Running is an antidote to loneliness

Happy Wednesday, runners!

What’s new? Well I’ll tell you what’s new! New tracks, new stories, new everything. If there’s something you’d like to see, reply to this email!

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Lace up and enjoy 👟

THE DAILY FACT
Did you know…

The average marathon runner burns approximately 2,600 to 3,200 calories over the course of the race, which equates to burning about 100 to 120 calories per mile. Get running!

THE MAJOR MILE
The Hottest News of the Week

Is Sha'Carri Richardson Running in the 2024 Paris Olympics?

Sha'Carri Richardson is set for a comeback as she aims to secure her spot on the U.S. Olympic team for the 2024 Paris Olympics. After a disqualification in the 2021 Tokyo Olympics, Richardson has bounced back, posting a leading mark of 10.65 seconds in the 100 meters. She is a heavy favorite to make the Olympic team in both the 100 meters and the 4x100 meters relay. The Olympic Trials begin on June 21 in Eugene, Oregon.

Bob Schul, America’s Only Olympic Gold Medalist in the 5,000 Meters, Dies at 86

Bob Schul, the only American to win Olympic gold in the 5,000 meters, passed away on June 16 due to complications from Alzheimer’s disease. Schul's victory at the 1964 Tokyo Olympics is legendary, featuring a remarkable sprint finish that stunned the field. His win, along with Billy Mills' 10,000 meters victory, helped ignite the American running boom.

'I Feel Broken': Inside the Mind of the Woman Who Ran 1,000km in 12 Days

Ultra-runner Natalie recently completed an arduous 1,000km run from Thailand to Singapore in just 12 days. Running approximately 84km daily, Natalie faced numerous physical challenges, including sunburn, exhaustion, and a urinary tract infection. Despite these obstacles, she persevered, crossing the finish line on June 5. Her journey highlights the mental and physical resilience required for ultra-running.

Another Health Benefit of Running: It Can Be a Powerful Antidote to Loneliness

Running, especially in groups, has been shown to combat loneliness, a growing issue in the U.S. Groups like the Chicago Area Runners Association (CARA) and New York Road Runners (NYRR) foster social connections through shared running experiences. The physical and mental health benefits of running are well-documented, and adding social interaction further enhances these benefits, helping to alleviate feelings of isolation.

Why Dogs Are the Best Trail Running Partners

Running with dogs, like the author's yellow lab Lulu, can enhance the trail running experience. Dogs provide steadfast companionship, help maintain a steady pace, and add an element of joy to outdoor runs. The softer terrain of trails is gentler on both human and canine joints. Running with a dog can also offer safety and a deeper connection with nature, making them ideal running partners.

RUN OF THE DAY
6 km (3.7 mi) Fartlek Run

A fartlek run involves varying your pace throughout the run, combining bursts of speed with periods of easy running. This helps improve speed, endurance, and overall running performance.

1. Warm-up: Start with a 10-minute easy jog to get your muscles warmed up and your heart rate elevated.

2. Fartlek Run:

   • Begin with 1 km (0.6 miles) at an easy pace.

   • For the next 4 km (2.5 miles), alternate between 2 minutes of fast running (85-90% effort) and 2 minutes of easy jogging.

   • Finish with 1 km (0.6 miles) at a steady, moderate pace.

3. Cool-down: Finish with a 10-minute easy jog or walk to gradually bring your heart rate down and help with recovery.

Tips:

• Use landmarks or time intervals to mark your speed bursts and recovery periods.

• Focus on maintaining good form, especially during the faster segments.

• Adjust the intensity of the fast intervals to suit your current fitness level.

ON THE TRAX
“Shut Up And Dance” by Sophie and the Giants (2024)

I recently got to see Purple Disco Machine, and while the concert was fantastic, he also dropped a jam from Sophie and the Giants. This track is perfect for your runs if you’re looking for a high-BPM, hype pop song. Enjoy during your workout!

Spotify
Apple Music

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STRAVA STORIES
Across The Pond

As mentioned, this is from my creative brother himself, Alex:

Hey Phil!

This is my strava post from Friday, talk about a crazy run am I right! XD XD

Please send us your own lol.