Minute 1: How did we enter a golden age of running?

These days, it seems like professional runners are breaking records every week. Most recently, we covered Faith Kipyegon’s possible journey to a sub-4 minute mile and Jacob Kiplimo’s half-marathon WR. The question is: What alchemical secrets did humans unlock that turns running performance into gold? Amby Burfoot investigated some potential answers in: “Why Runners Are Racing Faster Than Ever.” He interviewed 20 leading scientists in endurance running to get to the bottom of the mystery, and in their opinions, super shoes, better training, and sodium bicarbonate have been making the greatest difference. One expert even said that the combination of carbon-plated shoes and sodium bicarb could account for a 3-5 second improvement in the mile. For races longer than 15 minutes, high-carb diets may make a greater difference. You may be thinking: “Isn’t sodium bicarbonate just baking soda?” Technically, it is! Take a look at “Sodium Bicarbonate Supplements and Exercise Performance” to see the research behind its effects. Essentially, it helps maintain a lower acidity level in our muscles by buffering excess hydrogen created during anaerobic exercise. However, we wouldn’t recommend eating the baking soda in your pantry by the spoonful, because you’ll probably experience bloating and GI distress. Supplements like Maurten’s Bicarb System are designed to deliver the same benefits without the tummy ache.

#BakedToPerfection

Minute 2: What’s better than the sound of silence for sleep?

We were blown away by the response to our latest review from Coach Trax. She gave her thoughts on the Ozlo Sleepbuds, and a lot of our readers liked what they heard – or wouldn’t hear, thanks to their noise cancelling properties. It’s no wonder folks are looking for ways to shut out the noise, given that it’s one of the “3 things driving the global sleep crisis,” according to Fortune. Survey participants cited a noisy partner as one of the biggest reasons for sleep disruption, and beyond that, research indicates noise pollution is a major threat to sleep hygiene and overall well being. If you’ve already grabbed a pair of Sleepbuds, or want to experiment with ways to shape your sonic environment for better rest, you should read “Brown vs White Noise: We’ve Tested the Best Sound for Your Sleep.” Playing static background noise at a low volume during sleep can help your brain tune out distractions and unwanted sounds. The most popular and well researched option, white noise, sounds like the whir of a fan. CNET cites a 2017 study that found white noise reduced time to fall asleep by 38%, while a 2021 study found it was especially helpful for folks who live in a noisy environment like a city. What about brown noise? It emphasizes lower frequencies to create a sound like thunder and rain, and although it’s undergone less research, there’s lots of initial evidence to support its efficacy. Additionally, there’s pink and green noise, and you can compare each sounds’ characteristics in “Pink Noise: Can It Help You Sleep?” The good news is that you don’t have to pick just one type, because the Sleepbuds can play any of these and more.

#DreamOn

Minute 3: Balance and stretch for a longer, healthier life

We’re often told that balance and moderation are keys to a long life, but we usually interpret that metaphorically to shape our diet and exercise habits. Well, according to this recent story, balance could quite literally be the key to a longer life: “The Best Longevity Habit You’re Not Thinking About.” The author notes that the average 50-year-old can balance on one leg for about 40 seconds, but this drops rapidly in your 70s to 20 seconds, and again in your 80s to 10 seconds. Simple movements and tasks can become a serious health risk for adults with diminished balance, which is why maintaining those skills can make or break your autonomy later in life. What can we do about it? Balance training in a safe, controlled environment can help you maintain proprioception, or our awareness of our body’s position in space. One-legged stretches are the backbone of many balance training plans, and one just so happens to land on the top spot of this list of “The 10 Best Stretches For Runners To Add To Your Post-Run Routine.” We should note that these are post-run moves. These days, many experts agree that dynamic stretches work best before your run. Static stretches like the standing quad stretch, standing side IT band stretch, and lunge hip flexor stretch can help you develop range of motion and balance after your workout has come to an end.

#StandingOvation

Minute 4: Qualifying for a marathon isn’t easy, but this guide can help

Runners are faster than ever this year, and that’s both a good and a bad thing for would-be Boston or NYC Marathoners. With all the training knowledge and high-tech gear at our disposal, it’s no wonder the qualifying standards for these events have dropped like a lead balloon, but to make sure you can secure your own spot, take a look at: “Should you bank more time in your spring marathon?.” For 2025, runners had to beat the posted qualifying standard by about 7 minutes in Boston and 13 minutes in NYC. This year is shaping up in similar fashion, and you can even use this interactive tracker to estimate how fast you’ll need to be. Once you find out your goal time, how do you make it happen? Look no further than “How to Qualify for Boston Marathon: Tips from Everyday Runners.” When it comes to pacing, simpler is often better. Many coaches suggest aiming for even splits throughout the entire race. Negative or positive splits can work for some folks, but they can be hard to pull off — consider saving the flashy finish until after you’ve qualified. That’s one of six helpful tips included in the article, so be sure to read the rest to cook up the perfect gameplan.

#MayTheCourseBeWithYou

Minute 5: Do you need more core?

A strong core is the unsung hero of endurance sports, and it’s about way more than just looking good on the beach. According to these “6 Signs You Need to Increase Your Core Strength,” the way your abs, obliques, and other parts of your core work together have some surprisingly broad impacts on running performance and overall mobility. They report that issues in balance, posture, hip, and knee pain could all be due to an underdeveloped core. So, how do you know if your midsection needs some love? Well, here is a practical way to find out: “3 Core Strength Tests To Find Weaknesses.” Exercises like the Trunk Curl-Up, Lower Abdominal Coordination, and Glute Bridge With Knee Extension will identify imbalances and weaknesses. Why should runners care? “3 Benefits of Core Strength for Runners” from Brooks Running lays it out clearly: a strong core contributes to improved running economy and stability, potentially leading to fewer injuries. A sculpted 6-pack might be a nice bonus, but remember that comprehensive core strength is the bedrock of better, healthier running.

#ABSolutley

Minute 6: Daily Inspiration

If there’s one thing we know about runners’ strength training, it’s that you don’t want to skip the hips. Don’t just take our word for it, because Dr. Arista Ip (@arista_moves) agrees. Unfortunately, a lot of popular hip exercises make the mistake of working within a limited range of motion, and that can lead to underdevelopment and potential injury down the line. Arista says the key is to move the leg beyond its neutral position so it’s farther back than you might expect. Remember to maintain core stability and prevent lumbar flexion at the same time. Check out her video to see how it’s done.