On Thursday, Faith Kipyegon lined up to try something no woman has ever done: run a sub-4-minute mile. It was an outrageous goal: take more than 7 SECONDS off the current record. A moonshot. The kind of thing most people wouldn’t even say out loud, let alone train for in public with the whole world watching.

 

She didn’t break 4. But she did run 4:06.42, shattering her own personal best by over a second. And when it was over, she didn’t spiral into disappointment or downplay what she did accomplish. She stood there, proud and steady, and said, “It’s only a matter of time. If it’s not me, it will be somebody else.”

 

That’s been living rent-free in my head ever since.

 

Because let’s be honest: how many of us would walk away from an experience like that just feeling crushed that we didn’t specifically achieve our most aggressive goal, even if we ran a massive PR or did something we once thought impossible? How often do we let the miss cloud everything else?

 

 

 

In this issue of The Weekly Stride, we’re talking about what to eat before an early morning run, look more at Faith's moonshot, have a new podcast episode with guest Jeff Horowitz (he's run over 200 marathons!!), look at 6 myths around “what causes running injuries”, and more!

 

Let’s get after it!

 

Founder, Running Explained

A: If you're running in the morning, the short answer is: something is better than nothing, even if it’s small.

 

After an overnight fast (i.e. sleeping), your glycogen stores are lower, your blood sugar is down, and your body needs something to work with. Skipping fuel before an early run might feel “fine”… until it doesn’t. (Looking at you, sluggish pace, mid-run fatigue, and the sudden urge to lie down on the side of the road.)

 

👉 For runs under ~60 minutes at easy effort: 15–30g of carbs is enough. Think a banana, a slice of toast, a handful of dry cereal, half an energy bar, or a sports drink.

👉 For longer or harder runs: aim for 30–60g of carbs. That could be oatmeal with fruit, toast with honey, or a bagel with jam. Basically: carbs, not protein or fat.

 

And yes, it can feel weird to eat first thing, or to run after eating even a small snack if you're used to running on empty. If you're not used to it, start small and train your gut. Your stomach is trainable, just like your legs!

 

Here’s your rule of thumb:

The longer and harder the run, the more you should eat beforehand.

 

And if you’re skipping food before every run? That’s not “being hardcore”—that’s underfueling. Don’t make training harder than it has to be!

---

 

P.S. If you’re training for the Philly Half or Full this fall and have a million questions like this, we’ve got you!

 

 

We start August 4th! Come train with us and get the expert support you deserve.

👉 Learn more + join here

 

This past week, middle-distance GOAT Faith Kipyegon took a crack at history in Paris, aiming to become the first woman to break the 4-minute mile barrier as part of Nike’s “Breaking4” project.

 

Backed by the best tech Nike can bring to the table (carbon-plated spikes, 3D-printed bra, and drag-reducing pacer formation), Faith ran a jaw-dropping 4:06.42, smashing her own PR by over a second, becoming the first woman to run a mile under 4:07.

 

She didn’t dip under 4:00 this time, but… “It’s only a matter of time. If it’s not me, it will be somebody else."

 

🎥 Watch the full attempt here: Faith Kipyegon Breaking 4 – YouTube

 

If you're chasing a goal that feels impossible? You’re in good company.

Keep going. Keep growing. Faith would want you to.

In this new episode, I'm joined by Jeff Horowitz  - "recovering attorney" turned running coach, author of Think Like a Runner, and someone who’s run over 200 marathons (yes, really!). Jeff shares stories from his global racing adventures (including an ultramarathon in Cairo where he was chased by wild dog s), his journey back from a devastating femur fracture, and why he thinks every runner—no matter their pace—deserves to take themselves seriously.

👉LISTEN ON SPOTIFY

👉LISTEN ON APPLE

A new study looked at what runners think causes injuries… and it turns out, a lot of us are getting it wrong. In this week's Research Rundown, I'm busting the most common myths—like whether stretching actually helps, if your shoes are to blame, and why strength training isn’t a magic shield.

 

If you've ever felt frustrated by repeat injuries (despite “doing everything right”), this one’s for you.

 

• Want a training plan that’s actually built for the Philly course by experienced run coaches, not robots
→ You’ll be matched with a race-specific plan tailored to your experience and goals, customized for your paces, with workouts that sync to your watch!

 

 

• Need structure and accountability to stay consistent
→ Weekly check-ins with your coach to review your training and keep you on track

 

 

• Are tired of guessing on pacing, fueling, or race day prep
→ Get support from a Sports Dietitian, personalized pacing, and a clear race strategy

 

 

• Don’t want to do this alone
→ A private WhatsApp group with your teammates and coaching staff for daily connection, motivation, and support

 

 

• Want to train smarter and stay injury-resistant
→ Strength training written specifically for the Philly course by Coach Natalie, DPT

 

 

• Want to feel confident walking into race weekend
→ Shakeout runs, coach meetups, and team support in-person on race weekend

 

Whether you’re training for your first race, working on your next PR, or coming back from a break, we’ve got the tools and support to help you along the way.

Explore our science-backed training plans, personalized coaching services, and educational resources designed to make your running journey as effective and enjoyable as possible.