Just in case you didn’t catch every one of our newsletters, we are once again bringing you the most-loved stories from the last month. It’s our way of making sure that you don’t miss any of our best content. Friends don’t let friends skip important running advice. Cheers!
Longevity may be a complicated subject to study, but according to a recent story from the BBC, simple changes to your daily habits can have a big impact. According to “Five lifestyle tweaks to help you live well for longer,” building up what researchers call “cognitive reserve” through education, socializing, work, and leisure activities can significantly delay or even help people avoid dementia by making the brain more resilient against age-related decline. The article recommends learning something new like gardening or a second language, adding more colorful fruits and vegetables to your diet for fiber and brain-boosting nutrients, moving regularly (even if it’s just walking or taking the stairs), and prioritizing time with friends. But if you had to pick just one metric to focus on, some experts argue that VO2 max is the strongest predictor of longevity. VO2 max measures the maximum amount of oxygen your body can use during intense exercise, and according to “VO2 Max: What It Is and How to Improve It,” one study concluded that VO2 max was the strongest independent predictor of future life expectancy in both healthy people and those with cardiorespiratory diseases. You can improve your VO2 max through endurance training at slower paces, interval training with 20 to 30 second speed bursts followed by recovery periods, and sprint interval training at maximum effort. Some experts recommend getting at least one session of high intensity exercise per week and aiming for an elite VO2 max level for maximum longevity. VO2 max can be measured in a lab test, but modern fitness trackers can give you a quick and easy estimate that should be accurate within a few percentage points.
#What’sMyAgeAgain?
After 40 years of setting the standard for foul-weather running gear, GOREWEAR is winding down its in-house apparel operations. Lucky for us, they’re taking victory lap to sell off their remaining stock. Take advantage of their sitewide discounts up to 60% off.
SMM readers will love the Men’s and Women’s CONCURVE GORE-TEX Jacket, on sale for 30% off. It features a GORE-TEX ePE membrane that offers durable, waterproof, and windproof protection in a lightweight 7.1 oz package. The jacket uses recycled nylon and innovative body mapping to ensure it moves with you. It also includes an adjustable hood and stand up collar to handle the worst weather.
Staff favorites like base layers, gloves, and vests are also deeply discounted. Once your size is gone it won’t be restocked, so move quickly before the warehouse is empty!
If your shoulders feel more like a rusty hinge than a well-oiled machine, it might be time to give them some extra care. According to: “‘Motion is lotion’: how to really look after your shoulders,” the key to maintaining shoulder health is using your full range of motion daily, since staying still for too long compresses tendons and bursa, leading to stiffness. Dr. Josh Zadro recommends taking your shoulders through exercises like arm circles, wall slides, and overhead reaches to counteract the forward hunch of desk work, while Dr. Anelise Silveira suggests setting a phone timer every hour or two to roll your shoulders back, around, and down for 5 to 10 seconds. You can also use a resistance band two to three times a week for moves like the stand and lift or the door anchor, exercising until the muscle feels fatigued. Wondering why runners should care about shoulder mobility and strength in the first place? “Why Upper Body Exercises Are Important for Runners” explains that strong shoulders, back, and core help maintain proper posture and efficient arm swing, both of which directly impact running form. When your upper body is weak, you’re more likely to slouch as fatigue sets in, shifting your mechanics and placing extra stress on joints and muscles. Weak arms and shoulders can’t maintain an effective arm swing, and since your arms help drive your legs, this can lead to overcompensation and decreased running economy. The article recommends exercises like bent over rows, shoulder Ws, and shoulder Ts to strengthen the upper back and posterior delts, supporting better posture and reducing shoulder fatigue during runs.
#ShoulderTheBurden
“Greatest Hits” albums usually signal a band is running out of ideas, but our latest audio compilation is strictly about giving you fresh perspectives on training and recovery. We combed through a whole year of conversations to bring you the “SMM Podcast Best of 2025.” (on Spotify or Apple Podcasts), a curation of our favorite insights, laughs, and actionable advice from the past twelve months. We cover the tactical side of things with Brett Lato from Polar, who reveals a surprising instance where fitness trackers caught a hidden spike in training load that human intuition missed completely. Then there is the ever-controversial footwear debate, where Peluva founder Mark Sisson argues that the solution to injury is often minimalist shoes rather than maximalist padding, and even states emphatically that many runners would benefit from walking more. If your struggles are more internal, author David Knapp provides mental framing techniques to visualize success through adversity, while sleep expert Ryan Hurley advises swapping melatonin for magnesium to achieve better natural rest. We also feature a roster of professional runners like Coree Woltering, Keira D’Amato, and Hunter Leininger, sharing tips on everything from caffeine optimization to mid-race bathroom breaks. Rounding out the episode are industry leaders like Arielle Knuston, Allen Lim, Matt Taylor, and Dirk Friel, explaining how their personal connection to the sport empowered them to build some of the most exciting brands and products in endurance sports. You can catch the full recap on Spotify or Apple Podcasts.
#SoundAdvice
Stay warm without adding bulk: The Women’s and Men’s CONCURVE Thermo Hybrid Tights from GOREWEAR are the perfect addition to a runner’s winter wardrobe. They’re on sale for a whopping 60% off, so hurry to grab your size before they’re gone for good.
Celebrate GOREWEAR’s 40-year legacy of providing top-quality technical apparel. They’re offering their best deals ever, but it won’t last long. Head to their site for the last chance to pick up GOREWEAR running apparel.
For most runners, it takes more than 40,000 steps to complete a marathon. There’s really no shortcut. After all, you can’t take two steps at once. We would be wise to use a similar approach to improving our training routines, according to this new piece from Amby Burfoot: “Does a ‘Marginal Gains’ Approach Actually Help Your Running? 5 Performance Experts Weigh In.” In the piece, Amby distinguishes between the “Macros” that truly move the needle (like sleep and training) and the “Micros” that often serve as distractions. He suggests adding these auxiliary tweaks one at a time so you can truly measure their impact, rather than guessing which change actually worked. Furthermore, expert Trent Stellingwerff warns that performance boosters aren’t additive – meaning that stacking three interventions that promise a 2% gain won’t necessarily yield a 6% improvement. That’s largely because they may operate through the same physiological pathways. Amby’s advice pairs well with Ashley Arnold’s goal-setting strategies she wrote about in: “Set Yourself Up for Consistent Success in 2026: How to build running goals that actually stick.” Instead of relying on fleeting motivation, Ashley advises focusing on “identity goals” and small, repeatable “process goals” that compound over time. She advocates for the “Best Next Decision” rule to help you maintain forward motion, even if that means skipping a run to get extra sleep. By prioritizing the big buckets and embracing small, sustainable habits one at a time, you can build fitness without getting bogged down by the hype.
#MicroManagment
As much as we love running, we know we’ve got to spend some time in the gym too – especially as we age. We can’t stop the clock, but we can certainly slow it down, according to: “This Is The Age At Which Fitness Levels Peak—Plus, Tips For Prolonging Your Strength.” The article says that physical capacity naturally begins to dip around age 35, potentially dropping almost 50% by age 63. However, staying active flattens that curve significantly, limiting the loss to around 0.5% per year, rather than the sharper decline seen in sedentary adults. If you’re looking for a fun way to switch up a strength training classic, check out: “I swapped my standard plank for a plank pass-through – here’s 6 reasons why you should too.” Instead of stagnating in a static hold, this variation involves dragging a dumbbell underneath your body from side to side while maintaining a high plank. This forces you to resist rotation, engaging your obliques and deep stabilizing muscles to build functional strength and balance that translates better to real-world movement than a standard plank. If you are curious how your current stability and stamina stack up against the average, you might want to consult: “How fit are you? See how you measure up.” The Mayo Clinic offers specific benchmarks – like pushup counts and 1.5-mile run times – broken down by age group to help you set realistic goals. Generally, checking these metrics periodically can help ensure your biological age doesn’t outpace your chronological one.
#AgeAgainstTheMachine
Heavy snowfall might be a valid excuse to call off school or work, but for some exceptionally dedicated runners, there’s no such thing as a snow day. NBC reporter @mrtommymcfly hit the National Mall in Washington to interview some of these brave souls who kept their training going. They’ve certainly earned our respect, and it’s just the thing we needed to see to motivate our way out the door for a cold weather workout.
