This year, I set out to do something hard, attempting to run my first 100 miler. I had run and finished all the other major ultra distances (50K, 50 mile and 100K), and it was time to make the jump. After all, this is what I DREAMED about when I finished my first road half-marathon in 2019 and set my sights on ultras.
I didn’t make my first one any easier – targeting the Leadville 100, a grueling 100 miles with nearly 15,000ft of climbing and descent, all above 9,000ft of elevation.
Still, I knew I had what it took to achieve sweet victory, a finish in the Race Across the Sky.
But the day didn’t go my way
Despite a strong start, hitting my target times through the 12 mile aid station and 23 mile aid station, there were signs of trouble. The elevation really hit my heart rate more than I expected, even though I took plenty of precaution and gave lots of time to acclimate (about 2 weeks). Coming into the 23 mile aid, I started to feel a bit of hip tightness. I still kept pushing, hoping my body was settling into the day.
Unfortunately, as I got a few miles past, that pain that was in my hip, worked it’s way into my knee. Quickly, I went from running, to run/walk mix, grinding all the way to pure power hiking. Descents were excruciating. And I was only 30 miles in with the toughest part of the race – a 25-mile, 8,000ft ascent/descent – still ahead.
I resolved to get as far as I could. Races sometimes go this way, and things clear themselves up over time. But each downhill step reminded me of the pain I was in. All-in-all, I went up the climb that is Hope Pass, and went down the other side (gingerly, painfully), and made it to the 50-mile mark, missing the cutoff by 15 minutes.
I had DNF’d the race (Did not Finish).
From Did not Finish to Did not Fail
Look up ultra races on various registration websites, and you’ll see – finishing is NOT a guarantee in this sport. Regardless of if you’re an elite runner, a mid-packer, or a cutoff chaser. It’s a matter of time before the Grim Reaper of Racing catches you.
I had to feel those feelings for myself, though. Despite plenty of adversity in my races, I was able to overcome and finish. When I didn’t, it made me feel like there was something wrong with me. I had to work through a process to bring myself back to realization that this is all part of the game.
Here’s some of the steps I took to move from “failure” to “progress.”
Practice gratitude – this was something I was doing the entire race, even when things started to sour. I took that to my crew when I reconnected after the race, and to friends and family who asked about the race after.
Be open, but don’t dwell – people asked how it went. I told them. I didn’t hide in shame. I shared my experience, strength and hope. I didn’t focus on the negatives, though I was open to what happened and what went wrong.
Reflect on the issues – I looked at what went wrong. Training gaps, race-day mistakes, taper week flaws, nutrition issues. I looked at it all. I realized there were things I could have been doing differently, not in self-flagellation, but in objective ownership.
Get back at itbut don’t rush – The first focus was fixing my knee. Then it was giving my mind something to work back towards. I signed up for another race (50K), that gave me 10 weeks to recover and rebuild.
Give yourself grace – ultrarunning is hard, and we are fortunate that we even get to do this at all. And with that, this is all a learning process.
There is no failure, because there is no finish
Ultra-running is much like life. There are highs, there are lows, and despite it all, everything keeps moving forward. Finishing a race doesn’t mean that you’ve reached the pinnacle and are done, nor does a DNF mean you have hit rock-bottom and are down for the count.
Treat each race as its own life-lesson. A tool to learn about yourself – what makes you tick, how you handle adversity, how you treat yourself and others, how you view the world. When you do that, you win EVERY race you’re a part of, because you continue on with the progress of becoming who you are meant to be.
Elaina’s story of overcoming adversity and GI distress en route to smashing the all time 104-kilometer Cataraqui Trail fastest known time (FKT).
“Everyone has a plan until they get punched in the face.” Mike Tyson said that.
But what if, instead of getting punched in the face, you get punched in the stomach? Repeatedly.
If you’ll stay with me, I’d like to tell you that story.
Today’s the Day for 104 Kilometers Along the Cataraqui Trail
It’s Saturday, November 28th and my alarm goes off 4:30 a.m. A cruel time of day if you ask me, but I have work to do.
I yawn as I pull on the leggings, sports bra, and long-sleeve shirt I laid out the night before. In the kitchen, I toast a bagel. One last push to get a few more carbs in before the day really begins.
I put on my vest, headband, gloves, and headlamp, then drive to the trailhead. When I pull up, it’s a few minutes before 6:00 a.m. It’s minus 5 degrees Celsius outside and I can see my breath lingering in the cold air.
5…4…3…2…1.
Map of the 104-kilometer Cataraqui Trail.
And We’re Off on the Cataraqui Trail
A view of the Cataraqui Trail.
I start my watch for what I know will be an 8+ hour run: 104 kilometers (65 miles) along the Cataraqui Trail from just outside of Napanee to Smith Falls in Ontario, Canada.
The first 45 kilometers feel smooth. My legs are light, my breathing steady. I’m rolling at 4:46 min/km (7:38 min/mile) pace. I’m exactly where I want to be. Everything feels easy.
Until it doesn’t.
It starts as a cramp. Annoying, but manageable.
Then the pain sharpens into something much worse. It feels like someone is stabbing a knife into my stomach over and over. I’m praying for it to stop but it doesn’t.
I look down at my watch and do the math. There’s no way I can run for another four hours in this amount of pain. Not a chance.
Then, before I can process what’s happening, I begin throwing up.
For a moment, I’m relieved. The pain eases.
But relief is quickly replaced by fear. Losing so much of my nutrition this early in the run is not ideal… Still, I start moving again, putting one foot in front of the other.
Puke and Rally. Rinse and Repeat.
Twenty kilometres later, I have a familiar, but unwelcome feeling. That sharp, stabbing pain is back. And again I throw up, this time with my tears in the mix. I desperately want to stop running. To make the pain go away.
This won’t be the last time my stomach revolts today.
Elaina Raponi throwing up mid run along the Cataraqui Trail.
The friend I’m running with at the time looks at me and smiles. Then he says something I’ll never forget.
“In ultra marathons, your mind will go to some low and dark places. It doesn’t mean you’re done. It means you have to claw your way back.”
With those words hanging in the air, I keep pushing forward along the trail.
By the 80-kilometre mark, my right calf begins cramping from the lack of fuel in my body.
I look at my watch. Two hours of running still to go.
Left foot. Right foot. Repeat.
The End is in Sight
104 kilometers and 8 hours, 28 minutes, and 58 seconds later, I finished what I started.
I’m in pain, out of breath, and on the edge of throwing up for the seventh time. I bury my head in my hands, crying.
When I finally lift my head and look at my watch, I try to make sense of the numbers staring back at me. I had just broken the women’s fastest known time (FKT) for the 104 kilometers along the Cataraqui Trail by over two and a half hours, and the men’s record by 42 minutes.
Performance is Mental, Not Just Physical
As a mental performance coach, I spend a lot of time teaching my athletes how to stay composed, adaptable, and resilient.
Today, I had to practice what I preach.
I had plenty of reasons to stop. Plenty of opportunities to quit when things got hard. But adversity has a way of revealing what’s underneath.
This run, 104 kilometers along the Cataraqui Trail, became a powerful reminder of the skills I try to teach: patience, problem-solving, staying present, taking things one step at a time.
As an athlete, it was one of my hardest days. And easily one of my proudest finishes.
Elaina Raponi is a coach with Team RunRun based in Kingston, Ontario. Elaina loves helping athletes of all abilities and experiences achieve their goals, while finding confidence and joy in the process!
Getting older, getting slower, but still hanging in there.
TRR Coach Mike Urbanski running strong at age 77.
When I was 36 years old, I ran my marathon PR of 2:32.8, and aging as a runner was far from my mind. Now, forty-one years later, even though I have never stopped training and racing, breaking 4 hours is an accomplishment.
The Realities of Aging as a Runner: Acknowledgment, Acceptance, Action
When I started coaching high school distance runners forty years ago, my fastest athletes could not keep up with me. When I retired from coaching high school last year, I couldn’t keep up with my slowest runners. ( I finally bought a bike!)
The slow but steady decline in my speed and strength, particularly when I reached my 50s, was hard to swallow. As a coach, I knew the science and what happens to the body as we age. Intellectually, I understood what was happening. The emotional and psychological effects were a whole other story.
It’s taken me a long time to come to terms with becoming an older runner. Now having weathered it, I can pass along a few tips to runners who are past their PR time of life. (Of course, if you just started running as a 50 or 60 year old, you probably have some PRs ahead of you, but your experience will eventually be the same as those of us who have been running since our teen or young adult years).
Tips for Dealing with the Psychological and Emotional Impacts of the Decline:
The self-talk mantra. “There aren’t too many 77-year-olds out here today working as hard as I am.”
Appreciating the good feelings. Consciously acknowledge how good it feels after that first mile, as the body warms up and any aches and pains go away.
Racing. Stoking the ever-present competitive fires and working to place in my age group helps me maintain motivation even as I slow down. And then celebrating if my time in this year’s race was not much slower than last year’s.
Encouraging other runners when training or racing. When I am doing a tempo or fartlek workout – working pretty hard – and someone blows by me, sometimes I’d like to say “I used to be able to kick your butt” but I end up saying “Looking strong!” Just like expressing gratitude makes you feel better, telling another running that he/she is looking good, raises your spirit.
Relishing the satisfaction that comes from doing something hard. Finishing a race or a workout, I am still flooded with the same feelings of total exhaustion and accomplishment that I had 60 years ago. Those feelings never change, even as an aging runner, and being aware of them is always a mental boost.
Of course, the psychological stress of aging is a result of the physiological changes that occur in our bodies.
Physiological Changes Impacting Aging as a Runner
It’s common knowledge what happens as we get older: (these are just a handful of the most noticeable changes)
Declining “aerobic horsepower”.VO2max declines about 10 percent per decade after age 30. Our maximum heart rate begins to drop about one beat per minute each year.
Aging muscles become less adept at using oxygen.
Loss of muscle mass and strength begins happening around the age of 40, speeding up particularly after 65. Fast twitch muscles seem to deteriorate faster than slow twitch.
We begin to lose some flexibility and experience a loss of range of motion. When muscles are tight, we limit our power base and running efficiency.
Three generations of Urbanski men after running a Turkey Trot together. Proof that aging as a runner doesn’t mean no racing!
Tips for Slowing Down the Effects of Aging as a Runner
So, can we slow down this inevitable process? Definitely. Here are some well-researched ways to do that:
To slow down the VO2max decline, do at least one fast workout a week. Train hard at your 2 mile or 5K race pace. Try to get your heart rate up to 90% of its maximum.
Race more! Young, competitive athletes usually need to race less, but aging runners get more benefit from racing at shorter distances more frequently. Shorter races are great opportunities to get in your higher intensity running, helping preserve your fast twitch muscle fibers and muscle efficiency. The “use it or lose it” paradigm applies here.
Strength training is critical. Lift weights or do a regimen of body weight exercises at least twice a week. This is essential to mitigate the age-related loss muscle mass and strength. Mix in some high intensity workouts that elevate your heart rate and challenge your cardiovascular system.
Stretch! Do yoga, balance exercises, use a foam roller every day to work your lower body in particular.
Run less! I thought I would never say this, but add some cross training a couple of times a week. As well as recovering from your runs, this gives you a great opportunity to work different muscles. My training plan currently includes running, cycling, strength training, yoga, and a stair stepper. (I obviously do more than one type of workout on some days). This cross training has made me stronger, faster, and more recovered for my runs.
Recover more! Remember, often “less is more”- especially when it comes to mileage for an aging runner. Adequate recovery is critical. Some smart watches can monitor your workout intensity and let you know when to back off if you’re like me and sometimes still think that “more is better”.
Final Thoughts
We can’t hold off the aging process and the inevitable changes in our bodies. But, we can slow it down, and stay in great shape – both physically and mentally – if we are smart and consistent with our training. Aging gracefully as a runner just takes some acceptance, adjustment, and perseverance.
For runners in the northern hemisphere, winter training brings its own challenges: decreased sunlight, cold, as well as the misery of getting on the treadmill “dread mill”, to name a few. Read on for some tips and techniques to rekindle your motivation to keep going or get back on the bus!
A running group training together in winter.
Motivation Tips for Winter Training:
1. Find a run group to join for winter training.
A running group can not only increase safety with the shorter, darker winter days, but knowing others are waiting to run with you holds you accountable. Your group run offers you consistent motivation as you work towards your goals alongside other runners. They also offer additional benefits: reducing stress and improving mental health.
2. Sign up for a spring race.
Having a target goal on the calendar can help you stay focused and committed to winter training, even in the cold.
3. Participating in a winter challenge.
Reach out to your local run club or start a challenge for yourself with some running friends. Setting smaller weekly challenges can make training for an upcoming race or maintaining fitness during the winter months more attainable. A small celebration at the end of the challenge, or even weekly, is a great reward and a good reason to get together with fellow runners.
Preparation Tips for Winter Training:
One easy way to make winter running miserable is to be ill prepared. Instead, before heading outdoors for your winter training run, double check you are ready.
A runner dressed for well for winter running in cold and snowy conditions.
Start slowly. If you aren’t used to winter running, starting with shorter exposures can help you become more comfortable with the different environments.
Double check the forecast. You don’t want any surprise changes in the forecast while you are out.
Share your plans. Decide a running route and let someone know. Above all, safety first!
Choose the time of day. Sunlight is limited, and daylight disappears fast, so make sure to have a headlamp and reflective gear if you are going to be out in the dark.
Dress appropriately. Choose clothing and shoes for the outdoors. Making sure you have appropriate layers of clothing – including base layers, hat, gloves – as well as shoes with good traction, will help make your running more enjoyable.
Rebecca Holso is a coach with Team RunRun based in Rapid City, SD. She specializes in road races, helping athletes balance a busy life while working toward their personal goals.
TRR Coach Amanda Hamilton and one of her children after running a race together.
I am now almost 4 months postpartum, and I surpassed the important 12-week mark: time to begin my return-to-run program! Between weeks 6 and 12, I started seeing my pelvic floor physical therapist in person again. During visits, she evaluated my pelvic floor, as well as my whole body. The focus was on addressing any weaknesses and imbalances that could impact my return to running. Early on, I was experiencing some pain in my right Achilles tendon on walks. Ironically, my Achilles presented more of a challenge than my pelvic floor! I began a regimen of weekly PT sessions with additional at-home exercises and icing to rehab the Achilles.
Creating My Return-to-Run Postpartum Program: The Return of the Running Bug
I am currently coaching myself, and when I began to dip my toe into running, the return-to-run program I designed began with a run/walk phase. For each run/walk, I started with 5 minutes of walking to warm up. While I had some sensitivity in my Achilles, my body otherwise felt surprisingly good; the running bug had returned!
Mentally, I found myself struggling to stick to the runs I had programmed for myself. I needed to hold myself back from going too fast or running for too long. This also involved reminding myself to trust in the prescribed training, as I had put a lot of thought and research into the return-to-run program I wrote! I worked on talking to myself as if I was talking to one of my athletes.
Pregnancy vs Postpartum Running: Mom Strength
Amanda taking her postpartum running (and newborn) to the track.
While I’m aware that this is not everyone’s experience, for me, the postpartum runs felt easier than my last few runs during pregnancy back in April. I settled into a new easy pace that was 2-3 minutes faster than my easy pace when I was 6 months’ pregnant. I found that my cardiovascular endurance was better than I was expecting it to be, and this realization gave me a renewed sense of motivation.
My Return-to-Run Postpartum Program Details and Postpartum Running Goals
Starting off, I began with just 1 run per week, then progressed to 2, and then to running every other day. I continued to rehab my Achilles, paying close attention to how it was feeling during and after runs. I took an extra rest day or pivoted to cross training if the Achilles didn’t feel great. Again, my pelvic floor and postpartum body felt surprisingly good: something I attribute to regular pelvic floor physical therapy sessions.
After a few weeks of run/walk intervals and very short easy runs, I progressed to slightly longer runs and some speed work on the track. I am LOVING being back out there! I’m feeling really good now, and have my training oriented around a 5K in January. While I’ll only be about 6 months postpartum by the time race day rolls around, I’m still hoping to get close to or even beat my 5K PR, set before my most recent pregnancy.
I will be continuing to document my return to running postpartum in these journal entries. Expect more from me after my 5K in January. Thanks for following along!
Amanda Hamilton is a coach with Team RunRun based near Los Angeles, California. She knows what it’s like balancing a family, returning to running, working and running. She’s excited to help both beginner and intermediate runners achieve their goals.
What a Year of Injuries Taught Me About Running, Aging, and Acceptance
2025: the year I didn’t race.
There are years that sharpen you, and years that sand you down. This past one was a bit of both. It started with a back niggle that refused to explain itself. A low, stubborn ache that stayed just loud enough to remind me it was there, but quiet enough to leave every doctor shrugging.
A runner with an injured knee.
Then, just when things seemed to be settling, I clipped my knee on the corner of a table — the kind of accident that should’ve been nothing. A one-second “ouch,” a shake of the leg, and move on. Except I didn’t. That tiny, stupid bump spiraled into a ten week rebuild that tested every ounce of patience I had.
The realities of aging as a runner
As a masters runner, I had to admit what I’ve been resisting: I don’t bounce anymore. I need to absorb, to settle. and to ease back in. Recovery takes longer, and the margin for error grows undeniably smaller. Patience isn’t optional.
I also had to face down some of my blind spots, the ones I always assumed didn’t apply to me. The biggest one? I was racing to train, not training to race. I wanted fitness faster than my body could give it. And I was chasing timelines I invented, acting like the universe owed me something for effort alone.
Revelations from the year I didn’t race
And somewhere in the middle of all that frustration, something unexpected cracked open. I remembered running isn’t my identity. It’s something I do, passionately, but it isn’t me.
But there was something else too and something uncomfortable to admit: I had pulled away from my tribe.
Somewhere between the back injury that never explained itself and the knee that explained too much, I had drifted into this swampy, quiet place where I tried to handle everything alone. I left my coach, pulled back from the runners I usually banter with, and sat in my own head like it was some noble act of endurance.
Runners having fun at a local group run dressed up in costumes.
Except…
It wasn’t noble. It wasn’t tough. It wasn’t even helpful.
I had to admit that I need people. I need my coach who can see the blind spots I pretend not to have. I need my tribe, the ones who send a message, share a laugh, or just remind me that running is bigger than one person’s struggle.
Above all, I need to stop disappearing every time things get hard. That silence… It’s not healthy for me. It never was.
By the time October rolled around, I quietly admitted what I already knew: 2025 was done. Not in defeat, more like acceptance. Like when the wind changes direction and you know the season is turning, whether you’re ready or not.
If I wanted a strong 2026, it wasn’t going to come from salvaging scraps of a broken season. It was going to come from how I carried myself now. Patient, grounded, willing to take the long road back, and willing to lean on others instead of hiding from them.
The obstacle really is the way. Everything I tried to avoid — slowing down, asking for help, sitting with discomfort and letting go of who I “was” — turned out to be the actual path forward. Reality doesn’t negotiate: it just is. And the moment I stopped fighting it, the year I didn’t race subsequently shifted from feeling like loss to feeling like direction.
Acceptance isn’t quitting. It’s putting down the sword so you can finally move with the current instead of against it.
A better 2026 is built upon the year I didn’t race
So here I am, on the edge of 2026, no longer trying to resurrect the runner I used to be. I’m standing as the runner I’ve become with more humility, more clarity, as well as a greater appreciation for the people who walk (or run) beside me.
I didn’t get the year I wanted. But I got the year I needed. The year that stripped me down undoubtedly asked better questions, and handed me a different kind of victory, the kind you quietly carry inside your chest.
And honestly? That feels like the best starting line I’ve had in a long, long time.
Corey Turnbull is a Team RunRun Coach based in Ottawa. He works with beginners just starting out or with seasoned runners looking for a breakthrough. Above all, Corey helps athletes maximize the limited training time they have, prioritizing consistency, focus and fun.
And Why Your Pace Doesn’t Have to Dictate Your Experiences or Achievements
It’s hard not to get in your head when you’re alone for a whole race – and not because you’re out at the front, but because you’re at the back of the pack.
Allie running at the back of the pack, and enjoying it!
A back of the pack perspective
In a world obsessed with being the best – the fastest, strongest, best dressed – it’s hard not to get caught up in the comparison game. The running world can be no exception. Pace-focused and speed-obsessed running goals can start to weasel themselves into your head, despite surrounding yourself with a back-of-the-pack friendly feed and no-pressure races. Thoughts like “What am I even doing?” and “Am I even good at this?” start to become louder and louder the farther away the rest of the group gets. It’s easy to spiral. It’s easy to let self doubt completely take over.
The power of belief in belonging
Allie at the finish of her race after running her own pace.
But do you want to know what’s harder than being at the back of the pack? Believing in yourself. Believing that you’re worthy despite your pace or what you look like doing it. And believing when you start to run your own race and take pride in your own accomplishments, a whole new world is unlocked. All of that self-imposed pressure and inevitable comparison-fueled disappointment, is replaced with pride, confidence and JOY. You start having fun, waving at fellow runners, and feeling the sense of accomplishment that only completing a uniquely difficult race can bring.
There’s more to running that PR’s and placings
It can be an amazing feeling reaching a new PR or finally nailing that negative split you’ve been working towards. But don’t let that be your only focus. Appreciating the training and racing experience in its entirety can give you an entirely different perspective on running, even if you’re at the back of the pack. YOU get yourself to the start line. And you can get yourself to the finish line, too. Sometimes it just might look a little different than you expected.
Allie Smith is a Massachusetts-based coach with Team RunRun. Her passion is helping the everyday athlete have fun, build confidence, and fall in love with running! She works with beginners just starting out, helping them fit running into busy lifestyles while finding joy.
3 Bests – What aspects of the race did you like the most?
Crowd and spectators: It was truly amazing! I almost never run without my audiobook, but it was so loud and so enthusiastic that I felt that I should immerse myself in the experience and enjoy it.
Course: It’s truly iconic as it winds through the 5 boroughs; the bridges are brutal but pretty.
Field size and growth: I’m sure there are differing opinions on this, but I’m glad they’re expanding the field. I believe this year was one of the largest ever at around 71,000 starters. At my pace, I wouldn’t ever qualify for a race like this. I’m also grateful for the second-chance lottery system that got me an entry to this race: thank you NYRR!
Start village organization: For a race with so many people, it was a good size and relatively well organized. Physical signage could have been better within the village. Audio announcements were great.
Not so much – Aspects of the race that didn’t do it for you
Not really complaints or dislikes, but things to look out for:
1. New York City Marathon course difficulty
The course is brutally hard – and deceptively so. For someone from hilly Seattle, even the Verrazano Narrows and Queensboro Bridge seemed like nothing: about 150 and 110 feet elevation change about about 0.75 miles. But most of the course has rolling terrain, and if you don’t hold back or haven’t trained appropriately, you’ll destroy your calves and quads, like I did, and then fall apart at the end. For me, I was cruising through mile 19 before falling apart quite abruptly and struggling to the finish. While I would’ve been happy with my finishing time at the start of the race, given how well I was rolling and the time I was on track for before my demise, I was ultimately somewhat disappointed.
The 2025 New York City Marathon course.
2. Later starts mean warmer temperatures
Because of the expanded field, the slower runners start very late in the day. I crossed the start line about 8 minutes past by designated 11:30 am start time. Given that I had to travel east for the race, and the 2025 New York City Marathon fell on the day the clocks go back, I was happy to be able to sleep in and start the race fresh; I slept a shocking 9 hours before the race, whereas I had slept 3 restless hours before the Chicago Marathon’s 7 am start 4 years ago! However, the late start resulted in warmer temperatures and, in the end, an extremely long day.
3. Getting to the race start
The point to point nature of the New York City Marathon course, means runners must travel a long way to get to the start on Staten Island (see course map to the right). I took the ferry and then a bus on Staten Island. Other runners who took the bus all the way from Manhattan had a far longer total travel time..
Weird factor – What’s the weirdest thing about this race?
The elevation and course profile. While the Seattle marathon has about 1500 feet of elevation in a typical year, I’d argue that the 950-1000 feet of the New York City Marathon is much harder because of the rolling nature of the terrain.
Highlights of your race – What did you do well and enjoy about your race in particular?
For a glorious 19 miles, I was having an amazing time and was extremely optimistic about getting close to a PR. While the crash was rough after that, and my eventual time was disappointing, I came away with optimism that I could run considerably faster with better pacing and better planning for the course, plus some conditioning for quads, calves, and probably other muscle groups.
Even though it eventually hurt me, I felt like I did a great job of running by feel and effort… for the first 19 miles at least!
Lessons for others – Share your pro-tips on the race to help the next runner
Unfortunately, I had not seen this before the race, but in retrospect, I would research any course that I wasn’t familiar with or didn’t have a very straightforward profile, like the person in this reddit post did:
I honestly think that if I had done this sort of research myself or had found this, I would have saved about 10 minutes and not had such a bad last 7 miles.
Lessons you learned that will help you next time around
Plan for the course, and hold back if/ when appropriate.
This was my first race in running in the Nike Alphafly’s, though I had done about a 100 miles of training in them. They helped me go fast, but they had the exact problem that I was concerned they would: they substantially exacerbate any calf weakness late in the race. I think for my next marathon I’ll go with the Asics Superblast. I also liked these a lot in training, and found them much more stable and gentle, yet still fairly fast.
Most important course specific knowledge to know about the race
(Hills!! See above)
Aesthetics – Is it a pretty course?
Quite pretty. However, I don’t think I paid much attention after 15 miles or so, as I was just bearing down mentally and trying to focus.
Difficulty – Is it a tough course?
I’d say so! The constantly rolling hills really add up (see elevation map below). And if you’ve read this far, I think you already know the answer to this question!
The 2025 New York City Marathon elevation map.
Organized and well run – Did it feel like a well-oiled machine or were they flying by the seat of their pants?
Fairly well oiled, especially for a race of this size!
There were a few areas in Brooklyn where the crowd ignored the tape barriers, creating a path barely about 10 feet wide for runners to go through, which felt dangerous and badly managed in terms of crowd control.
Competition – Is there a strong field?
Headlined by marathon GOAT, Eliud Kipchoge, and legendary distance runner, Kenneisa Bekele, need I say more…? While Kipchoge and Bekele enjoyed their retirement tour, finishing 17th and DNF-ing respectively, the elite men’s field wasn’t short of talent. 1st and 2nd place finishers, Abdi Nageeye and Evans Chebet, returned, in a field that included 8 men who have run under 2:05:00. Americans Joe Klecker, Charles Hicks, and Hillary Bor ran their marathon debut, alongside Britain’s Patrick Dever, who ended up a second off the podium. Other notable men included: Americans Reed Fischer, Joel Reichow, and Biya Simbassa, alongside 2:02:00-marathon runners, Benson Kipruto and Deresa Geleta.
On the women’s side, the last 3 New York City Marathon finishers returned to battle it out with Olympic Champion, Sifan Hassan. Akin to the 2025 Boston Marathon, it ended up being a match race between Hellen Obiri and Sharon Lokedi, with Obiri ultimately prevailing victorious. Other notable women included: Americans Fiona O’Keefe, Molly Seidel, Stephanie Bruce, and Sara Hall, Britain’s Jessica Warner Judd, and Ireland’s Fionnuala McCormack.
2025 New York City Marathon elite men, featuring Eliud Kipchoge. PC: REUTERS/Jeenah Moon
Logistics – Does it require a special handshake, registration a year in advance, hotels all booked? Give us the low down on the nuts and bolts of making the race happen.
It’s very hard to get into the New York City Marathon! There are various different ways to enter, including qualifying standards for faster runners, charity places, and lottery picks. I got in through a second-chance lottery that randomly picks people who miss the main lottery. If you get a phone call with caller-id ‘NYRR’ pick up!
Hotels are expensive, yeah – though I don’t think it’s particularly necessary to stay in Manhattan, so you could definitely save some money by staying elsewhere.
Aid Stations – Standard fare or anything special to know about the aid stations in terms of what’s available or when?
Aid stations were pretty good: Gatorade and water every mile starting at 3, which is pretty good. They had some Maurten 100 gels available at miles 12 and 18, but I didn’t want to try something new on race day and I had plenty of fuel with me. Also, they had bananas at mile 21, which seemed odd to have just one point with them. Apparently had biofreeze was available at some of the later medical stations; in retrospect, I should have made use of that to deal with some of the discomfort in my legs.
A small complaint I have is that some aid stations couldn’t keep up with the number of runners coming through, because the volunteers seemed to be untrained and not able to keep pace. This resulted in multiple instances of runners waiting longer than ideal, and small backlogs forming. At aid stations and just after, definitely watch your step, be careful not to slip, and watch out for people crossing lanes aggressively.
TRR athlete, Phil Shin, finishing the 2023 New York City Marathon.
Weather and typical race conditions
Typically cold and dry. Occasionally rains because it’s early November: Thursday and early Friday of this year’s race week had been extremely wet.
Gear – Did you need anything special or is there anything you’d recommend for the next runner?
I definitely would recommend a good headlamp, as it can get super dark.
Spectators – Is this a friendly course for your friends?
Yes and no. It’s a great experience as a runner, and I’d imagine as part of the cheering crowd as well. There are lots of points with great music – notably Brooklyn, Harlem, and the Bronx. However, with so many people trying to get around the city to cheer runners on at multiple points, the subway system gets pretty overwhelmed. My wife met me at 3, 8, 18, and after the finish. Even though I’m a slower runner, she just barely made it to these stops!
How’s the Swag?
The New York City Marathon 2025 t-shirt was solid, though I prefer short-sleeved shirts: thin long-sleeved shirts are just a bit of a waste for me. There’s a ton of branded apparel for sale at the expo, but I don’t typically buy that sort of thing. The medal was nice, very solid (and hard earned)!
The Overall Score – How many stars do you give this race and do you recommend that others run it?
The New York City Marathon definitely gets 5 stars! While I don’t think I would do it again for a long time, it’s an outstanding experience. I highly recommend it to others.
For more New York City Marathon insight and coaching tips, we put together this New York City Marathon 101 race guide.
Often overlooked in favor of the World Marathon Majors, the Philadelphia (Philly) Marathon is one of the most popular in the United States, for good reason!
Philadelphia Marathon race start.
1. Pre-Race Zoom Call
With the Philadelphia Marathon coming up soon, we’re bringing veterans and first-timers together to ask questions, share insights and build some excitement heading into race weekend!
Join our drop-in Zoom call on Monday, Nov. 10, 2025 at 7:00 pm EST where first-time Philly runners can get answers from athletes and coaches who have run this race before.
If you think you can make it, or want to submit a question in advance, email your host TRR coach Elaina Raponi at [email protected].
Can’t make the call? We’ll record the call and share the link in the following week’s newsletter.
2. Philadelphia Marathon Race Intel
Date: Sunday, November 23, 2025
Philadelphia Marathon course map.
Location: Philadelphia, Pennsylvania
Start: 22nd Street & Benjamin Franklin Parkway, near the Philadelphia Museum of Art
Finish: Eakins Oval on Kelly Drive, near the Philadelphia Museum of Art
Course type: Mostly a loop; take a look at this page for more Philadelphia Marathon course info
Boston Qualifier: Yes
Elevation gain: 744 feet/ 226 meters
Elevation loss: 744 feet/ 226 meters
Temperature:
Average high: 51°F/ 10°C Average low: 34° F/ 1°C
Tips from Coaches
“Practice hills! Philly is not classified as hilly, but the rolling hills from miles 7–16 and the tougher climbs in Manayunk (miles 19–22) add up.” – Coach Jonathan Gooch
“Stick to the tangents. Kelly Drive is wide and winding, and poor tangents can add up to half a mile to your race, so minimize side-to-side movement to stay on the shortest course.” – Coach Jonathan Gooch
“The race ends with a 10 mile out-and-back on the river that feels longer than the first 16; save some mental energy to get back from the turn around.” – Coach Matt Weller
Philadelphia Marathon elevation map. PC: findmymarathon.com
3. Shakeout Run
Date: TBD
Time: TBD
Location: TBD
4. Philadelphia Marathon Coaching Info
At Team RunRun, we have 100s of wonderful, experienced coaches ready to help you crush your goals, regardless of your ability, budget, or lifestyle. Specifically, for Philadelphia Marathon race advice, here are some coaches to start with:
TRR Coach Natalie Lutz running the 2023 Indy Marathon.
Often overlooked in favor of the World Marathon Majors, the Indianapolis (Indy) Monumental Marathon is a flat, fast race perfect for PR-seekers and first-timers.
1. Pre-Race Zoom Call
With the Indianapolis Monumental Marathon coming up soon, we’re bringing veterans and first-timers together to ask questions, share insights and build some excitement heading into race weekend!
Join our drop-in Zoom call on Monday, Oct. 27, 2025 at 7:00 pm EST where first-time Indy runners can get answers from athletes and coaches who have run this race before.
If you think you can make it, or want to submit a question in advance, email your host TRR coach Elaina Raponi at [email protected].
Can’t make the call? We’ll record the call and share the link in the following week’s newsletter.
2. Indianapolis Monumental Marathon Race Intel
Indianapolis Monumental Marathon course map.
Date: Saturday, November 8, 2025
Location: Indianapolis, Indiana
Start: Near the Indiana State House
Finish: Near the Indiana State House
Course type: Loop; take a look at this page for more course info
Boston Qualifier: Yes
Elevation gain: 302 feet/ 92 meters
Elevation loss: 302 feet/ 92 meters
Temperature:
Average high: 58°F/ 14°C Average low: 39° F/ 3°C
Tips from Coaches
“The half marathon and marathon start at the same time. So, especially if you are in the top corrals, be aware that the race goes out very fast. Try not to get caught up and pulled along with the half marathoners in the beginning. Run your own race and pace to avoid hitting the wall too early!” – Natalie Lutz
“Be extra vigilant of your footing and the road bifurcations during the first 3 miles. In 2024, there were a few pot holes in the beginning of the race.” – Natalie Lutz
3. Race Reports
Want even more intel on the Indy Marathon? Read some of the race reports from Team RunRun coaches:
Indianapolis Monumental Marathon elevation map. PC: findmymarathon.com
4. Shakeout Run
Date: TBD
Time: TBD
Location: TBD
5. Indianapolis Monumental Marathon Coaching Info
At Team RunRun, we have 100s of wonderful, experienced coaches ready to help you crush your goals, regardless of your ability, budget, or lifestyle. Specifically, for Indianapolis Monumental Marathon race advice, here are some coaches to start with:
I liked that the Grindstone 100 is mostly on single track trails. Also, the 6pm start means everyone has to run through at least one full night, and this adds another challenge to the race.
Not so much – Aspects of the race that didn’t do it for you
The downside to all the single track was that some parts were pretty overgrown, making it harder to stay on pace.
Highlights of your race – What did you do well and enjoy about your race in particular?
The final miles are very smooth and runnable – a nice “treat” after 90+ miles of technical single track! It felt very good to drop the pace and finish the race strong. (Certainly not something you feel at the end of most 100 milers!)
Lessons for others – Share your pro-tips on the race to help the next runner
Above all, take the climbs easy! They are gnarly and long, so you need to measure your energy and effort appropriately.
Most important course specific knowledge to know about the race
The lollipop section (miles 53-66) of the Grindstone 100 course is very gnarly and tough to get through. Oh, and it’s 105.1 miles, not 100.
Aesthetics – Is it a pretty course?
Yes! The course is mostly on single track trails, providing continuous variety that keeps you motivated. And the upside to the gnarly climbs are the beautiful views you’re treated to at the top.
Difficulty – Is it a tough course?
Yes, undoubtedly so!!! Those climbs are tough, and the technical terrain makes it even harder! Plus, you gain 21,000 feet over the 105-mile course! Grindstone 100 is one of the most difficult 100-mile races in the US.
Grindstone 100 elevation map with aid stations and time cutoffs labelled.
Organized and well run – Did it feel like a well-oiled machine or were they flying by the seat of their pants?
Yes! It’s a UTMB race, so it’s very well organized.
Competition – Is there a strong field?
Yes! Again, with it being a UTMB race, it will always attract a strong field of athletes trying to qualify for the UTMB finals in France.
Logistics – Does it require a special handshake, registration a year in advance, hotels all booked? Give us the low down on the nuts and bolts of making the race happen.
No major logistical hurdles, simply go to the website and sign up!
Lukas and his pacer at the finish line.
Note UTMB’s trail stewardship policy: all the Grindstone 100 racers are required to complete 8 hours of trail work prior to race day, which they submit via a Trail Work Form.
Aid Stations – Standard fare or anything special to know about the aid stations in terms of what’s available or when?
There are 15 aid stations throughout the Grindstone 100, 1 about every 6-8 miles, and you can have crew and/or drop bags at 5 of them. The offerings are standard, and Naak is the on-course nutrition and hydration brand. That said, the North River Gap aid station (which is also a crewable aid station) was the best, thanks to the variety of food options available!
Weather and typical race conditions
It was pretty hot and humid on race day this year! Therefore, I’d recommend asking your crew to have ice available at aid stations to stay cool.
Gear – Did you need anything special or is there anything you’d recommend for the next runner?
There is a mandatory gear list but, as far as UTMB races are concerned, it doesn’t list anything you shouldn’t already think to carry.
My #1 recommendation is poles! Bring poles, you won’t regret it!!
Spectators – Is this a friendly course for your friends?
There are a good number of crewed aid stations, meaning crew, friends, and spectators can see and support the runners more often than in a lot of 100-milers. However, trail ultramarathons are never the most spectator-friendly! There is a whole festival setup at the finish line area, perfect for spectators to await finishers.
How’s the Swag?
You get a nice 100-mile finishers belt buckle, race t-shirt, and picture from the park!
The Overall Score – How many stars do you give this race and do you recommend that others run it?
5/5! I would recommend the Grindstone 100 to anyone looking to gain some milestones for UTMB who likes technical and gnarly races.
Lukas Burrer is a coach with Team RunRun originally from Germany, but now based in Atlanta, Georgia. He specializes in trail and ultrarunning, and loves helping athletes take on big challenges!
How well does your sportswear fit? Is it optimized for running economy, efficiency, and performance like the shoes you carefully researched and tested? No? I didn’t think so.
A group of female runners at the track.
When we think about performance in sport, our minds usually go straight to training, nutrition, or the latest piece of high-tech equipment. But one piece of the puzzle rarely gets the same attention — and it should. That piece is what women and girls wear to compete.
For decades, women’s sportswear was an afterthought: a smaller, pinker version of men’s gear. Yet the fit, feel, and design of apparel play a direct role in how athletes perform. Well-designed clothing supports the body’s mechanics, reduces distractions, and boosts confidence. In contrast, poorly designed gear can do the opposite.
Even the biggest brands are waking up to this. In June 2025, the world watched Breaking4, Nike’s high-profile attempt to help Faith Kipyegon become the first woman to break the four-minute mile. Nike poured resources into every detail: pacing formations, weather conditions, super spikes — even Kipyegon’s clothing. The message was clear: marginal gains matter, and apparel is part of the equation.
This isn’t just about elites, though. Girls lining up at their first 5K, college athletes grinding through practice, and women at every level deserve sportswear designed for their bodies and their needs. It’s time to rethink women’s sportswear.
How the Right Fit Impacts the Body
It’s easy to dismiss fit as “just comfort.” But science shows it’s much more. A 2024 study led by Kipp and et al., titled Sports Bra Restriction on Respiratory Mechanics during Exercise, found that the tightness of a sports bra’s underband can actually compromise breathing.
Two different sports bra types and their features.
Nine highly trained female runners performed hard running sessions wearing loose, self-selected, and tight-fitting sports bras. The tighter bras increased the work of breathing, changed breathing patterns (more rapid breaths, smaller tidal volumes), and even raised oxygen cost during steady-state running.
Loosening the underband reduced the energy cost of breathing and allowed deeper, more efficient breaths — essentially improving running economy.
A 2025 follow-up study echoed these findings: women experienced less respiratory muscle fatigue, better ventilation coordination, and lower perceived breathlessness in looser underbands during high-intensity running.
Bottom line: a “supportive” sports bra that feels restrictive may actually be draining your performance.
How the Right Fit Impacts the Mind
Clothing affects not only how our bodies move, but how our minds focus. Research published in Psychonomic Bulletin & Review shows that tight and revealing athletic clothing can shift women’s attention toward their bodies and away from the task at hand.
In that study, women wearing tight and revealing clothes moved more slowly and less consistently on a motor performance task than those in loose, concealing clothes. The researchers suggest that “body monitoring” — being hyper-aware of how you look — diverts mental energy from performance.
This dynamic is especially relevant in sport, where women and girls are often aware of being watched and judged on appearance. Gear that feels comfortable and unobtrusive lets athletes focus on the movement, the skill, the game — not on self-consciousness.
How Paradis Sport are rethinking women’s sportwear, starting with performance underwear.
Why the First Layer Counts
Sports bras usually get the spotlight, but the first layer matters too. Poorly designed underwear can chafe, shift, and distract — especially during high-impact movement.
A brand that’s doing it right here, rethinking women’s sportswear from the ground up, is Paradis Sport. Founded by and for women, Paradis Sport spent three years and 17 prototypes testing with 37 elite and professional athletes to create performance underwear that stays put, resists chafing, and feels invisible. No itchy tags. No harsh chemicals. And absolutely no distractions.
Elite runners and TRR coaches, Ruby Wyles and Hillary Allen, are singing Paradis’ praises. After years of trying brands that fell short — most designed by men or as an afterthought in a big product line — I (Ruby) finally found Paradis Sport. Their underwear performed so well during my runs and races that I barely noticed it was there. That’s the point.
This post is not sponsored by Paradis Sport, but TRR members can save 20% with the code listed on the TRR Community Discounts page.
Time to Raise the Standard
The science is clear: the right apparel can improve breathing efficiency, movement economy, focus, and confidence. However, the wrong apparel can quietly sabotage all of it.
From sports bras that support respiration to underwear that actually stays in place, brands have a chance — and a responsibility — to design gear for women’s bodies, not just shrink down men’s.
Nike’s Breaking4 project showed the world that every detail counts. For millions of women and girls, the right sportwear might not be a marginal gain at all — it might be transformative.
Nike design team custom fitting apparel for Faith Kipyegon’s Breaking 4. PC: Nike
Your Move
As athletes, coaches, parents, and consumers, we can push for change. Support brands that are rethinking women’s sportswear and prioritizing their needs. Share feedback. Celebrate companies leading the way.
Because when apparel fits right, women can focus on what matters: breaking barriers, reaching goals, and enjoying the sports they love.
Ruby Wyles is a coach with Team RunRun based in Ann Arbor, Michigan. She is most fulfilled by helping athletes overcome limiting beliefs with joy. Ruby is also a proud science nerd, and advocate for athletes’ mental and physical health.
Did you know that the 2024 New York City Marathon became the world’s largest marathon ever with 55,646 total finishers? Now you do!
Team RunRun athlete, Laura, after crushing the New York City Marathon!
And with all the intel below, you’re on your way to your own historic NYC finish!
1. Pre-Race Zoom Call
With the New York City (NYC) Marathon coming up soon, we’re bringing veterans and first-timers together to ask questions, share insights and build some excitement heading into race weekend!
We had a great drop-in Zoom call full of NYC Marathon racing insights, information, and tips.
Start: Fort Wadsworth on Staten Island, near the Verrazzano-Narrows Bridge
Finish: Central Park, between West 67th Street and West 68th Street
Course type: Point-to-point; take a look at this page for more course info
Boston Qualifier: Yes
Elevation gain: 810 feet/ 246 meters
Elevation loss: 824 feet/ 251 meters
Temperature:
Average high: 57°F/ 13°C Average low: 36° F/ 2°C
Tips from Coaches
“While crossing the Madison Avenue Bridge (Last Damn Bridge) around mile 21, move to your right for tons of encouragement and goodies to help propel you to the finish!” – Coach Dana Caruso
”The Verrazano is a suspension bridge, so there’s subtle bounce that reduces perceived exertion. Combined with the adrenaline of starting the New York City Marathon, it doesn’t feel as tough — be sure to hold back and not get too excited so early in!” – Coach Martina Nadeau
”The bridges lie and make your GPS go wild. Therefore, pace by effort, not GPS. Splits will be wrong in multiple spots, so do not panic.” – Coach Martina Nadeau
”The first mile is crowded and a lot of folks stop mid-course to take photos – try not to get too frustrated! Instead, be cautious of the runners around you to avoid twisting an ankle or short stopping.” – Coach Martina Nadeau
New York City Marathon elevation map.
3. Race Reports
Want even more intel on the New York City Marathon? Read some of the race reports from Team RunRun coaches:
Team RunRun athlete, Phil, setting a 14-minute PR at the 2023 New York City Marathon.
At Team RunRun, we have 100s of wonderful, experienced coaches ready to help you crush your goals, regardless of your ability, budget, or lifestyle. Specifically, for New York City Marathon race advice, here are some coaches to start with:
Cleared at 6 Weeks Postpartum—But Am I Ready to Run?
Mom of 3 and TRR Coach Amanda Hamilton is documenting her return to running postpartum journey here on the Team RunRun blog. This is journal entry #1 in a multi-part series.
TRR Coach Amanda Hamilton next to a running track with her newborn daughter.
Before we dive in, keep in mind that neither Amanda Hamilton nor the TRR team are medical professionals. There exists a wide range of conflicting advice concerning returning to running, so always consult your own providers. The article below is just meant to share one runner’s experience.
6 Weeks Postpartum (and Beyond)
September 4th marks 6.5 weeks since I gave birth to my third daughter. The topic of returning to running postpartum is on my mind. Typically, your provider (obstetrician or midwife) will see you at the 6-week mark to assess your physical readiness to exercise. Having recently had my 6-week appointment and passing all their checks, I am now “medically cleared” to do any movement/workouts that I feel comfortable with. But what does that really mean for me? Am I ready to run?
Not quite. This will be my third time returning to running after a baby, and I’ve learned a lot from my past two experiences. While recommendations and timelines vary widely, most pelvic floor physical therapists — whom I would consider to be the experts in this area — recommend waiting until the 12-week mark before returning to running.
Pelvic Floor Physical Therapy: A Must for New Moms
In many European countries, pelvic floor physical therapy is the gold standard in postpartum recovery and included in the typical care plan. Unfortunately, in the United States, this care is less common, and a lot of women don’t know they even exists. Once you know, however, you can search for a local provider, and try to prioritize seeing someone in person. For some, you will have to pay out-of-pocket, whereas others take insurance (and you may only have a small co-payment). Fortunately, I found out about pelvic floor physical therapy (PT) after my first baby. As a result, I’ve been seeing a wonderful physical therapist on and off since then.
Expecting and Empowered’s Instagram page with pelvic floor physical therapy resources.
Virtual Pelvic Floor Physical Therapy Resources
If you are unable to get in to see someone in person, here are my favorite evidence-based, pelvic floor resources:
Expecting and Empowered (E&E): “Two sisters on a mission to empower all women to thrive both physically and mentally throughout their pregnancy and postpartum journeys.” One of the sisters/founders is a pelvic floor physical therapist, and applied her expertise to their at-home workout app. The app includes a test that assesses your readiness to return to running. I utilized this test after my first baby and found it very useful. In addition to the app (which you have to pay for, though they do offer a free 7-day trial), E&E has a lot of free resources available on their Instagram account.
Dr. Mae Hughes: Dr. Hughes is a Doctor of Physical Therapy and certified pelvic floor specialist based in Nashville, Tennessee. She is another great follow on Instagram, with a lot of helpful videos, FAQs, etc. Similar to E&E, Dr. Hughes has created her own “Run Readiness Checklist”. She will send it to you via email for free.
As both Expecting & Empowered and Dr. Mae Hughes will frequently remind their followers, clinical expertise and scientific evidence indicate best outcomes for women who wait at least 12 weeks post-baby before returning to running. This 2022 article from the International Journal of Sports Physical Therapy titled “Maximizing Recovery in the Postpartum Period: A Timeline for Rehabilitation from Pregnancy through Return to Sport” is frequently cited by PTs and worth a read in its entirety if you have a deeper interest in this subject area. The article includes helpful tables with week-by-week benchmarks.
Waiting to Run Postpartum: Coping Strategies for Impatient Runners
Coach Amanda and her family at the beach.
If you thought waiting until your 6-week check up to return to running postpartum was long enough, a 12-week wait is going to feel endless. The good news is that no one is advocating for 12 weeks of rest. Everyone is different, but I can share what has been helping me during this period.
Physically, two of the best things for me have been diaphragmatic breathing and walking. I have also prioritized recovery services like massage and sauna. Mentally, the wait to return to running can be even tougher! I have maintained excitement, optimism, and motivation by ensuring I have specific things to look forward to when I return. For me, this has meant planning my upcoming race calendar and signing up for my next few races (a 5K in January, 10K in February, and a half marathon in late April). In addition, I bought some new running apparel that I am holding on to for my return, and I’m looking forward to wearing! Lastly, I’ve been curating a “return to running” Spotify playlist over the past few weeks. (I’m accepting song suggestions if anyone would like to contribute!)
I will be continuing to document my return to running postpartum in these journal entries. Expect more from me around the 12-week mark. Thanks for following along!
Amanda Hamilton is a coach with Team RunRun based near Los Angeles, California. She knows what it’s like balancing a family, returning to running, working and running, and she’s excited to help both beginner and intermediate runners achieve their goals.
Your go-to spot for all things Marine Corps Marathon, one of the largest marathons in the US and the world, nicknamed “The People’s Marathon.” 2025 will mark the event’s 50th anniversary!
1. Pre-Race Zoom Call
With the Marine Corps Marathon coming up soon, we’re bringing veterans and first-timers together to ask questions, share insights and build some excitement heading into race weekend!
Join our drop-in Zoom call on Tuesday, Oct. 14, 2025 at 7:00 pm EST where first-time Marine Corps runners can get answers from athletes and coaches who have run this race before.
If you think you can make it, or want to submit a question in advance, email your host TRR coach Elaina Raponi at [email protected].
Can’t make the call? We’ll record the call and share the link in the following week’s newsletter.
2. Marine Corps Marathon Race Intel
Marine Corps Marathon course map.
Date: Sunday, October 26, 2025
Location: Arlington, Virginia
Start: Arlington, between thePentagon and Arlington National Cemetery
Finish: U.S. Marine Corps War Memorial
Course type: Loop; take a look at this great, interactive course map
Boston Qualifier: Yes
Elevation gain: 699 feet/ 213 meters
Elevation loss: 666 feet/ 203 meters
Temperature:
Average high : 64°F/ 17°C Average low: 46° F/ 7°C
Tips from Coaches
“Miles 20–22 (14th Street Bridge) feel endless. There are no spectators, the pavement is hot and there is little shade – prepare yourself mentally and physically for this tough stretch of the course” – Coach Leah Pan
“The finish at Iwo Jima has a sharp incline. Save a little energy to power up for your strong finish photo!” – Coach Leah Pan
”Mile 20 is tough at every race — at thMarine Corps, there’s a sneaky hill that won’t look like much but you’ll feel it. Because it’s around mile 20, this can lead many runners to think they’re bonking. Push those thoughts aside, push through this tough and quiet section of the course, and you’ll be just fine!” – Coach Nicole Thome
Marine Corps Marathon elevation map. PC: marinecorpsmarathon.com
3. Race Reports
Want even more intel on the marathon? Read some of the race reports from Team RunRun coaches:
Location: Meet in Rosslyn at the Rosslyn Gateway Park. There is street parking, and/or paid parking at nearby Upside on Moore (where you can also grab breakfast and/or coffee after the run).
Shake off the pre-race jitters and meet us for 2.5 miles at a leisurely pace! Complete this short questionnaire if you’re interested in attending so we can plan accordingly.
All paces are welcome and the more the merrier! Feel free to bring a friend, even if they’re not a Team RunRun athlete!
5. Marine Corps Marathon Coaching Info
At Team RunRun, we have 100s of wonderful, experienced coaches ready to help you crush your goals, regardless of your ability, budget, or lifestyle. Specifically, for Marine Corps Marathon race advice, here are some coaches to start with:
The UltrAspire Legacy 3.0 Race Vest is a great option for road and trail runs of any length. However, I think it really shines in 50+ mile ultra distance events and big adventure days in the mountains. Abundant storage space (10 liters) in both the main compartment and variety of easily accessible pockets make is possible to carry ample fuel, layers and safety gear needed for lengthy remote endeavors. If water is scarce on the route, the vest can accommodate a 2-liter bladder in addition to four bottles in front and two bottles in the back side pockets. With so many storage accommodation options, you can easily customize and configure the vest to best suite your personal needs.
Personal Experiences:
The Legacy 3.0 is my go-to vest for unsupported fast and light missions in the deep alpine. I can always fit everything I need (plus a few extras for safety) in this vest. For example, I venture into grizzly country often and the back side pockets happen to fit my bear spray perfectly. I also love that this vest not only features a traditional shock cord attachment for poles, but an ice axe carry attachment as well. This makes the Legacy 3.0 an ideal companion during early season alpine runs when steep snow travel is likely, or if my chosen route happens to cross a glacier or snowfield.
In the isolated and unforgiving terrain I often adventure in, my fitness and gear is frequently my only lifeline. My vest must, therefore, be as rugged as the landscape I traverse. No matter what the distance or how treacherous the terrain, I feel confident that the Legacy 3.0 will survive the journey with it’s robust build. Rewind to an early season adventure last summer, I returned with my shirt and jacket torn but my vest was completely unscathed. When I travel with the Legacy 3.0, I can focus on my footing and surroundings instead of on shielding my vest (and gear within). For me, these qualities make this vest the ideal choice for big adventures in backcountry.
Behind view of the UltrAspire Legacy 3.0 Race Vest.
Sizing:
One size fits most– and they mean it!
Additional Sizing Comments:
As a smaller female, I’m typically hesitant to purchase “one size fits all”. Many products of “one size” will, at worse, fit too loose and, at best, fit awkwardly. Impressively, this is not true of the Legacy 3.0 Race Vest. On me, it fits like it was made specially for my smaller frame. On the other hand, my husband, who is much larger than me, remarks that this same vest fits him like a glove too! It’s truly amazing the wide range of sizes this one vest can accommodate!
Comparison to Previous Models:
The UltrAspire Legacy 3.0 Race Vest has an updated wrap around for improved fit. The reservoir compartment now boasts the insulated UltrAcool sleeve to keep water cold during warm outings. Finally, the upgraded fabrics have durability, breathability, and comfort in mind. More durable, dual adjustable shoulder straps allow for you to run with heavier loads without the vest bouncing.
Comparison to Other Brands:
The Black Diamond Distance 8 is a similar sized adventure vest with durable material. However, I have found their product lacking in pockets and the fabric more abrasive. Salomon carries several vests similar in size too. Unfortunately, Salomon textiles, in my experience, don’t seem to stand the test of time, and the chafing can be unreal. Finally, both of these alternates are not one size fits most.
Durability:
Front view of the UltrAspire Legacy 3.0 Race Vest.
This vest has been with me on 300+ miles of adventures. Some of these outings were traditional trail runs, but most were big mountain outings. The vest scrapped up against rocks while scrambling, and was subjected to thick foliage while bushwhacking. It also carried my ice axe. Safe to say, I’ve put the UltrAspire Legacy 3.0 Race Vest to the test and it’s still like new, without even the slightest hint of fabric deterioration or a single tear.
Changes for the Next Model:
I’d like more color options (currently only available in black).
The True Test – Would You Recommend It?
Yes, I think the UltrAspire Legacy 3.0 Race Vest is an outstanding adventure and race vest that would be a wonderful addition to any athlete’s quiver, especially if they are rough on their gear in the mountains. This is also a handy vest in a household where a vest is shared between several athletes since this one size really does fit most!
Keeping it Honest – Did You Get This Gear for Free?
Full disclosure, I am sponsored by UltrAspire, but used their products well before I had a relationship with the brand. I do not get anything from the company for leaving a positive review. I received this vest for free as a prototype before it was released.
Dandelion Dilluvio-Scott is a multisport outdoor athlete, ultra-runner and certified coach. She is passionate about collaborating with driven athletes who love to explore, train and play outside.
Team RunRunner Michael Norton after finishing the 2024 marathon.
Your go-to spot for all things Bank of America Chicago Marathon, one of the fastest Abbott World Marathon Majors, occurring each October in the United States of America.
1. Pre-Race Zoom Call
With Chicago coming up soon, we brought veterans and first-timers together to ask questions, share insights and build some excitement heading into race weekend!
We had a great drop-in Zoom call full of Chicago Marathon racing info and tips: Catch the replay here!
2. Chicago Marathon Race Intel
Chicago course map.
Date: Sunday, October 12, 2025
Location: Chicago, USA
Start: Grant Park
Finish: Grant Park
Course type: Loop; undeniably fast and flat!
Boston Qualifier: Yes
Elevation gain: 243 feet/ 74 meters
Elevation loss: 242 feet/ 73 meters
Temperature:
Average high : 64°F/ 17°C Average low: 46° F/ 7°C
Tips from Coaches
”Enjoy the final stretch down Columbus Drive. In any case, soak it all in!” – Coach Christina Mather
Chicago Marathon elevation map. PC: findmymarathon.com
3. Race Reports
Want even more intel on the marathon? Read some of the race reports from Team RunRun coaches:
Date: Saturday, October 11th Time: 9 am CST (Chicago local time) Location: Millennial Park, Cloud Gate “the Bean”
All paces are welcome and the more the merrier! Feel free to bring a friend, even if they’re not a Team RunRun athlete!
TRR Coach CJ Albertsonfinishing the 2024 Chicago Marathon in 7th overall and 1st American in a time of 2:08:17! PC: Michael Reaves/ Getty Images
5. Chicago Marathon Coaching Info
At Team RunRun, we have 100s of wonderful, experienced coaches ready to help you crush your goals, regardless of your ability, budget, or lifestyle. Specifically, for Chicago race advice, here are some coaches to start with:
There’s lots of things that go into being a better trail runner: training, nutrition, sleep, strategy, and psychology are just a few. When it comes to physical training, running is, of course, the main focus, however cross training and strength training are also important tools in the trail-runner’s tool box.
A group of runners strength training.
As a coach, I believe that every runner, and especially trail runners, should incorporate some form of strength training. And the good news is that you don’t have to be a gym rat or lift super heavy in order to see results. In this article, I’ll go over the benefits of adding strength workouts into your trail running training.
3 Benefits of Strength Training for Trail Runners
1. Agility and multi-planar movements
While road running is primarily a forward motion, trail running often requires movement in multiple planes, recruiting muscles throughout your full body. Depending on the terrain and the distance, you may be making those moves suddenly and with quite a bit of force. Strength training prepares you to be able to make those moves well, without causing injury.
2. Durability and injury prevention
Beyond the obvious muscle strengthening, resistance training strengthens bones by building density. Strength training can also help correct imbalances that can otherwise lead to injury. Being more durable and avoiding injury allows you to train consistently, and consistency is one of the more important tools in becoming a better runner.
3. Upper body strength
While most runners tend to think of run-specific strength training as lower body-focused, trail runners can also benefit from upper body strength. This helps when using poles on the run, carrying hydration packs and bottles, and especially when scrambling or climbing is involved. Upper body strength can also protect you from injuries when the almost-inevitable fall happens.
Concerns of Trail Runners: “I don’t want to bulk up”
Trail runners on an easy run.
One of the biggest concerns for runners, and especially female runners, is that strength training will make them bulk up. This is typically not the case. Firstly, in order to bulk up you need to intentionally eat enough calories. I can speak to this personally as I am also a rugby player, and in rugby season I need to eat a meal every 2-3 hours while awake to get enough calories to maintain weight and muscle mass. When your training is focused on running, it’s hard to maintain that kind of calorie surplus. Bulking also requires a focus on frequent strength training sessions, much more than the recommended 2-3 a week for runners. By continuing to run as normal, alongside a few strength training sessions weekly, you’ll avoid bulking up.
While you don’t want such a large calorie surplus that you bulk, there is the concern of having enough energy to do both lifting and running. This can include making sure you get enough calories to fuel extra workouts, avoiding the heavy legged feeling when lifting and running, and just generally fitting lifting and running into all the things you do. I will address the timing of lifting below, but, in general, you’ll need to plan your workouts well to balance the demands of lifting and running. You also may need to have cycles where you focus more on lifting, then others where you back off and focus more on running to keep that balance.
Timing
As with any kind of training, there is the ideal, and then there is the reality of how you can fit things in based on real life. The suggestions I offer on timing are just that, suggestions. Getting in some lifting with a less than ideal schedule is always better than not lifting at all.
For starters, you want there to be a time separation between running and lifting. This helps you recover between sessions, and makes sure you’re not taxing all of your body’s systems all at once. Especially on your speed or long run days, you shouldn’t lift before you run. I like to keep the hard days hard and the easy days easy; if you do a speed session in the morning, fitting in a strength session in the afternoon or evening is ideal, leaving another day open for easier training or recovery. If you run in the evening, you can always lift the morning after a hard workout.
You don’t need to do focused 30-60 minute sessions in the gym in order to get the benefits of strength training either. 5-10-minute strength training “snacks” after runs can still offer similar benefits. Some of my clients like to do a hybrid: one longer gym session a week, coupled with some shorter bodyweight exercises on other days. Again, the idea is to not let perfect be the enemy of good.
Tapering Strength Training
Just as with your running, you’ll want to taper your strength training before races. I usually don’t assign athletes strength work the week of a race, and for goal races we might remove or lighten strength training a few weeks beforehand. On step-down/ recovery weeks for running, I also prescribe lighter strength training, or maybe just some mobility, to give the body a chance to recover fully. And then after races, I find it’s sometimes good to mix in some light strength training before you’re back to running, but this is by no means a necessity.
Trail runners doing bodyweight strength training.
Final Thoughts on Strength Training for Trail Runners
To summarize, strength training can provide many benefits to trail runners which they can’t get from simply adding more miles. Effective strength training doesn’t require a gym membership or a large time commitment; there are flexible ways to build it into your current training schedule. And, as always, listen to your body, and remember that any strength training is better than none!
Sample Strength Training Plans
I’ve included two sample plans at the end of the article. One is a focused gym session plan, the other is a daily bodyweight plan. It’s a place to start, but if you’re serious about doing strength to improve your trail running, it’s a good idea to meet with a strength coach, or at least a coach with strength training experience who can help get you set up with a plan tailored to your needs. (And don’t forget to tell your run coach if you’re planning to add in or change strength training. It’s normal for your body to feel more sore or tired at first while it adjusts to the change.)
Gym Sessions
A runner doing squats in the gym.
Day 1: Runners Legs
Do 2-3 sets of 5-10 reps of each of the following exercises:
You should use a weight where you can move fairly explosively, if you get to a rep where you are struggling and moving slowly you are done with that set.
Session 2: Plyometrics
Pick 3-5 of the following exercises, and do 3 sets of 10 reps of each:
Achilles Twists: No video for this, but you raise yourself up on your toes, rotate out so the outside of your foot is touching the ground, slowly rock back so your heel is on the ground, and rotate in so the inside of your foot is on the ground.
Core Workout: Complete 30 reps (15 per side) of each of the following:
Des Clarke is a Team RunRun coach based in Phoenix, AZ. She helps a diverse array of athletes with a holistic approach integrate running and racing as part of their lives.
Your go-to spot for all things Berlin Marathon, one of the fastest Abbott World Marathon Majors, occurring each September in Germany.
1. Pre-Race Zoom Call
With the Berlin Marathon coming up soon, we’re bringing Berlin veterans and first-timers together to ask questions, share insights and build some excitement heading into race weekend!
We had a great drop-in Zoom call full of Berlin Marathon racing insights, information, and tips.
Start: Straße des 17, between the Brandenburg Gate and the “Kleiner Stern”
Finish: Straße des 17, just after the Brandenburg Gate
Course type: Loop; undeniably fast and flat!
Berlin Marathon course map.
Boston Qualifier: Yes
Elevation gain: 241 feet/ 73 meters
Elevation loss: 260 feet/ 79 meters
Berlin Marathon elevation map.
Temperature:
Average high : 63°F/ 17°C Average low: 47° F/ 8°C
Tips from Coaches:
“Like most Majors, it’s a crowded race. Unlike many Majors, they don’t do a great job of enforcing waves/corrals. For that reason, you’ll want to manage expectations for the first couple of miles. Take it easy, stay calm and know that things will ‘settle in’ after the first 5k or so.” – Coach Nicole Thome
”There is a decent walk from the gate to the start corral, so allow for plenty of time!” – Coach Heather Gutekunst
”Remember, the Berlin Marathon paints a blue line on the road to mark the tangents (the shortest possible route) of the course, so follow that for an “easier” route!” – Coach Vivian Vassall
”You’ll feel the urge to pick up the pace as soon as the Brandenburg Gate comes into your view (and you’ll notice other runners doing so), but know that the actual finish line is 400m past the gate!” – Coach Vivian Vassall
3. Race Reports
Want even more intel on the Berlin Marathon? Read some of the race reports from Team RunRun coaches:
Eliud Kipchoge winning with a new World Record at the 2022 BMW Berlin Marathon! PC: SCC Events
4. Shakeout Run
Date: TBD Time: TBD Location: TBD
All paces are welcome and the more the merrier! Feel free to bring a friend, even if they’re not a Team RunRun athlete!
5. Berlin Marathon Coaching Info
At Team RunRun, we have 100s of wonderful, experienced coaches ready to help you crush your goals, regardless of your ability, budget, or lifestyle. For Berlin Marathon-specific advice, here are some coaches to start with:
How the ActivityTracker app can help runners stay consistent and connected to their goals.
ActivityTracker app screen on an Apple Watch.
We are surrounded by distractions in our day-to-day life that can push fitness goals to the wayside: that’s where the ActivityTracker app comes in! Your personal accountability partner in your pocket, ActivityTracker helps you stay consistent and progressing towards your goals. Here’s how:
1. Real-Time Feedback
ActivityTracker uses your phone or Apple Watch to monitor your steps, distance, active minutes, and heart rate. The real-time feedback from the app can be particularly useful for those just starting out to understand their movement habits. Similarly for coaches, the app allows them to see a wide variety of their athletes’ metrics.
2. Visualizing Progress
Let’s be honest, tracking your progress over time can be motivating. Daily and weekly charts, monthly mileage goals, and habit streaks make fitness more tangible and rewarding. The ActivityTracker app is very user friendly, with a clean interface that makes tracking activities a breeze–even for those who are not very tech savvy!
3. Goal Setting and Accountability
You can set a variety of daily and weekly goals: steps, calorie targets, distance covered, and more. ActivityTracker also offers reminders to help you stay active. Personally, I think this feature is awesome–especially for those who are tied to a desk for work–prompting you to get up and move in order to stay on track with your goals.
Screenshots from the ActivityTracker app.
4. Workout Tracking
As the name “activity tracker” implies, you’re able to log your walks, runs, hikes, and bike rides with ease. The app seamlessly integrates with Apple Health and Apple Watch, as well as providing its own in-app tracking feature to collect workout data and log your fitness.
5. Injury Prevention Through ActivityTracker Trends
One of the most beneficial parts of the ActivityTracker app is the ability to see your trend data. By evaluating your workout history and trends, you can get a look at whether you might be under or overtraining. For example, you might notice a link between days you strength train and days you don’t hit your step count or distance goals. Or perhaps you see that after a rest day, your daily step count is through the roof!
Not only do you see activity patterns for the past few days and weeks, the app gives you trends over months and years! If you develop an injury, you can easily look back through your workouts and activity trends for the past weeks and months prior, allowing you to identify potential contributing factors. This may include jumps in weekly mileage or step count, additional training sessions, intensity increases, and more.
In addition, the historical trend data is also great for those who want to see their progress, providing a visual representation of where you started and how far you’ve come.
ActivityTracker App: Final Thoughts
To summarize, the ActivityTracker app isn’t about being perfect—it’s about being present. It helps you stay engaged and motivated with your goals, and build momentum one day at a time. Whether you’re a casual walker or an avid runner, using the activity tracker could be the smartest way to stay in motion and keep the motivation to continue chasing big goals!
Jake Eckberg is a coach with Team RunRun based in Pittsburgh, Pennsylvania. He helps runners of all levels train for distances from the 5K to ultra marathon distances, through the pillars of consistency, growth, mental toughness, injury prevention, and recovery.
