyone has covered the loop in either direction, and nearly 22 minutes quicker than his own 2024 record. His main rival, Tom Evans, dropped out with altitude sickness. The course averages 11,186 feet, and mountain experience counts for more there than sea-level fitness.

Courtney Dauwalter took her fourth women’s title in 26:03:10, beating her own clockwise record by more than eight minutes and finishing fifth overall against a field of men and women. She led the women’s race throughout, spent most of the night throwing up, and still put four and a half hours on second-place Careth Arnold. Katie Schide’s 25:50 from last year remains the outright women’s record, set in the other direction.

Kipchoge’s World Tour Reaches Brazil, Ten Years After Rio

Eliud Kipchoge is racing a marathon on every continent over two years to raise a million dollars for his foundation. Stop two was Porto Alegre on Sunday, July 12, where he finished 12th in 2:18:39, about ten minutes behind Morocco’s Zineddine Ouria. Ouria won in 2:08:49, a personal best, and still could not touch the 2:08:44 Kipchoge ran to win gold in Rio a decade ago. That remains the fastest marathon ever run in Brazil.

Kipchoge, now 41, held 2:09 to 2:10 pace through 20 kilometers in light rain, then faded over the second half. Same shape as Cape Town in May, where he was 16th in 2:13:29. Positive splits twice in a row are a real change for a runner whose career was built on the opposite. His wife, Grace Sugut, finished her second marathon. Melbourne is next, on October 11.

Our top picks this week:

• How to Know if You’re Ready for a Half Marathon

• A Small Pacing Change That Instantly Improves Endurance

• How to Fuel for Race Day: From the 5K to the Ultramarathon

• Marathon Taper: The Final 3 Weeks, Done Right

• How Age Affects Running Performance

Plenty of runners sign up for a half marathon and then wonder whether they’ve done enough to be ready. Since it’s such a common question, this week’s main guide answers it, walking through the clear signs that show you’re prepared to run 13.1.

While you’re at it, don’t miss our companion guide to race-day fueling, which breaks down what to eat and drink at every distance from the 5K to the ultra.

And stick around to the end for three stories worth your time, on the marathon wall, a record-breaking 50-state run, and a piece of Nike history.

Featured Reads

How to Know if You’re Ready for a Half Marathon

A few things separate a runner who’s ready for a half from one who’s in for a rough day: enough weekly mileage, easy long runs, and tested gear. Miss a few and you’ll feel it late in the race.

Here’s the checklist to see where you stand before you reach the start line at 13.1.

See if you're ready

How to Fuel for Race Day: From the 5K to the Ultramarathon

Water or gels? How many, and how often? The answer depends entirely on the distance. Here’s a clear, distance-by-distance plan for fueling every race from the 5K to the ultra.

Get the fueling guide

News

Men Are Twice as Likely to Hit the Wall at a Marathon

Scientific Reports has published a study of 873,334 Berlin Marathon finishers concluding that men hit the wall about twice as often as women. Across 27 years of results, roughly 18% of men faded badly after halfway, against 10% for women. The gap showed up in every race from 1999 to 2025, and since Berlin is flat and cool, heat and hills cannot explain it. The researchers call it a structural feature of how men run marathons.

So what drives it? Part of the answer is physiology. Women burn more fat at steady efforts and hold onto glycogen longer, and glycogen is the fuel that runs dry when the wall hits. The rest may be temperament, since men more often overestimate what they can do and go out too fast. Fitness offers no protection either. Even among sub-3-hour finishers, men blew up six times more often than women running the same times.

One caveat: the study counted only finishers, so runners who dropped out never entered the numbers, meaning the real rate is likely higher.

A Polish Runner Just Ran 50 Marathons in 49 Days Across All 50 States

Tomasz Sobania, a 27-year-old ultrarunner from Poland, has run a marathon in every US state in 49 straight days, breaking a record that had held for nearly 20 years. The previous mark of 50 days was set by American ultrarunner Dean Karnazes.

Sobania finished in Times Square on June 27, a day ahead of schedule, running two marathons in his final 24 hours to do it. He started May 10 at the Golden Gate Bridge and logged 26.2 miles (42.2 km) a day for seven weeks. Nicknamed the “Polish Forrest Gump,” he timed the run to the 250th anniversary of American independence.

A Handmade Nike Prototype From Bill Bowerman Just Hit the Auction Block at $250,000

Before Nike was Nike, it was one coach tinkering with shoes in Oregon. Bill Bowerman, the legendary University of Oregon track coach who co-founded the company and whose experiments with a waffle iron inspired Nike’s famous waffle sole, built a pair of steeplechase spikes by hand around 1968. They are now up for sale at Sotheby’s with a starting bid of $250,000.

What makes them worth that much is timing. Bowerman made them before the brand even existed, when the company was still called Blue Ribbon Sports and the Nike name would not arrive until 1971. That makes them a piece of Nike’s origin story from before the brand had a name. Bidding closes July 20.

Our top picks this week:

• Marathon Mindset: The Mental Skills Every Runner Needs

• 10 Steps to Run Your Fastest 10K Ever

• How Many Days a Week Should You Run?

• 7 Short Runs That Will Make You a Faster Runner

• The Do’s and Don’ts of the Week Before Your Half Marathon

Months of training all come down to the final three weeks. This week’s main guide walks you through how to taper for your marathon: easing off without losing your edge, so you reach the start line fresh instead of fried. If you’ve got a race on the calendar, this is the one to read before you start cutting back.

While you’re at it, also check out our guide on lowering your heart rate while running — why it spikes the moment you run easy, and how to bring it down so you can run faster at the same effort.

And stick around to the end, where we’ve got two big stories from the world majors: London’s move to a two-day event in 2027, and Tokyo’s new record-setting prize purse. Let’s dive in!

Featured Reads

How to Taper for a Marathon: The Final 3 Weeks, Done Right

The marathon taper can make or break race day. After months of building mileage, the final three weeks feel almost too easy, and that’s exactly where a lot of runners get nervous and start improvising.

Some squeeze in one last hard long run. Others keep their mileage high “just to be safe.” Both moves can drain the freshness you spent all that training to earn.

Our latest guide explains how to taper the right way: when your longest run should peak, how much mileage to cut each week, and what to leave alone so you don’t sabotage yourself in the home stretch.

Taper the right way

How to Lower Your Heart Rate While Running and Build Aerobic Base

If your heart rate jumps to 150–170 the moment you start running, you're not alone, and you're not broken. It's one of the most common frustrations new runners hit, and the usual instinct to push harder only makes it worse.

In this guide, we break down why your heart rate climbs and share four simple ways to bring it down so you can run faster at the same effort.

Lower your heart rate

News

London Marathon Becomes Two-Day Event in 2027 with 100,000 Runners

The 2027 TCS London Marathon will be staged across two days for the first time, expanding the field to 100,000 participants.

Organizers announced the race, dubbed “The Double,” will be held on Saturday, April 24, and Sunday, April 25, 2027.

The two-day format adds roughly 40,000 runners to the event and is designed to meet record demand, with 1.33 million people entering the ballot for next year’s race. Runners who entered the ballot will learn in early July whether they secured a spot on either day.

The elite women and elite men will compete on separate days, though organizers did not specify which group races on which day.

The London Marathon is already the world’s largest, with 59,830 finishers in 2026, when Sabastian Sawe of Kenya set a world record of 1:59:30. The race is also a major charity fundraiser, with runners raising about £90 million in 2026.

CEO Hugh Brasher said the expansion could raise more than £150 million for charity and deliver a £400 million social and economic benefit to the UK. The move follows a broader trend, as marathons including New York, Chicago, and Boston have grown their fields to keep pace with rising demand.

The two-day setup is a one-time arrangement, with the event returning to a single day in 2028.

Bigger and Richer: Tokyo Marathon Sets $170,000 Champion Prize, 40,000 Runners for 2027

The 2027 Tokyo Marathon will pay its men’s and women’s champions a record $170,000 each and grow its field to 40,000 runners as the race marks its 20th anniversary.

The Tokyo Marathon Foundation announced the changes on Monday. The champion’s purse is now the largest in the Abbott World Marathon Majors series, surpassing top payouts at events such as Boston and New York. Organizers say the figure is intended to attract the strongest possible elite field to Tokyo’s fast, mostly flat course.

Registration opens Wednesday, June 24, 2026, across several categories and runs through late August, with a lottery held if applications exceed capacity.

The race is set for Sunday, March 7, 2027.

Our top picks this week:

• 35 Must-Watch Running Documentaries

• 50 Best Running Books Every Runner Should Read

• 10 Unique Running Goals You Haven’t Tried Yet

• 13 Best Running Shoes 2026

• 10 Things to Do the Day After a Marathon

Every runner has had that moment: standing in front of a wall of shoes, reading words like “responsive,” “plush,” and “propulsive,” and still having no idea which pair is right. This week, we’re making that decision easier with our 2026 Best Running Shoes guide.

And with warmer days creeping in, we’re also including a quick read on what to avoid when you run in hot weather.

Let’s dive in.

Featured Reads

Best Running Shoes of 2026: Top Picks for Daily Training, Racing, Trails, and More

Buying running shoes has never been more confusing: more foam, more plates, more “daily super trainers,” more models that sound almost identical.

Our 2026 guide cuts through the noise with picks for everyday mileage, first-time runners, marathon training, faster workouts, racing, trails, and more—so you can spend less time searching for the perfect pair and more time running.

See the top shoe picks

10 Things to Avoid if You Run In Hot Weather

Running in hot weather has its own rules, and ignoring them can turn a good run into a rough one fast. Your body has to work harder to cool itself, which means pace, hydration, clothing, and timing, all matter more than they do on mild days.

In this article, we break down 10 things to avoid when the temperature climbs, so you can reduce the risk of overheating and still enjoy your miles when the weather turns brutal.

Avoid these mistakes

Our top picks this week:

• 50 Best Running Books Every Runner Should Read

• The Minimum Long Run You Need to Finish a Half Marathon

• 8 Ways to Avoid Overeating After a Run

• 10 Things Every New Runner Googles in Their First Month

• Can Runners Really Eat Whatever They Want?

With the Boston Marathon just behind us, it’s the right time to focus on recovering well and setting up your next goal.

This week, we’re looking at what to do right after a big race and how to use that momentum for what comes next:

• Recover faster after your race — a complete post-race recovery plan covering the first days, when to return to running, and how to support your body properly

• What to do the day after your marathon — 10 simple steps to restore energy and avoid common mistakes

• Fresh running goals to try next — creative ideas to keep your motivation high after race day

• How to run your fastest 10K — a shorter, faster goal to work toward once you’ve recovered from your last race

Whether you’re coming off a marathon or half marathon, these guides will help you recover smarter and move forward with a clear plan.

Featured Reads

10 Things to Do the Day After a Marathon

The finish line might be behind you, but those first hours afterward are more important than they seem.

This quick guide walks you through exactly what to do the day after your race to feel like yourself again sooner.

What to do after your race

How to Recover Fast After a Marathon or Half Marathon

Recovery after a marathon or half marathon means giving your body what it needs to bounce back stronger. What you do in the days and weeks after a race, shapes how you feel heading into your next one.

Here’s how to support your body after a race, speed up recovery, and return to training without setbacks.

Your post-race recovery plan

Popular

10 Unique Running Goals You Haven’t Tried Yet

Finishing a big race often comes with an unexpected dip in motivation. One of the simplest ways to avoid that post-marathon blues is to give yourself a new goal, once you’ve properly recovered.

Here are a few creative ideas that go beyond the usual “run farther or faster,” helping you bring back curiosity and a sense of purpose to your training.

If you’re not sure what to aim for next, this is a good place to find something that keeps you moving forward.

Get inspired

How to Run a Faster 10K: 10 Steps to a New PR

In this guide, we’ll look at what actually helps you set—or improve—your PR, from structuring your training to pacing the race itself. Here are 10 strategies to help you break your personal record.

Run your fastest 10K

Our top picks this week:

• Beer After Running: Does It Help or Harm Recovery?

• This Fueling Mistake Makes Runners Lose Energy Halfway Through a Run

• Should You Wear Compression Socks?

• 7 Tips on How Not to Lose Passion for Running

• 50 Best Running Books Every Runner Should Read

• 35 Must-Watch Running Documentaries

This week, we’re sharing two practical guides for your next race:

• How to run a half marathon without stopping, with 10 tips to help you pace smarter and keep running from start to finish

• The mental side of the marathon, including the key mindset skills that help you handle fatigue and discomfort when the miles get tough

Whether you’re working toward your first half marathon or building the mental strength for longer races, these guides will help you feel more in control on race day. Let’s dive in!

Featured Reads

10 Tips for Running a Half Marathon Without Stopping

Covering a half marathon without walking is a realistic goal for many runners, but it requires more than just logging miles in training. Race-day execution plays an equally important role.

This guide breaks down how to train for continuous running, the key mistakes that force runners to stop, and practical tips to help you stay strong and consistent through all 13.1 miles.

Read the full guide

Marathon Mindset: The Mental Skills Every Runner Needs

Marathon performance is shaped as much by how you think as how you train. Pacing decisions, focus, self-talk, and your response to discomfort all influence how the race unfolds, especially in the later miles.

This article looks at the core mental skills behind a strong marathon mindset and how to train them so they hold up on race day and in everyday life.

Master your marathon mindset

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7 Foods You Think Are Good for Runners (But Aren’t)

Some popular “healthy” choices can backfire for runners, slowing digestion, spiking blood sugar, or leaving you low on usable energy when you need it most.

Here’s a list of common foods that don’t work as well as they seem, along with our recommendations for what to swap in to keep your energy stable and your runs more comfortable.

Avoid these foods

Our top picks this week:

• 5 Interval Workouts for Beginner Runners

• 10 Things That Will Absolutely Ruin Your First Marathon

• How to Build Endurance and Stamina From Zero

• 10 Things to Avoid If You’re Running to Lose Weight

• 10 Fast US Marathons Perfect for a New PR in 2026

This week, we’ve got a mix of inspiration and practical advice for your running:

1. 25 epic marathons to consider for your 2026 race calendar, whether you’re chasing a major or looking for a memorable destination race

2. Caffeine and running: when it helps, when it doesn’t, and how to use it right

3. How much running is actually good for your health—and how to find your balance

If you’re planning a marathon for 2026 and haven’t picked your race yet, the first guide is worth a look. Let’s dive in!

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25 Most Epic Marathons to Run in 2026

Running a marathon can be more than just a race—it can be a travel experience you’ll remember for years.

From coastal highways and mountain trails to historic landmarks and remote landscapes, some races turn 26.2 miles into something much bigger than a finish time.

This guide rounds up some of the most unforgettable destination marathons across the globe—epic courses, iconic views, and races worth flying for.

Add one to your bucket list

Should You Consume Caffeine During Training and Races?

Caffeine can make running feel easier—but not always in the way most runners expect. It doesn’t give you energy directly, and its effects can vary widely from one runner to another.

This week’s article breaks down how caffeine actually works during training and races and how to use it without overdoing it.

Read the full guide

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How Much Running is Good for Your Health?

Research suggests you don’t need as much as you might think to see real benefits—and in some cases, more isn’t necessarily better.

This article looks at how much running supports long-term health, where the benefits level off, and how to find a balance that works for your body.

Find your optimal running volume

Our top picks this week:

• What to Eat Before a Half Marathon

• 7 Things to Avoid if You’re New to Running

• How to Poop Before a Run

• How to Lower Your Heart Rate While Running

• 10 Mistakes to Avoid Before Your First 10K

This week, we’re sharing a couple of popular articles you might have missed:

• Should you run the full distance before a race?

• 10 signs that a marathon might not be the right distance for you—at least for now

• How age affects your running performance

Read on for practical tips and new training insights!

Latest

Should You Run the Full Distance Before a Half Marathon And a Marathon?

Training for a half marathon or marathon is a big adventure, and one of the most common questions runners have is: “Should I run the full distance before race day?” It can feel tempting to cover all the miles ahead of time to build confidence, but is it really the best approach?

In this article, we’ll dive into whether running the entire distance during training is necessary or even helpful, and share some tips to help you feel prepared and ready to crush your race.

Continue reading

10 Signs That a Marathon Isn’t for You

A marathon is an incredible challenge, but it’s not the right distance for everyone—or at least not right now.

In this article, we break down 10 clear signs that you might want to hold off before committing.

Dive into the details

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Can You Still Run Fast After 40? What Happens to Performance With Age

Many people now take up running later in life, often with health, fitness, weight loss, or long-term well-being as their primary goal. As a result, the average age of race participants has risen to around 40, and in ultramarathons it is even higher.

In this article, we’ll explore how age influences running—and how to train and race with those changes in mind.

Read the full article

Our top picks this week:

• 7 Short Runs That Will Make You a Faster Runner

• How Many Days a Week Should You Actually Run?

• Should You Wear Compression Socks?

• 7 Most Common Reasons Runners DNF

• 15 Epic Half Marathons You Must Run in 2026

This week, we’re talking about how to avoid overeating after a run and sharing a few popular articles you won’t want to miss:

• 8 practical ways to keep post-run hunger under control

• 9 common reasons you’re not getting faster, no matter how many miles you log

• And a closer look at what really happens to your muscles after running a marathon

Let’s get into it!

Latest

8 Ways to Avoid Overeating After a Run

After a run, hunger can feel unstoppable. Your body is low on energy and your appetite hormones are firing—that combination often leads to eating more than you actually need.

In this article, we’ll look at why post-run hunger feels so intense and share eight practical strategies to refuel without overeating.

Avoid overeating

9 Reasons Why You’re Not Getting Faster—No Matter How Much You Run

Speed rarely improves in a straight line, and plateaus are often a sign that your body has adapted to what you’re giving it.

Here are nine common reasons your speed might be plateauing and what could be standing in your way.

Unlock your speed

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What Happens to Your Muscles After a Marathon

From microtears to glycogen depletion and lingering soreness, a marathon changes your muscles for weeks. Understanding these changes is the first step to better recovery.

Explore what happens inside your muscles after a marathon and how long recovery takes.

Continue reading

Our top picks this week:

• The #1 Fueling Mistake That Makes Runners Lose Energy Mid-Run

• The Minimum Long Run You Need to Finish a Half Marathon

• Why You Feel Slower on Some Days for No Clear Reason

• Marathon Mindset: The Mental Skills Every Runner Needs

• Can You Run a Half Marathon Without Training?

• 25 Most Epic Marathons to Run in 2026

This week, we’re sharing two useful reads for your next training block:

1. 7 short runs that can improve speed surprisingly quickly

2. A practical checklist of 10 signs you might not be ready for a marathon yet

Take a look—you might find exactly what your training needs right now.

Latest

7 Short Runs That Will Make You a Faster Runner

Many runners focus almost entirely on mileage. But the quality of a few short workouts during the week can have just as much impact on performance.

Some of the most important workouts are short sessions that target speed and running efficiency. When done correctly, these runs can deliver a high-quality training stimulus in a relatively small amount of time.

Here are seven short runs that can help make you a stronger and faster runner.

Become a faster runner

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10 Signs You Might Not Be Ready for a Marathon

Running a marathon is an exciting goal, but not everyone is ready to take on 26.2 miles just yet.

If you’ve never raced a 10K or half marathon, feel constantly fatigued, or are driven by the need to prove something rather than genuine joy, it might be time to reconsider.

Here are 10 red flags to watch out for before committing to the start line.

Keep reading

At What Pace Should You Run Easy and Long Runs

Most training plans include easy or recovery runs and long runs, but how slow should they really be?

In this article, we’ll break it down and help you find the optimal pace.

Find your perfect pace

How Slow Can You Run a Half Marathon?

You don’t have to be fast to call yourself a half-marathoner. Here’s how slow you can go, still finish within cutoff time, and earn that medal.

Find out more

Our top picks this week:

• 50 Best Running Books Every Runner Should Read

• 20 Reasons Why Slow Runners Should Participate in a Race

• How Many Days a Week Should You Actually Run?

• The #1 Reason Why New Runners Quit

• 16 Reasons You Shouldn’t Date a Runner

This time, we’re bringing you a dose of practical running advice:

• The minimum long run you need in training to be ready for a half marathon, and how far most plans suggest going

• Why you can suddenly feel slower even when nothing seems wrong, and the hidden factors that can affect your pace from day to day

Whether you’re preparing for a half marathon or another race on the calendar, these articles will help you fine-tune your training for better results.

Latest

Why You Feel Slower on Some Days for No Clear Reason

Ever notice how one run feels smooth and efficient, and the next feels like you’re dragging weight you can’t see? Sometimes you may feel slower even if the training plan hasn’t changed.

This week’s article breaks down how factors like recovery, life stress, fueling, and even weather influence your speed. Before you adjust your plan, read this.

Why pace changes from day to day

The Minimum Long Run You Need to Finish a Half Marathon

Your half-marathon long run is coming up, and the doubt creeps in: Is this enough, or do I need to go all the way to 13.1 to be ready?

This week’s article breaks down the numbers that work in real training plans—the true minimum that still gets you to the finish and the range most runners build toward. So you can line up knowing your long runs did their job.

See the minimum long run

A Small Pacing Change That Instantly Improves Endurance

One small decision early in a run can shape how the entire session unfolds.

In this article, we look at the physiology behind the first mile and why a subtle pacing adjustment can make the rest of the run feel much smoother.

Try this pacing trick

Popular

10 Fast US Marathons Perfect for a New PR in 2026

Want to run faster this season? These 10 U.S. marathons are built for speed, with flat routes and conditions runners trust.

Explore the list

Our top picks this week:

• How to Run and Lose Weight: 7 Tips to Finally See Results

• Why We Feel Ashamed of Finishing Last, and How to Overcome It

• How to Lower Your Heart Rate While Running

• 10 Signs of Inefficient Running Form That Can Lead to Injury or Slower Times

• 6 Reasons Why You Shouldn’t Run Every Day

Looking for a boost of motivation to reignite your running passion? In this edition, we’ll share a list of great running documentaries that are worth your time.

Whether it’s an epic race or personal challenge, these films are sure to leave you eager to hit the road. So, grab your popcorn and get ready to be inspired by these incredible stories!

Must read

35 Running Documentaries Every Runner Should See

We made a list of 35 documentaries about running that offer a unique lens into the lives of athletes, the struggles they face, and the triumphs they achieve.

These films capture the spirit of the sport and delve into the human experience behind every step.

Find your film

Latest

Interval Workouts for Beginner Runners: 5 Simple Sessions to Get Faster

Learn how to start interval training for running with this beginner-friendly guide.

Includes pacing tips and 5 simple workouts to help you get faster.

Read the guide

Popular

How Age Affects Running Performance—and Why Running Fast After 40 Is Still Possible

Is there a “right” age for running? Can you still run fast after 40—or does there come a point when it’s time to slow down and walk instead?

In this article, we take on the most common questions about age and running, and look at what actually changes over time.

Read on

Our top picks this week:

• 10 Tips to Avoid Toilet Breaks During a Race

• At What Mile Do Most Runners Quit a Marathon?

• 7 Foods You Think Are Good for Runners (But Aren’t)

• How Many Days a Week Should You Run?

• 9 Gear Essentials For Women Runners

Ever feel like your heart rate climbs too quickly, even when the pace doesn’t seem that hard? In this issue, we explain what’s behind it and how to bring it down.

Also, if a new PR is on your mind, we’ve put together a step-by-step guide to help you run your fastest 10K yet. Read on for practical tips you can apply to your next runs.

Latest

How to Lower Your Heart Rate While Running and Build Aerobic Base

Your easy runs don’t feel easy and your heart rate shoots into the 160s right after the start. You slow down, but the numbers barely change. Because pace alone isn’t the real issue. Sleep, stress, hydration, caffeine, and running economy all influence how high your heart rate climbs.

Here’s why it happens and how to lower your heart rate so you can run faster at the same effort.

Lower your heart rate and run faster

10 Steps to Run Your Fastest 10K Ever

For many runners, the 10K is an ideal distance to test their fitness: long enough to demand real endurance and short enough to reward speed.

If this season you plan not just to finish a race but to set a new 10K PR—sub-60, sub-50, or even faster—this guide has everything to help you make that breakthrough.

From key speed workouts to race taper, we’ve covered the main building blocks for your fastest 10K yet.

Get the 10K PR Guide

Popular

What to Eat Before a Half Marathon: Simple Pre-Race Meals and Snacks

A solid dinner the night before builds your glycogen stores and a good breakfast on race morning tops them off. Get both right, and you’ll have steady energy without stomach problems. Get them wrong, and you risk sprinting to the nearest porta-potty mid-race.

Here’s how to fuel before a half marathon.

Plan Your Pre-Race Fueling

Our top picks this week:

• 15 Mistakes That Kill Your Motivation to Run

• The Ultimate Post-Run Recovery Guide

• How to Take Care of Your Skin Before and After Running

• Do Runners Really Live Longer?

• 15 Epic Half Marathons You Must Run in 2026

How many days a week should you actually run? It’s one of the most common questions runners ask—especially when progress stalls or fatigue starts creeping in. In this issue, we break down how often you should run based on your goals and experience.

Also, we look at why running is one of the most effective tools for stress relief. From what happens in your brain to how your body responds to movement, we explain why even a short run can shift your mood and clear your head.

Keep reading for practical training insights.

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How Many Days a Week Should You Run? A Guide for Beginners and Experienced Runners

Three days? Five? Every day? For most runners, the answer falls between 3 and 6 days—depending on their background and ambitions.

Whether you’re just starting out or training for a marathon, here’s how many days per week you should run—and how to know if your schedule is working.

Continue Reading

4 Reasons Why You Should Run When Stressed

Struggling to shut off your brain after a long day?

Running remains one of the most effective, accessible tools for easing stress and resetting your nervous system.

In this article, you’ll learn how a simple jog can shift your focus away from daily worries, trigger a cascade of “feel-good” hormones like endorphins and dopamine, support your body in completing the stress response cycle, and even improve mood and resilience over time.

This science-backed look at running as stress relief shows why hitting the pavement might be the mental reset you’ve been looking for.

Run Your Stress Out

Popular

Why Some Runners Wear Compression Socks (And Should You?)

Compression socks have been a staple in runners’ gear for years. They promise better circulation, less fatigue, quicker recovery—and, of course, a sleek, athletic look. But with fresh research shaking up earlier beliefs, it’s time to take a closer look: do compression socks really deliver?

Keep Reading

Our top picks this week:

• 9 Reasons Why Running Makes You Look More Attractive

• The #1 Reason Why New Runners Quit

• How Long You Need to Run to Burn Off Your Favorite Cheat Meal

• 10 Must-Run Half Marathons in New York State

• How to Poop Before a Run: 6 Tips to Empty Your Bowels

This week, we’re taking a closer look at two running topics tied to weight loss and aging:

• What to avoid if you’re running to lose weight — the overlooked mistakes that can stall progress and leave you wondering why the scale isn’t moving.

• How age affects running performance—and why running fast after 40 is still possible — what really happens to speed and endurance as you get older.

Scroll down to read the full articles and find what works best for your running right now.

Latest

10 Things to Avoid If You’re Running to Lose Weight

Running can support fat loss, but on its own it doesn’t guarantee results. Many runners train hard, stay consistent, and still struggle to see the scale move because of fundamental mistakes that block progress.

Here’s what to avoid if you’re running to lose weight.

Keep Reading

How Age Affects Running Performance—and Why Running Fast After 40 Is Still Possible

The age range of marathon runners continues to expand—and at times, it’s genuinely striking.

One of the most remarkable examples is Fauja Singh, who crossed the finish line of a marathon at age 100. His story raises a question: is this a rare exception, or something more runners could realistically aim for?

Is there a “right” age for running? Can you still run fast after 40—or does there come a point when it’s time to slow down and walk instead?

In this article, we take on the most common questions about age and running, and look at what actually changes over time.

Read Now

Popular

7 Signs That You Are Overtrained

The gap between pushing hard and pushing too hard is thinner than most runners realize.

Recognize these seven warning signs before overtraining sidelines you for months.

Find Out More

Our top picks this week:

• The #1 Mistake New Runners Make (And It’s Not What You Think)

• Can Runners Really Eat Whatever They Want?

• How to Run Your Fastest Mile

• 20 Oddly Satisfying Rituals Runners Do on Race Day

• Should You Run On an Empty Stomach or Eat Breakfast First?