📝Bengaluru Marathon Race report, Depth Jumps to improve running power, Running is Therapeutic, and much more...
#WhatsUpThisWeek?
Race report from Souradipta, one of our regular readers, pens his experience of Wipro Bengaluru Marathon, interesting insights on how he approached the training, read it in this week’s @GeeksOnFeet
Depth jumps are a plyometric workout that helps in improving GCT, explosiveness, and running economy. Know how to do it in this week’s #WoW
Results of a recent study showed that running therapy is as good as, if not better than antidepressant medication in the treatment of depression and anxiety disorders. This and more from #RunSHORTS
Happy reading!
#GeeksPoll
What do you think is holding you back from performing your best at the races? #geekspoll
#WoW - Depth Jumps
Depth jumps as the name suggests is jumping off from some height, and it is a form of plyometric exercise. This is an explosive workout and those doing it for the first time should be cautious and do it under guidance.
Being a plyometric exercise, Depth jumps develop explosive power development which aids in better stride and improves running economy. It also improves Ground Contact Time (GCT).
How to do it?
Stand on a box or an elevated platform of a height you are comfortable eg: 30 cm or 60 cm
Engage your core, and lead with one of your feet to land on the ground as shown in Figure A.
Do not jump off; simply step off to let gravity pull you down. While landing ensure your knees are soft, your core engaged and you land on the ball of both feet as shown in Figure B.
As soon as you land, explosively jump upward in place. Use the arms and triple extension to create the propulsion as shown in Figure C.
After the explosive jump, land softly with your knees slightly bent to absorb the impact.
Important Instructions:
Depth jumps can be taxing on the joints, especially the knees. Ensure you have a solid foundation of strength before attempting them.
Focus on the quality of each jump rather than the quantity. It's more beneficial to do fewer, high-quality jumps than many poor ones.
Always perform depth jumps on a soft surface, such as a gym mat or grass, to reduce the impact on your joints.
When to do it?
As part of the strength training start with 2 sets of 6 to 8 and then increase repetitions.
@GeeksonFeet - Wipro Bengaluru Marathon 2023
Souradipta, a long-time member of the Geeksonfeet community ran the recent Wipro Bengaluru Marathon 2023, his second attempt at Marathon distance. Aimed with a 3h:30m finish, and drawing on an extensive 16-week training regimen from Runner’s World UK, he finished the race close to his goal. This finish marked a significant improvement, shaving off roughly 50 minutes from his previous marathon. Read more about his training, race strategy, and overall race experience in his detailed race report.
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#RunSHORTS
What’s better for treating Depression/Anxiety: Running or medication?
Runners are always enthused to go for a run, but if ever you need more motivation, here’s a reaffirmation of the amazing benefits that running offers, even in the area of mental health. Results of a recent study showed that running therapy is as good as, if not better than antidepressant medication in the treatment of depression and anxiety disorders. The study was presented at the 36th European College of Neuropsychopharmacology (ECNP) Congress and recently published in the Journal of Affective Disorders.
Key highlights:
Running therapy and antidepressant medication had similar effects on mental health (remission and response rates).
Running therapy outperformed antidepressant medication on physical health variables.
Running therapy is a valuable treatment strategy in mental health care.
The full paper can be viewed here. So put those shoes on, to feel on top of the world! Oh, and tell your family & friends too.
Japan’s Grand Marathon Championships produces the first guaranteed Olympic qualifiers
The Running-crazy nation held its 2nd Marathon Grand Championships in Tokyo last Sunday, which led to the first 4 qualifiers for the 2024 Olympics. The top 2 men and top 2 women finishers from the race are guaranteed an Olympic spot. In the men’s race, Naoki Koyama won in 2:08:57 with outsider Akira Akaski finishing as a surprise 2nd with 2:09:06. For about 2/3rds of the race, it looked like 2018 Boston marathon champion Yuki Kawauchi will replicate his bold front-running strategy on a similarly blustery, rainy day in Tokyo, but couldn’t sustain beyond 30Km and ultimately finished fourth. On the distaff side, Yuka Suzuki breasted the tape with a PR of 2:24:09 and Mao Ichiyama was second in 2:24:43.
All 4 of these athletes are now headed to Paris. As always, Brett Larner, the most comprehensive source for anything related to Japanese running, has the best recap of the race.
Ebenyo and Ayana won the Vedanta Delhi Half Marathon 2023
Kenya's Daniel Ebenyo and Ethiopia’s Almaz Ayana dominated the international men’s and women’s elite races. Ebenyo, the World Championship silver medallist, finished with a timing of 00:59:27, though he expressed disappointment for not breaking the event record. Ayana, the Rio 2016 Olympics champion, clocked 1:07:58. She was closely trailed by Uganda’s Stella Chesang and Kenya’s Viola Chepngeno on the podium.
Abhishek Pal and Kavita Yadav won the Indian Elite Category at the Vedanta Delhi Half Marathon
Abhishek Pal and Kavita Yadav claimed gold in the Indian men’s and women’s elite categories, respectively. Abhishek, a bronze medalist at the Asian Athletics Championships, set a new personal best of 1:04:07, marginally defeating Kartik Kumar who finished just a second later. Kartik, known for his 10,000m Silver at the recent Asian Games, has been a close competitor to Pal in previous races. The women's elite race saw Kavita Yadav triumph with a time of 1:17:42, closely followed by Rima Patel and Poonam Dinkar Sonune.
#RaceCalendar
This Month
Kolkata Full Marathon: October 29, 2023
Next 6 Months
Niveus Mangalore Marathon: November 5, 2023
Hubballi Half Marathon: November 19
Kaveri Trail Marathon: November 19, 2023
WNC Navy Half Marathon: November 19, 2023
Chennai Half Marathon: November 26, 2023
Adani Ahmedabad Marathon: November 26, 2023
Kaziranga Ultra Run: December 3, 2023
SRT Ultra: December 9, 2023
SKF Goa River Marathon: December 10, 2023
Vasai Virar Marathon: December 10, 2023
Bengaluru Midnight Marathon: December 16, 2023
Vizag Marathon: December 17, 2023
Tata Steel Kolkata 25k: December 17, 2023
Vagamon Ultrail: January 6, 2023
Freshworks Chennai Marathon: January 7, 2024
MG Vadodara Marathon: January 7, 2024
Tata Mumbai Marathon: January 21, 2024
Apollo Tyres New Delhi Marathon: February 25, 2024
International
TCS New York City Marathon: Nov 5, 2023
Valencia Marathon: Dec 3, 2023
Search and find races using our Race Finder at geeksonfeet.com/races
We are happy to be the technology partner of AIMS certified Niveus Mangalore Marathon 2023 by Mangalore Runners Clubs. Registrations closing soon!
Register with offer code “GEEKSONFEET” for 10% discount.
Contributors to this edition: Aditi Pandya, Aravind Yarra, Karthik Nadar & Satish Sangameswaran
I recently self published a book which you might like, "Supplement Your Stride: The Complete Runners Supplements Book", available on Amazon, very reasonably priced. As a runner myself, I found the information out there contradictory, biased and overwhelming, so did my own research on the science and hard evidence and studies behind all the major supplements.
https://booksbyajcameron.substack.com/p/runners-supplements-book