iiinova — where your digital self keeps evolving

Henry Howard @henryhoward.bsky.social · 6h

Can your running data predict an injury? A recent study followed 643 marathoners to see whether training data could flag trouble before runners got hurt. runningmagazine.ca/sections/tra... #runchat

runningmagazine.ca

Can your running data predict an injury before it happens? - Canadian Running Magazine

A recent study followed 643 marathoners to see whether training data could flag trouble before runners got hurt

011

Henry Howard @henryhoward.bsky.social · 11h

Vikena Yutz didn't aim to become a race director. But she leads Project 42 Running's trail and ultras, from a 5K to a 277-mile event. In September's RD Spotlight, Vikena shares what running has taught her, what she's learned, and why quality stickers are vital. www.runspirited.com/single-post/...

runspirited.com

Vikena Yutz | Project 42 Running Race Director Spotlight | RunSpirited

Meet Vikena Yutz, race director of Project 42 Running, which puts on a half-dozen events ranging from a 5K to a 277.2-mile race across Georgia. She talks ultra running, Georgia trail races and the FSR...

010

Henry Howard @henryhoward.bsky.social · 13h

A fellow runner talked Ruth Richter, 88, out of quitting the Berlin Marathon around the 30K mark. She finished in 7:40:36, the oldest woman to complete this year's race. marathonhandbook.com/ruth-richter...

marathonhandbook.com

Ruth Richter Finishes Berlin Marathon At 88 In 7:40:36

She was asking for the nearest S-Bahn at 30K. A runner named Carsten made sure she got to the finish instead.

2173

Henry Howard @henryhoward.bsky.social · 15h

Clayton Young is still going after the American marathon record in Chicago on Oct. 11, even though an MRI found a hamstring tendon tear about 4.7 inches long. Young said in August that his target in Chicago is the 2:04:43 Conner Mantz ran at Chicago last year. marathonhandbook.com/clayton-youn...

marathonhandbook.com

Clayton Young's Hamstring Tear And His Chicago Record Bid

An MRI found a 12cm split in Clayton Young's semitendinosus tendon, 24 days before he goes after Conner Mantz's 2:04:43 in Chicago.

000

Henry Howard @henryhoward.bsky.social · 18h

A more fun way to decide than a simple coin toss. The London Marathon has revealed how its elite races will be split across next year’s historic two-day event – with the decision settled by a game of rock, paper, scissors! run247.com/running-news... #runchat

run247.com

London Marathon 2027 race days decided by rock, paper, scissors

The elite men will race on Saturday and the women on Sunday as London stages a one-off marathon weekend for 100,000 participants.

021

Henry Howard @henryhoward.bsky.social · 20h

Wordle 1,929 5/6 ⬜🟩⬜⬜⬜ ⬜🟩🟨⬜⬜ ⬜🟩⬜🟨⬜ 🟩🟩⬜⬜🟨 🟩🟩🟩🟩🟩

000

Henry Howard @henryhoward.bsky.social · 29/09/2026

Running benefits cardio health. But some physical adaptations that come w/ endurance training raise questions for runners. These changes are a normal response to years of training. For World Heart Day on Tuesday, a cardiologist addresses what runners should know. runningmagazine.ca/health-nutri...

runningmagazine.ca

How does endurance running affect your heart? - Canadian Running Magazine

It’s World Heart Day. Here’s what runners should know about training and cardiovascular health

000

Henry Howard @henryhoward.bsky.social · 29/09/2026

A new meta-analysis tested carbohydrate, caffeine, and menthol mouth rinses across 57 studies — and the results depend a lot on what you're measuring. marathonhandbook.com/does-swishin...

marathonhandbook.com

Does Swishing A Sports Drink Actually Make You Run Faster?

The idea that you can swish a carbohydrate, caffeine, or menthol solution around your mouth, spit it out, and improve performance without swallowing anything

000

Henry Howard @henryhoward.bsky.social · 29/09/2026

Runners hoping to race Boston next April needed a qualifying time at least 5:17 faster than the standard for their age group. That margin got 24,630 qualifiers in with another 1,000 being drawn at random from those who beat their standard but missed the cutoff. marathonhandbook.com/boston-marat...

marathonhandbook.com

Qualifiers Needed To Run 5:17 Under Their Standard To Get Into The 2027 Boston Marathon

Runners hoping to race Boston next April needed a qualifying time at least 5:17 faster than the standard for their age group, the Boston Athletic Association

000

Henry Howard @henryhoward.bsky.social · 29/09/2026

Most runners have heard of the 10% Running Rule. It says raising your running volume by more than 10% a week dramatically lifts injury risk but it has not been validated in a study. That doesn’t mean the rule is wrong, but it may mean the 10% has the wrong target. trainright.com/10-running-r...

trainright.com

The 10% Running Rule Is Misunderstood. Here’s What the Research Says - CTS

Nearly every runner has heard the myth about the 10% Running Rule. It’s the one that says increasing your running volume (miles or hours) by more than 10% per

002

Henry Howard @henryhoward.bsky.social · 29/09/2026

Wordle 1,928 5/6 ⬜⬜🟨🟨⬜ 🟨🟨⬜⬜⬜ ⬜⬜🟨🟨⬜ 🟨🟩⬜🟨🟨 🟩🟩🟩🟩🟩

010

Henry Howard @henryhoward.bsky.social · 28/09/2026

Tigst Assefa’s manager tells Marathon Handbook that the Berlin Marathon winner first felt pain at 31 kilometers, had no Achilles trouble before the race and will spend two months off her feet before she begins walking again. marathonhandbook.com/tigst-assefa...

marathonhandbook.com

Tigst Assefa Ran The End Of Berlin On A Ruptured Achilles. Her Manager Explains What Happened.

Assefa first felt pain at 31K and had surgery Monday on a completely ruptured right Achilles. Her manager details the injury and her road back.

010

Henry Howard @henryhoward.bsky.social · 28/09/2026

Running moves your hips through the same motion repeatedly, so they often feel tight or sore. The muscles in your hips all support stability and running efficiency, and these four simple exercises can help loosen things up and make movement feel a little easier. runningmagazine.ca/sections/tra...

runningmagazine.ca

Yoga for runners: simple poses for stiff hips - Canadian Running Magazine

Four stretches to ease stiffness after all those repetitive miles

000

Henry Howard @henryhoward.bsky.social · 28/09/2026

More like Wicked Short. The B.A.A. has told runners the Wicked Fast Poconos Marathon trail race, marketed as a Boston Marathon qualifier, did not cover its certified 26.2 miles on Sept. 13. Those affected have until Monday to find another time. marathonhandbook.com/wicked-fast-... #runchat

marathonhandbook.com

Wicked Fast Poconos Marathon Ran Short, Boston Says

Runners who used the Pennsylvania trail marathon as a late Boston qualifier are being told their times will not count.

011

Henry Howard @henryhoward.bsky.social · 28/09/2026

In today’s #MondayMotivation newsletter, we tackle movement science and how it helps correct body imbalances. That’s critical for runners as they aim to prevent or recover from injuries. 👀 Also: • Endurance athletes need physical, mental and (1/2) www.runspirited.com/so/cbQ3VLzyP... #runchat

runspirited.com

MONDAY MOTIVATION ♂️♀️ Prevent injuries with movement science

Good morning and happy Monday, runner friends! It seems to be the time of the year when injuries pop up for many runners, including ones who I coach. That stems from lots of cumulative training miles...

111

Henry Howard @henryhoward.bsky.social · 28/09/2026

Wordle 1,927 4/6 ⬜⬜⬜⬜🟨 🟩⬜⬜⬜⬜ 🟩🟩🟩⬜⬜ 🟩🟩🟩🟩🟩

000

Henry Howard @henryhoward.bsky.social · 28/09/2026

New Zealand ultra runner Shannon-Leigh Litt has finished an ultra marathon every day for 1,000 straight days, completing the streak on Saturday to set a new Guinness World Record. She ran at least 50K a day since Jan. 1, 2024. runningmagazine.ca/the-scene/ne...

runningmagazine.ca

New Zealand runner completes an ultra a day for 1,000 days - Canadian Running Magazine

Shannon-Leigh Litt went through 90 pairs of shoes while logging more than 51,000 kilometres over 1,000 consecutive ultra-distance days

4162

Henry Howard @henryhoward.bsky.social · 28/09/2026

All Berlin Marathon podium finishers wore the Adidas Adizero Adios Pro Evo 3, the $500 shoe released in April. Guye Adola won the men’s race in a PR of 2:02:50. Tigst Assefa won the women’s race in a course record of 2:11:04, the third-fastest time for a woman. marathonhandbook.com/berlin-marat...

marathonhandbook.com

Adidas Adios Pro Evo 3 Sweeps The Berlin Marathon Podium

The Evo 3 now has five of the 10 Major wins this year, and every Berlin podium finisher chose it over the new Adios Pro 5.

110

Henry Howard @henryhoward.bsky.social · 27/09/2026

A new study compared hormone patterns in lifelong runners and sedentary men across two age groups. The results aren't as simple as "more training, more testosterone." marathonhandbook.com/what-decades...

marathonhandbook.com

What Decades Of Running Does To Men's Testosterone

Testosterone declines with age, but total concentration is only part of the story. The hormone also follows a daily rhythm, usually peaking in the morning and

100

Henry Howard @henryhoward.bsky.social · 27/09/2026

A meniscus tear is damage to the C-shaped cartilage that cushions the knee joint, common in runners. Warning signs include joint-line pain, swelling hours after a run and a knee that catches or locks. Here's a complete guide on meniscus tears for runners. www.runspirited.com/single-post/...

runspirited.com

Meniscus tears in runners: The symptoms, causes and treatments / RunSpirited

A meniscus tear is damage to the C-shaped cartilage that cushions the knee joint, common in runners from twisting on uneven terrain or from gradual, age-related wear. Warning signs include joint-line ...

000

Henry Howard @henryhoward.bsky.social · 27/09/2026

Deferred my race today since the body is not ready. Another bike day. Afterward, it was awesome to get an email from one of my athletes running the Berlin Marathon, who didn't quite PR. "I consider this a serious win. Thanks again for the support and programming, it made a huge difference today."

010

Henry Howard @henryhoward.bsky.social · 27/09/2026

Tigst Assefa won the 2026 Berlin Marathon for the third time in 2:11:04, a course record and a personal best. She passed 40K 10 seconds ahead of pace to beat Ruth Chepngetich’s 2:09:56, but she slowed over the final 2K and crossed the line 1:08 over the record. marathonhandbook.com/tigst-assefa...

marathonhandbook.com

Tigst Assefa Wins the Berlin Marathon in a Course Record

The Ethiopian was ahead of world record pace with 2K to go, but her stride changed badly over the closing stretch and she finished in 2:11:04, still 49 seconds under her own best.

010

Henry Howard @henryhoward.bsky.social · 27/09/2026

I use Squirrel's Nut Butter before every run to prevent chafing and blisters. And it works! Now is the perfect time to stock up since the annual Squirrel's Nut Butter Fall Sale is here! 20% off! No code needed. Now through Oct. 1. #runchat

042

Henry Howard @henryhoward.bsky.social · 26/09/2026

In his monthly series, ultra runner, race director and coach Gabe Joyes answers reader questions about choosing shoes for races, listening to your body, training for 200-mile races, and the ultra-lean. www.irunfar.com/ask-the-pro-...

irunfar.com

Ask the Pro: Shoe Choices, 200 Milers, and Long Runs

Pro runner and coach Gabe Joyes answers questions about all things trail running.

000

Henry Howard @henryhoward.bsky.social · 26/09/2026

Berlin Marathon race director Mark Milde wants the lead group heading toward 2:01 on Sunday, even though the fastest man in the field has a PR of 2:03:00. That would put Eliud Kipchoge’s course record of 2:01:09 from 2022 within reach. marathonhandbook.com/berlin-marat... #runchat #berlinmarathon

marathonhandbook.com

Kipchoge's Berlin Course Record Targeted Without Sawe

With Sabastian Sawe out injured, Gabriel Geay leads the Berlin field at 2:03:00. The course record is 2:01:09.

032

Henry Howard @henryhoward.bsky.social · 26/09/2026

Mizuno unveils 96 gram racing shoe that is lighter than Adidas’ world record shoe. The Mizuno carbon-plated racer goes on sale Dec. 4 for $554 in Japan and weighs about 96 grams in a men's U.S. 9, one gram off Adidas' figure for the Adizero Adios Pro Evo 3. marathonhandbook.com/mizuno-hyper...

marathonhandbook.com

Mizuno's 96-Gram Racer Costs ¥88,000 ($554) In Japan

Only 696 pairs of the Hyperwarp 96 will be made, and it keeps a 39mm heel and a full-length carbon plate at about 96 grams.

000

Henry Howard @henryhoward.bsky.social · 26/09/2026

How to watch the Berlin Marathon, which starts at 8:45 a.m. in Berlin on Sunday, which is 2:45 a.m. Eastern US. FloTrack has the United States, and the organizers' own livestream does not begin until the winners are long finished. marathonhandbook.com/how-to-watch... #runchat #berlinmarathon

marathonhandbook.com

The Berlin Marathon Starts At 2:45 A.m. Eastern On Sunday

RTL has it free in Germany and FloTrack has the United States. The organizers' own stream does not start until the winners have finished.

011

Henry Howard @henryhoward.bsky.social · 26/09/2026

20+ miles on the indoor bike this morning to get the legs moving. Have an amazing ride, run or race this weekend, runners and cyclists friends. Keep showing up. Do the work. Onward.

010

Henry Howard @henryhoward.bsky.social · 26/09/2026

Wordle 1,925 4/6 ⬜⬜⬜🟩⬜ ⬜⬜⬜🟩🟩 ⬜⬜⬜🟩🟩 🟩🟩🟩🟩🟩

000

Henry Howard @henryhoward.bsky.social · 26/09/2026

Third time is the charm for Joe “Stringbean” McConaughy, who set the John Muir Trail men’s supported fastest known time at 2 days and 16 hours. The John Muir Trail laces some 223 miles through California’s Sierra Nevada, and McConaughy elected to run northbound. www.irunfar.com/joe-mcconaug...

irunfar.com

Joe "Stringbean" McConaughy Sets Men's Supported John Muir Trail FKT

On his third attempt, Joe McConaughy has reset the men's supported John Muir Trail fastest known time.

010

Henry Howard @henryhoward.bsky.social · 25/09/2026

At this point in the year, there have been numerous incredible women’s ultra running performances that, if taken alone in any other year, would win the award. AJW takes a look at his current top-three performances, and a few others that could be in the running. www.irunfar.com/what-will-be...

irunfar.com

What Will Be the 2026 Women’s North American Ultra Performance of the Year?

AJW ponders what could be the 2026 women's North American performance of the year.

010

Henry Howard @henryhoward.bsky.social · 25/09/2026

Have Gnarly, will travel. This sample packet is exactly what I needed for my three-day trip to Tampa. NSF Sport certified vegan protein, BCAAs, hydration mix and more. Clean fuel. Packs well. Tastes great. #pushyourpossible #gnarlynutrition #runchat

011

Henry Howard @henryhoward.bsky.social · 25/09/2026

Wordle 1,924 3/6 🟨⬜⬜🟨⬜ ⬜🟩🟩🟨⬜ 🟩🟩🟩🟩🟩

001

Henry Howard @henryhoward.bsky.social · 25/09/2026

What happens after you stop moving drives physical adaptation and resilience. And it’s about more than sleep and fuel. Read why endurance athletes need physical, mental and social recovery. www.trainingpeaks.com/blog/why-ath...

trainingpeaks.com

Physical, Mental & Social Recovery: Why Endurance Athletes Need All Three

Learn how balancing physical, mental & social recovery helps endurance athletes bounce back faster & avoid burnout.

010

Henry Howard @henryhoward.bsky.social · 24/09/2026

Another great read from @sarahrunning.bsky.social as she reinvents herself. I've often thought about trying stand-up paddle boarding. Now, I just might need to take the plunge, so to speak. sarahrunning.substack.com/p/let-me-rei...

sarahrunning.substack.com

Let Me Reintroduce Myself

On this newsletter’s fifth anniversary, a snapshot of what I do and why I keep writing & running

010

Henry Howard @henryhoward.bsky.social · 24/09/2026

An easy 4 miles in Tampa to start the day. Big fan of this rabbit shirt and hat, so they came on the road trip with me. More exploring tomorrow. Keep showing up. Smile every mile. Repeat.

030

Henry Howard @henryhoward.bsky.social · 24/09/2026

Wordle 1,923 4/6 ⬜⬜⬜⬜⬜ ⬜🟩⬜⬜⬜ ⬜🟩⬜⬜🟩 🟩🟩🟩🟩🟩

000

Henry Howard @henryhoward.bsky.social · 24/09/2026

"We can’t hold off the aging process and the inevitable changes in our bodies. But, we can slow it down, and stay in great shape – both physically and mentally – if we are smart and consistent with our training." — Mike Urbanski, a 77-year-old runner and coach. teamrunrun.com/aging-as-a-r...

teamrunrun.com

Aging as a Runner - Tips for Dealing with the Inevitable

Getting older, getting slower, but still hanging in there. TRR Coach Mike Urbanski running strong at age 77. When I was 36 years old, I ran my marathon PR

000

Henry Howard @henryhoward.bsky.social · 23/09/2026

The New York City Marathon will take a slightly different path through the Bronx this year, the first change to the course in 15 years. The shift is meant to “minimize the race’s impacts on the Bronx, as the neighborhood has evolved over the past 50 years." gothamist.com/news/nyc-mar... #runchat

gothamist.com

NYC Marathon changes route for first time in 15 years

The changes affect a small portion of the race in the Bronx's Mott Haven neighborhood.

121

Henry Howard @henryhoward.bsky.social · 23/09/2026

Taper crazies are real. Heavy legs, phantom aches and second-guessing the training. All normal during the taper for a marathon. I answered the 20 taper questions I get asked most as a running coach. Mileage, nutrition, taper madness, what to do if you get sick. www.runspirited.com/single-post/...

runspirited.com

Guide to the marathon taper: 20 common questions answered | RunSpirited

In this complete guide to the marathon taper, an experienced coach answers 20 common questions runners ask most about tapering — mileage cuts, taper madness, carb-loading and more.

200

Henry Howard @henryhoward.bsky.social · 23/09/2026

The Berlin Marathon is wide and smooth, the corners are few and shallow, and the course only climbs about 240 feet and gives back about 260. Organizers call it the flattest course in the World Marathon Majors and nobody has bothered to argue. marathonhandbook.com/berlin-marat... #runchat

marathonhandbook.com

What The Berlin Marathon Course Actually Asks Of You

Thirteen world records, 240 feet of climbing, and not one mile marker on the whole route. A segment-by-segment read of the flattest course in the Majors.

031

Henry Howard @henryhoward.bsky.social · 23/09/2026

An hour bike ride in the rain. Weather channel said a 5-15% chance of rain. Clouds said otherwise. No matter, a bit of unanticipated resistance added to the morning workout. Onward.

000

Henry Howard @henryhoward.bsky.social · 23/09/2026

Wordle 1,922 5/6 ⬜⬜⬜🟨🟨 ⬜🟩⬜🟩🟩 ⬜🟩🟩🟩🟩 ⬜🟩🟩🟩🟩 🟩🟩🟩🟩🟩

000

Henry Howard @henryhoward.bsky.social · 23/09/2026

Peloton introduced three new treadmills today, including its first foldable version — also its most affordable one ever. They also include new AI-powered coaching tools in a deeper push into running. All will be available in the U.S. beginning Oct. 1. via @axios.com www.axios.com/2026/09/22/p...

axios.com

Peloton expands treadmill lineup in bid to regain momentum

Peloton is debuting its first foldable treadmill — also its cheapest model ever — and new AI-powered coaching tools in a deeper push into running.

000

Henry Howard @henryhoward.bsky.social · 23/09/2026

The Boston Athletic Association received 33,656 qualifier entry applications for the April 2027 Boston Marathon. Not all qualifiers will get in the race. Athletes will learn of their status by early October. The 33,656 applications tops the 33,267 for the 2026 race. www.baa.org/news/2027-bo...

baa.org

2027 Boston Marathon presented by Bank of America Registration Update - Boston Athletic Association

33,656 qualifier applications received for 2027 Boston Marathon BOSTON – The Boston Athletic Association (B.A.A.) today announced a total of 33,656 qualifier entry applications were received during re...

100