Animesh Kujur breaks the 100m national record, correlation between RE and foot strike and much more...
#WhatsUpThisWeek?
Is your foot strike holding you back? This week's #GeeksonFeet article break down the correlation between RE and foot strike
Hamstring sweeps activate the posterior chain, enhancing range of motion and stride efficiency. Know more about it at #WoW
Planning to self-train for the upcoming season, we have prepared a self-paced training plan for you at #Runstrong. Whether a beginner or seasoned runner, this plan has something for everyone.
Animesh Kujur breaks the 100m national record, this and more at #RunSHORTS
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#WoW - Hamstring Sweeps
Hamstring sweeps, also known as floor sweeps, are a dynamic stretch that helps improve flexibility in the hamstrings and prepares the legs for running. They activate the posterior chain, enhancing range of motion and stride efficiency. This movement also supports better balance and coordination, making it an effective part of a runner’s warm-up routine.
How to do it?
Stand tall with your feet hip-width apart.
Take a small step forward with your right foot
Keeping your right leg straight and your back flat, bend at the hips and sweep your hands down toward your toes and back, like you're sweeping the floor.
Repeat on the left leg. Do 8–10 reps per leg in a smooth, controlled motion.
Keep the movement gentle and rhythmic — it's meant to stretch, not strain.
@GeeksOnFeet: Does Your Foot Strike Matter?
Is your foot strike holding you back? Not likely, says a new meta-analysis of over 1,100 runners. Despite popular belief, whether you land on your heel, midfoot, or forefoot has little impact on running economy. So what matters more? Full breakdown of the research and practical tips in our recent article.
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#RunSHORTS
Animesh Kujur breaks the 100m national record
22-year-old Animesh Kujur broke the National Record in the men’s 100m during the second heat at the Dromia International Sprint & Relays Meeting in Greece on Saturday, 5 July 2025. The 200m National Record-holder clocked 10.18s, making him the first Indian to go below the 10.20s mark and to win Heat 2 at the World Athletics Continental Tour Silver event. He broke the previous NR of 10.20s set by Gurindervir Singh in March earlier this year at the Indian Grand Prix 2025 in Bengaluru. Read more here
World records for Chebet at 5000m and Kipyegon at 1500m in Eugene
Double Olympic champion Beatrice Chebet became the first woman in history to cover 5000m inside 14 minutes, clocking a world record of 13:58.06 at the Prefontaine Classic, a Wanda Diamond League meeting in Eugene on Saturday, 5 July. The Kenyan, returning to the scene of her world 10,000m record from last year, was tracked for most of the race by Gudaf Tsegay, who held the world record prior to today, and Agnes Jebet Ngetich. Just an hour after Chebet's record-breaking run, Kenyan compatriot and fellow Olympic gold medallist Faith Kipyegon re-entered the record books by breaking her own world 1500m record with 3:48.68, where she took 0.36 off the record she set in Paris last year. Read more here
India to bid for World Athletics Championships 2029, 2031
India will mount a “strategic” bid for both the 2029 and 2031 World Athletics Championships when the process begins later this year, hoping to get the hosting rights of one of the two editions of the showpiece, national federation spokesperson Adille Sumariwalla said on Sunday. World Athletics is expected to announce the hosts of both the 2029 and 2031 editions in September 2026. The AFI had decided to bid for a slew of high-profile events given India’s hopes to host the 2036 Olympics. Read more here
Sifan Hassan to take on the mile in London
The London Diamond League has announced that Sifan Hassan will return to the track for a mile race on July 19 at London Stadium. The three-time Dutch Olympic champion will test her speed at the upcoming London Diamond League, marking her first mile race in four years. Her current personal best is 4:12.33, which is also the European record for a mile. The news comes less than two weeks after Hassan confirmed her Sydney start, where she'll line up as one of the event’s headliners in its first year as an official Abbott World Marathon Major. It’ll be her second marathon of the year after London in April, where she placed third in 2:19:00. This also comes just a few days after Faith Kiyegon’s unofficial attempt at breaking a 4-minute mile. Read more here
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#TipOfTheWeek: Sip-Feed Hydration
Most runners drink a whole bottle of water the moment they finish, a recipe for bloating and a sodium-watering crash. The sip-feed method works much better.
After a hot or long run, your gut is still shunting blood to working muscles. Taking in fluids slowly restores plasma volume more efficiently, keeps electrolytes balanced, and avoids that rebound “camel thirst” later in the day.
Here is How to Do It.
Mix a 1:1 bottle – half electrolyte drink, half water.
Drink it in sips for 60–90 minutes post-run. Keep the bottle within reach as you stretch, shower, commute, or while checking your Strava feed.
After that, carry on sipping plain water for the next few hours (aim for pale urine by evening).
Give it a try this week for your long run and let us know how your recovery feels. Reply to the newsletter (on Substack)
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Contributors to this edition: Aditi Pandya, Karthik Nadar, and Aravind Yarra