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!

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

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

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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/

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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.

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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/

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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/

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

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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
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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
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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
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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.