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Marathon Handbook
  • Run
    • Popular
      • Couch to 5K Guide + Training Plan
      • Beginners Tips
      • Proper Running Form, Explained
      • Cross Training For Runners
      • How To Breathe While Running
    • Half Marathon
      • Half Marathon Training Plans
      • Couch To Half Marathon
      • Half Marathon Training Guide
      • Half Marathon Pace Charts
      • FREE Half Marathon Bootcamp
      • Half Marathon Masterclass
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      • Ultramarathon Training Guide
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    • Running Gear Guides + Reviews
  • Train
    • Strength Training
    • The Latest Cross Training For Runners Guides
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sayer headshotAmber Sayer

Amber Sayer is a Fitness, Nutrition, and Wellness Writer and Editor, and contributes to several fitness, health, and running websites and publications. She holds two Masters Degrees—one in Exercise Science and one in Prosthetics and Orthotics. As a Certified Personal Trainer and running coach for 12 years, Amber enjoys staying active and helping others do so as well. In her free time, she likes running, cycling, cooking, and tackling any type of puzzle.
M
Runner With Cerebral Palsy Finishes The Barcelona Marathon 1

Runner With Cerebral Palsy Finishes The Barcelona Marathon

Running News

Roca triumphantly crossed the finish line of the 2023 Barcelona Marathon in a time of 5:50:51, finishing the full 26.2-mile distance despite his physical limitations.

The 9 Best Dumbbell Back Exercises To Build Strength 2

The 9 Best Dumbbell Back Exercises To Build Strength

Workout Guides

There are quite a number of dumbbell exercises for back muscles, and you can typically … Read more

The Best Back and Bicep Workout: Exercises + 3 Training Plans 3

The Best Back and Bicep Workout: Exercises + 3 Training Plans

Workout Guides

A back and biceps workout routine, which is often called a back and bi workout, … Read more

The 10 Best Plyometric Exercises For Explosive Power  4

The 10 Best Plyometric Exercises For Explosive Power 

Workout Guides

Plyometric training can be intimidating if you are unfamiliar with how to do plyometric exercises … Read more

​​Diplo Runs a Sub 4-Hour Marathon (While On LSD) 5

​​Diplo Runs a Sub 4-Hour Marathon (While On LSD)

Running News

While any marathon may see a handful of celebrities running the race, the Los Angeles … Read more

World Athletics To Prohibit Transgender Women From Competing As Females 6

World Athletics To Prohibit Transgender Women From Competing As Females

Running News

Beginning March 31, 2023, transgender women will not be permitted to compete in the female … Read more

The Ultimate Smith Machine Workout: 8 Exercises For Big Gains 7

The Ultimate Smith Machine Workout: 8 Exercises For Big Gains

Workout Guides

The Smith machine is one of the most polarizing pieces of strength training equipment in … Read more

Slow Times But Impressive Performances at the 2023 NYC Half Marathon 8

Slow Times But Impressive Performances at the 2023 NYC Half Marathon

Running News

The 16th annual United Airlines NYC Half Marathon was an exciting race on both the … Read more

A marathon runner runing in a desert with beautiful sunset view

Distance Runner Kara Goucher’s Memoir Is Making Waves In the Running Community and Beyond

Running News

Goucher’s memoir discusses her rise to one of the world’s best distance runners under the guidance of Salazar, who was the legendary distance running coach of the Nike Oregon Project.

The 7 Best Stability Ball Exercises For Balance, Core Strength + Power 9

The 7 Best Stability Ball Exercises For Balance, Core Strength + Power

Workout Guides

Stability balls are the large inflated balance balls or yoga balls that many people attribute … Read more

The Ultimate Tricep Workouts: 9 Exercises For Power + Strength 10

The Ultimate Tricep Workouts: 9 Exercises For Power + Strength

Workout Guides

Although the biceps in the front of your upper arm often get quite a lot … Read more

The Ultimate Forearm Workouts: Try These 10 Exercises For Strength And Power  11

The Ultimate Forearm Workouts: Try These 10 Exercises For Strength And Power 

Workout Guides

Forearm workouts can help you develop strength and size in forearm muscles so that these … Read more

The 8 Best Calf Exercises For Strength + Definition 12

The 8 Best Calf Exercises For Strength + Definition

Workout Guides

Most leg day workouts focus primarily on the quads, hamstrings, glutes, and possibly adductors, but … Read more

The 7 Best Shoulder Exercises For You Next Strength Workout 13

The 7 Best Shoulder Exercises For You Next Strength Workout

Workout Guides

Strong shoulders not only help you fill out a T-shirt and look great from a … Read more

The Ultimate Dumbbell Chest Workout: 12 Best Chest Exercises With Dumbbells 14

The Ultimate Dumbbell Chest Workout: 12 Best Chest Exercises With Dumbbells

Workout Guides

There are plenty of types of strength training equipment you can use for your chest … Read more

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More Free Running Resources:

Half Marathon Resources

How To Train For a Half Marathon (Article)
Best Half Marathon Running Shoes
Half Marathon Training Plans
Free 5-day Half Marathon Bootcamp
The Half Marathon Masterclass

Marathon Training Resources

How To Train For a Marathon
Best Marathon Running Shoes
Marathon Training Plans
Free Marathon Meal Plans
Free 5-day Marathon Training Bootcamp
The Marathon Training Masterclass

Ultramarathon Training Resources

How To Train For an Ultramarathon
Best GPS Watches for Ultrarunners
Ultramarathon Training Plans
Free 5-day Ultra Runner’s Bootcamp
The Ultra Runner’s Playbook

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