Marathon Handbook Podcast

• How to Become a More Efficient Runner

  Our editors Alex, Katelyn and Michael delve into the concept of running economy, exploring its definition, significance, and the factors that influence it. They explain the role running form plays, and practical tips for improving running economy. They also share six ways you can improve your running economy, emphasizing the importance of strides, strength training, building an aerobic base, incorporating VO2 max workouts, running at goal pace, fine-tuning body composition, and the role super shoes can play on race day.We Cover:What is running economy?Steve Prefontaine vs. Frank Shorter: a running economy comparisonElite runners shows that running economy can compensate for lower VO2 max.The role biomechanics and neuromuscular efficiency play in running economyStrength trainingHeel striking: good or bad?How to test your running economyTip 1: Run strides and hill sprintsTip 2: Strength training is essentialTip 3: Build an aerobic baseTip 4: Run VO2 max workoutsTip 5: When to run at goal paceTip 6: Fine-tune your body compositionBonus Tip: The role super shoes can play on race day.Then, Alex and Michael are joined by running legend Amby Burfoot to analyze the crazy half marathon world record, which was set by Jacob Kiplimo last weekend in Barcelona.------------------------------------------------------Come see our live podcast at the Boston Run Show! March 1-2. Get tickets here:https://thebostonrunshow.seetickets.com/event/the-boston-run-show-the-boston-outdoor-expo/boston-hynes-convention-center/3110358Our free marathon training plans:https://marathonhandbook.com/trainingplans/marathon-training-plans/Over 210,000 runners read our newsletter. Sign up here and get our free book The 26 Golden Rules Of Running: https://marathonhandbook.com/newsletter/Follow us on IG: https://instagram.com/marathon.handbookFollow us on Tiktok: https://www.tiktok.com/@marathon.handbookLike us on FB: https://facebook.com/marathonhandbookFollow us on X: https://x.com/MarathonHB

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  1:34:19
• Who Will (Finally) Run a Legal Sub-Two Hour Marathon?

  With the 2025 marathon season just around the corner, our editors Alex, Katelyn and Michael ask: who (if anyone) will finally break the two-hour barrier on a legal marathon course? They explore the science behind running a sub-two marathon, the evolution of shoe technology, Eliud Kipchoge's Breaking2 and INEOS 1:59 Challenge events, and the haunting spectre of the world record holder, late Kelvin Kiptum. They then get into where, when and who could finally break this elusive barrier in distance running.Come see our live podcast at the Boston Run Show! March 1-2. Get tickets here:https://thebostonrunshow.seetickets.com/event/the-boston-run-show-the-boston-outdoor-expo/boston-hynes-convention-center/3110358Further Reading:The Haunting “What If…” Of Kelvin Kiptumhttps://marathonhandbook.com/the-haunting-what-if-of-kelvin-kiptum/Watch our video "Why Is the Marathon 26.2 Miles?"https://youtu.be/cLMdmp1K4sMWhat Is Lactate Threshold Training For Athletes?https://marathonhandbook.com/lactate-threshold-training/What Is VO2 Max? + How To Measure And Improve Your VO2 Maxhttps://marathonhandbook.com/what-is-vo2-max/Running Economy: How To Become A More Efficient Runnerhttps://marathonhandbook.com/running-economy/Marathon Pacers Explained: The Pros And Cons Of Running With A Pacerhttps://marathonhandbook.com/marathon-pacers/What Is Drafting? + How This Controversial Tactic Can Win You Back Seconds (Or Minutes!)https://marathonhandbook.com/what-is-drafting/How To Run Negative Splits: The Key To A Faster Race Timehttps://marathonhandbook.com/negative-splits/Nike’s Alphafly Vs Vaporfly: What Separates The Shoe Giant’s Two Flagship Supershoes?https://marathonhandbook.com/alphafly-vs-vaporfly/------------------------------------------------------Our free marathon training plans:https://marathonhandbook.com/trainingplans/marathon-training-plans/Over 210,000 runners read our newsletter. Sign up here and get our free book The 26 Golden Rules Of Running: https://marathonhandbook.com/newsletter/Follow us on IG: https://instagram.com/marathon.handbookFollow us on Tiktok: https://www.tiktok.com/@marathon.handbookLike us on FB: https://facebook.com/marathonhandbookFollow us on X: https://x.com/MarathonHB

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  1:19:56
• Is It True that Beet Juice Makes You Run Faster, and Other Enduring Running Questions, Answered

  On this week's episode, Alex, Katelyn and Michael first discuss the wild and bizarre outcome of the Strava x Chipotle Challenge. Then, the play a game of "Is it true that..." They look at the science (or lack thereof) behind:Does running on soft surfaces actually make you less injury prone than running on pavement?Should you try to run a negative split in the marathon to achieve the best outcome?Are there runners who just don't respond to the performance bump from super shoes?And is it true that beet juice can improve your running performances? And what about taking caffeine during a race?Further reading:Two Ultrarunners took the Strava x Chipotle Segment Challenge to the Extreme:https://marathonhandbook.com/2025-strava-x-chipotle-challenge/The 6 Health Benefits Of Beet Juice To Boost Your Athletic Performance:https://marathonhandbook.com/health-benefits-of-beet-juice/Coffee Before Running? Performance Benefits + How Much To Drink:https://marathonhandbook.com/coffee-before-running/What Is The Best Surface To Run On To Avoid Injury?https://marathonhandbook.com/best-surface-to-run-on/The Fastest Marathon Shoes Right Now:https://marathonhandbook.com/the-fastest-marathon-super-shoes-of-2024/Come see our live podcast at the Boston Run Show! March 1-2. Get tickets here:https://thebostonrunshow.seetickets.com/event/the-boston-run-show-the-boston-outdoor-expo/boston-hynes-convention-center/3110358Our free marathon training plans:https://marathonhandbook.com/trainingplans/marathon-training-plans/Over 210,000 runners read our newsletter. Sign up here and get our free book The 26 Golden Rules Of Running: https://marathonhandbook.com/newsletter/Follow us on IG: https://instagram.com/marathon.handbookFollow us on Tiktok: https://www.tiktok.com/@marathon.handbookLike us on FB: https://facebook.com/marathonhandbookFollow us on X: https://x.com/MarathonHB

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  1:13:12
• Wait, Super Shoes Don't Actually Make You Faster?

  On this week's episode of the Marathon Handbook Podcast, our editors Alex, Katelyn and Michael first do a mini preview of the 2025 Tokyo Marathon, which released its elite fields this week, including one intriguing starter, Joshua Cheptegei. Then they talk about three super weird footwear stories: the release of the first "super sandals" (or is it "super flip flops"?), yet another Crocs marathon world record, and Hoka's "speed loafer," which may be the most ridiculous shoe in history.Then, they are joined by Marathon Handbook founder, Thomas Watson, to discuss his most recent column for the site, entitled "Super Shoes Don't Make You Faster, It Turns Out." He explains how he's never run a race in super shoes, and now faces a personal ethical dilemma: does he taint his pre-super shoe PRs this coming year? And is running in super shoes... wrong?Read Thomas Watson's op-ed "Super Shoes Don’t Make You Any Faster, It Turns Out":https://marathonhandbook.com/supershoes-dont-make-you-any-faster/Our coverage of the 2025 Tokyo Marathon:https://marathonhandbook.com/2025-tokyo-marathon-announces-star-studded-lineup-of-defending-champions/Kenyan Runner Wins Marathon Wearing Carbon-Plated Sandals:https://marathonhandbook.com/kenyan-runner-wins-marathon-wearing-carbon-plated-sandals/Hoka's "Speed Loafer" Is... A Sight to Behold:https://marathonhandbook.com/need-to-run-to-a-meeting-introducing-the-hoka-speed-loafer/Come see our live podcast at the Boston Run Show! March 1-2. Get tickets here:https://thebostonrunshow.seetickets.com/event/the-boston-run-show-the-boston-outdoor-expo/boston-hynes-convention-center/3110358Our free marathon training plans:https://marathonhandbook.com/trainingplans/marathon-training-plans/Over 210,000 runners read our newsletter. Sign up here and get our free book The 26 Golden Rules Of Running: https://marathonhandbook.com/newsletter/Follow us on IG: https://instagram.com/marathon.handbookFollow us on Tiktok: https://www.tiktok.com/@marathon.handbookLike us on FB: https://facebook.com/marathonhandbookFollow us on X: https://x.com/MarathonHB

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  51:24
• How to Make Treadmill Running NOT Boring, + A New Half Marathon American Record

  Alex, Katelyn and Michael start by talking all about Alex's big half marathon personal best last weekend in Houston (1:39). Then, they share their strategies for making winter running on the treadmill not suck. In fact, they have share how the gamify their easy runs, workouts and long runs on the treadmill so they are, dare we say, fun? (11:10)Then, Alex and Michael discuss the massive new American record in the half marathon, set in Houston by Conner Mantz. They break down his run, and what Mantz could do in the marathon over the next few years. They also explore what Mantz should choose to do with his career (1:05:53).Come see our live podcast at the Boston Run Show! March 1-2. Get tickets here:https://thebostonrunshow.seetickets.com/event/the-boston-run-show-the-boston-outdoor-expo/boston-hynes-convention-center/3110358Further Reading:11 Tips To Nail Your Long Run On A Treadmill:https://marathonhandbook.com/long-run-on-a-treadmill/How To Run On A Treadmill: Basics, Benefits + 5 Fun Workouts To Tryhttps://marathonhandbook.com/how-to-run-on-a-treadmill/Marathon Training On A Treadmill: Our Expert Coach’s Top Tipshttps://marathonhandbook.com/marathon-training-on-a-treadmill/The Best Treadmill Workouts For Runnershttps://marathonhandbook.com/treadmill-workouts/HIIT Treadmill Workouts To Get Fasterhttps://marathonhandbook.com/hiit-treadmill-workout/Here’s Our Pick Of The 13 Best Running Documentarieshttps://marathonhandbook.com/the-14-best-running-documentaries/The 70 All-Time Best Running Songs To Get You Pumped Uphttps://marathonhandbook.com/the-70-all-time-best-running-songs-to-get-you-pumped-up/Run To The Beat: High BPM Songs To Improve Your Running Performancehttps://marathonhandbook.com/high-bpm-songs/Our free marathon training plans:https://marathonhandbook.com/trainingplans/marathon-training-plans/Over 160,000 runners read our newsletter. Sign up here and get our free book The 26 Golden Rules Of Running: https://marathonhandbook.com/newsletter/Follow us on IG: https://instagram.com/marathon.handbookFollow us on Tiktok: https://www.tiktok.com/@marathon.handbookLike us on FB: https://facebook.com/marathonhandbookFollow us on X: https://x.com/MarathonHB

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  1:29:08

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