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/

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 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
Like us on FB: https://facebook.com/marathonhandbook
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/

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


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