WBM Race Report, Ruth Chepngetich's World Record, 20 years of Park Run and much more!
#WhatsUpThisWeek?
Madhu’s race report from Wipro Bengaluru Marathon 2024. His training approach to meticulous execution. The key is to keep it simple as he says at GeeksOnFeet
The monster walk exercise strengthens the glutes, hip abductors, and core, which helps runners maintain better form and efficiency. Know how to do it at #WoW
Ruth Chepngetich sets world record time at Chicago Marathon 2024, this and more at #RunSHORTS
Happy reading!
#GeeksPoll
What’s your go-to pacing strategy for half-marathons?
#geekspoll #vdhm2024
Last week’s poll results on Marathon recovery are Here.
#WoW - Monster walk
The monster walk exercise strengthens the glutes, hip abductors, and core, which helps runners maintain better form and efficiency. It also prevents common running injuries like the runner’s knee and IT band syndrome.
How to do it?
Place a resistance band around your legs, just above your knees or ankles (for more challenge).
Stand with feet shoulder-width apart, knees slightly bent, and your chest up, maintaining an athletic posture.
Step forward and diagonally with your right foot, keeping tension in the band. Your left foot follows, maintaining a wide stance.
Continue walking forward in a "monster" stepping motion for 10-15 steps.
keeping your hips low and movements controlled. You can also walk laterally.
Focus on keeping your glutes and hips engaged throughout the movement.
@Geeksonfeet - Race Report: Wipro Bengaluru Marathon 2024
Madhu ran his personal best of 3:14:48 at the Wipro Bengaluru Marathon 2024 and finished 1st in his age group. His race report details his 16 weeks of training, and how he balanced easy runs, speed work, and strength sessions. The key insights from his report are smart pacing, strength training, and knowing when to stick to the basics. Read his race report here.
Vedanta Delhi Half Marathon Route Preview
The Vedanta Delhi Half Marathon is known for its fast course, where 13 of 18 races have seen winning times under 60 minutes. You would want to check our route preview if you are running the race. Starting from JLN Stadium, runners will pass iconic New Delhi landmarks. The Open 10K begins at Sansad Marg, merging with the half marathon route. Whether you’re looking to set a personal best or soak in the scenic route, be sure to check the key landmarks, segment-wise guidance, and pacing calculators.
Training Plans
In our interactions with runners across channels, we’ve realized most runners are self-trained. We get many requests for personalized training plans tailored to help runners achieve their running goals.
We are happy to announce the first beta of our training plans. Whether you're training for your first 5K or aiming for a marathon PR, we have a plan for you. We have an exciting roadmap, and we truly need your help to make this a great product. Please give it a try & share your feedback with us at connect@geeksonfeet.com
#RunSHORTS
Ruth Chepngetich sets world record time at Chicago Marathon 2024; John Korir takes men's title:
It was a big day for Kenya at the 2024 Chicago Marathon as John Korir and Ruth Chepngetich took the top spots in the men's and women's elite races on Sunday (13 October), respectively. Chepngetich set the world record in 2:09:56, smashing the previous record of 2:11:53 held by Ethiopian Tigst Assefa. It was a second world record for Kenya in as many years at the Chicago Marathon after Kelvin Kiptum set the men's record in 2023. Before the race, Chepngetich had said she would dedicate her race to Kiptum's memory. The Kenyan runner showed early on that she meant business as she ran a 1:04:16 half marathon split, the fastest half marathon ever on US soil. That time was just seconds off her own personal best in the half marathon. Ethiopia's Sutume Asefa Kebede finished second in the women’s race with a time of 2:17:32 and Kenya’s Irine Cheptai finished third with 2:17:52.
Chepngetich's compatriot Korir clocked a 2:02:43 in the men's race, nearly two minutes ahead of Ethiopia's Huseydin Mohamed Esa (2:04:39). It was the second-fastest time ever run at the Chicago Marathon and also the fastest marathon finish of 2024. Kenya's Amos Kipruto finished third at 2:04:50. Read more here.
Parkrun celebrates its 20th anniversary growing from 13 runners to more than 2,500 locations:
The 20th anniversary of Parkrun is being celebrated. The founder says the ethos is about community spirit, health, and happiness rather than huge gatherings. Parkrun started on 2 October 2004 when 13 runners joined a free-timed 5k run in Bushy Park, southwest London, which was organized by runner Paul Sinton-Hewitt while he was recovering from injury.
It now takes place every Saturday morning at more than 2,500 locations in 22 countries across six continents. 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.
This Month:
TCS Amsterdam Marathon - October 20, 2024
Next 6 Months:
Niveus Mangalore Marathon - November 10, 2024
WNC Navy Half Marathon - November 17, 2024
Ahmedabad Marathon - November 24, 2024
Search and find races using our Race Finder at geeksonfeet.com/races.
#TipOfTheWeek - Downhills for Leg Speed
Downhill running, often overlooked, is a key tool for improving speed and strength. While uphill training builds stamina and power, running downhill helps develop leg speed, as gravity encourages quicker turnover and a more relaxed running form. It also strengthens your quads, which are essential for stability during fast descents. To maximize your gains, start on moderate slopes and focus on maintaining control without braking too much. As your fitness improves, you’ll be able to handle steeper gradients and faster speeds, enhancing both strength and race readiness.
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Contributors to this edition: Aditi Pandya, Karthik Nadar, and Aravind Yarra