2024 runners round-up, single leg glute bridge, 5K world record and much more!
#WhatsUpThisWeek?
We celebrate the incredible growth of the Indian running community, highlighting inspiring stories and emerging talent, in Runner’s Round-Up 2024 #GeekOnFeet
Single-leg glute bridges strengthen the glutes, hamstrings, and core, check out our #WoW for more
Chebet Shatters 5K World Record, Breaks 14-Minute Barrier, and more at #RunSHORTS
Happy Reading!
#GeeksPoll
How faithfully are you sticking to your training plan this running season? #geekspoll
Last week’s poll results on training plan adherence are here.
#WoW - Single Leg Glute Bridge
Single-leg glute bridges strengthen the glutes, hamstrings, and core, improving hip stability and posture. This exercise enhances running efficiency, reduces injury risk by addressing muscle imbalances, and increases power and strides. It also helps improve balance, proprioception, and overall running form.
How to do it?
Lie on your back with your knees bent, keeping a hip-width distance.
Place your arms by your sides for stability.
Engage your core and ensure your back is neutral.
Extend one leg straight out in front of you, keeping it in line with your body. The foot of the extended leg should be flexed while the other foot remains planted flat on the floor
Push through the heel of the planted foot, squeezing your glutes and lifting your hips toward the ceiling.
Keep your hips level and avoid letting your extended leg drop or rotate.
Your body should form a straight line from your shoulders to your knee
Hold at the top for a second, squeezing your glutes and engaging your core.
Slowly lower your hips back toward the ground, keeping controlled movement.
Repeat this 10 - 12 times on each leg
@Geeksonfeet- 2024 Geek’s Yearly Roundup
2024 was a landmark year for running, and we’ve dived deep into the highlights of our year-end edition of Let's Talk Running! We celebrate the incredible growth of the Indian running community, highlighting inspiring stories and emerging talent. We also explore key training trends that shaped the year. Plus, we discuss the democratization of performance, making fast times more accessible than ever. We recap the biggest moments in running and discuss the key themes that defined the year.
Watch it now on Youtube:
RUN STRONG. OWN 2025.
Are you struggling to put your new year running goals into action?! RunStrong Training Plans are structured with outcomes in mind for runners at every level. Start the year strong with runstrong.geeksonfeet.com/training-plans!
#RunSHORTS
Chebet Shatters 5K World Record, Breaks 14-Minute Barrier
Beatrice Chebet etched her name into the history books on New Year's Eve, setting a new world record in the 5K road race at the Cursa dels Nassos in Barcelona. The Kenyan distance runner blazed through the course in a stunning 13:54, obliterating the previous record by a remarkable 19 seconds. This historic performance also makes Chebet the first woman ever to run a sub-14-minute 5K on any surface, track or road.
Chebet, a two-time world cross-country champion, world 5000m record holder on the track (14:05.92), and Paris Olympics gold winner in 5000m and 10000m continued her dominant 2024 season with this extraordinary achievement. Read more here.
Tata Mumbai Marathon 2025 Start Times
The Tata Mumbai Marathon 2025 is just around the corner. With less than 3 weeks away now, organizers have officially released the race start times.
Race Start Times for 2025:
Marathon (42.195 KM): 5:00 AM, starting from and ending at Chhatrapati Shivaji Maharaj Terminus
Half Marathon (21.097 KM): 5:00 AM, starting from Mahim Reti Bunder Ground, Mahim Causeway, and ending at Chhatrapati Shivaji Maharaj Terminus
Wave Start for Half Marathon: A wave start will be implemented for the Half Marathon to manage the large number of participants efficiently. While wave starts have been the case for ages, the start time for each wave will be implemented for the first time in the race's history. The wave start schedule for the Half Marathon is as follows:
Read more here.
Race Calendar
We have revamped our race calendar with everything you need to know about the race, route, experience, and much more. We have added information about major races and we need the help of the community to make it further robust. Thus we invite runners to share their experiences related to race routes and other information that will benefit runners.
Next 6 Months:
Search and find races using our Race Finder at geeksonfeet.com/races.
#TipOfTheWeek - Train your gut like a muscle
When it comes to fueling your runs, most athletes focus solely on what to eat rather than how to eat it. While choosing the right fuel is important, training your gut to handle that fuel can make all the difference in your performance and comfort on race day. A well-trained gut allows you to take in the necessary calories and fluids without discomfort, enabling you to run faster and for longer periods. It also avoids the dreaded stomach cramps and bloating that can derail your runs and races.
How to Train Your Gut:
Gradual Increases: Slowly boost the amount of food and fluids during training runs.
Experiment with Fuels: Test different carbohydrates and real foods to find what your body tolerates best.
Consistency: Make fueling a regular part of your training, treating your gut like another muscle.
Practice During Runs: Use long and intense training sessions to refine your fueling strategy.
The goal is to adapt your digestive system to handle the dual stress of digestion and exertion.
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Contributors to this edition: Aditi Pandya, Karthik Nadar, and Aravind Yarra