Chicago Marthon Race Report, Course Record at Amsterdam, Push-Ups for Upper-body Strength & much more...
#WhatsUpThisWeek?
Chicago Marathon Race report from Vishwas, a well structure and executed plan. Read more at #GeeksOnfeet
Push-ups improve upper body strength, core stability, and posture, know how to do it #WoW
Yehualaw Sets Course Record, Getachew Reclaims the title at the Amsterdam Marathon, this and much more at #RunSHORTS
Happy reading!
#GeeksPoll
What type of running goal motivates you the most?
#geekspoll
An example is mentioned in the brackets. Vote and share what keeps you pushing forward!
Last week’s poll results on the Half-marathon pacing strategy are here.
#WoW - #WoW - Push-Ups
Push-ups improve upper body strength, core stability, and posture, which are essential for better running form and endurance.
Start in a plank position, place your hands slightly wider than shoulder-width apart on the ground, arms straight but not locked, and feet together. Your body should form a straight line from head to heels.
Engage your core to keep your body straight and stable throughout the movement.
Lower your body, bend your elbows, keeping them close to your body, and lower your chest towards the ground. Your elbows should be at about a 45-degree angle. Lower until your chest is just above the floor.
Press through your hands to straighten your arms, returning to the starting position. Keep your body in a straight line throughout the motion.
Aim for controlled, steady movements, focusing on proper form rather than speed. Start with a manageable number of repetitions and gradually increase as you get stronger.
@Geeksonfeet
Race Report: Bank of America Chicago Marathon 2024
Vishwas's preparation for his third world marathon major, the Chicago Marathon included a 16-week training plan. He finished the race in 3:03:04, achieving a Boston Qualifier (BQ) in the process. His race report goes into training, his race strategy, pacing, and the challenges that he encountered on the course. In his report, he also captured learnings to take forward from this race.
Read the full report here.
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
Cheptegei’s first win at the Delhi Half Marathon 2024
Joshua Cheptegei, Uganda’s Olympic and world champion, claimed his first half marathon victory at the Delhi Half Marathon 2024, clocking 59:46. Cheptegei overtook Kenyan competitors Alex Matata (59:53) and Nicholas Kipkorir (59:59) in a close finish. In the women’s elite race, Ethiopia’s Alemaddis Eyayu won with a time of 1:08:17, holding off Kenya’s Cynthia Limo (1:08:27).
Among Indian elites, Sawan Barwal won the men’s title with 1:02:46, improving from third place in 2023. Lili Das dominated the Indian women’s race, finishing in 1:18:12.
Top Finishers:
Men's winner: Joshua Cheptegei (59:46)
Women's winner: Alemaddis Eyayu (1:08:17)
Indian men’s winner: Sawan Barwal (1:02:46)
Indian women’s winner: Lili Das (1:18:12)
Read more here.
1,700 Runners Participated in Inaugural Kashmir Marathon
The first-ever Kashmir Marathon took place in Srinagar, with over 1,700 participants, including 12 foreign nationals, running in the 42-km full marathon and 21-km half marathon. The event was flagged off by J&K Chief Minister Omar Abdullah and Bollywood actor Suniel Shetty.
Top Indian and international long-distance runners participated, with Sher Singh and Tamsi Singh taking top honors in the men’s and women’s 18-35 categories. The event was celebrated for showcasing Kashmir’s peace and scenic beauty, with officials pledging more such events, including a Jammu Marathon, to promote tourism. Read more here.
CM Omar Abdullah Runs Half-Marathon in Kashmir Marathon
Days after taking oath as Jammu and Kashmir Chief Minister, Omar Abdullah ran the half marathon at the inaugural Kashmir Marathon, finishing with an impressive average pace of 5:54 per km. Sharing his achievement on X, Abdullah noted that he had never run more than 13 km before. With no formal training, he joined other participants, picking up a banana and khajoor along the way. Post the race, Abdullah had shared several tweets about the importance of running and fitness and invited runners to run the next edition of the Kashmir Marathon. Ma Subramanian, the finance minister of Tamil Nadu, and Tejasvi Surya, a Member of Parliament from Bangalore are other known politicians who are also seasonal amateur runners.
https://x.com/OmarAbdullah/status/1847871910555557951
Yehualaw Sets Course Record, Getachew Reclaims the title at the Amsterdam Marathon
Ethiopia’s Yalemzerf Yehualaw set a new course record at the TCS Amsterdam Marathon, finishing in 2:16:52. Yehualaw, who had placed eighth in London earlier this year, dominated the women's race, pulling away after the halfway mark and breaking Almaz Ayana’s previous record by 28 seconds. Haven Hailu finished second (2:19:29), and Winfridah Moseti took third (2:20:27).
In the men’s race, Ethiopia’s Tsegaye Getachew reclaimed the title he won two years ago with a time of 2:05:38. In a tightly contested race, Getachew narrowly edged out compatriot Boki Asefa (2:05:40) and Israel’s Maru Teferi (2:05:42) in the final strides to win.
Top Finishers:
Women: Yalemzerf Yehualaw (2:16:52), Haven Hailu (2:19:29), Winfridah Moseti (2:20:27)
Men: Tsegaye Getachew (2:05:38), Boki Asefa (2:05:40), Maru Teferi (2:05:42)
Read more here.
Dutch Prime Minister Schoof Runs Amsterdam Marathon Under Pseudonym
Prime Minister Dick Schoof ran the Amsterdam half marathon on Sunday, using the pseudonym Peter Jansen to avoid attention. Despite his efforts, spectators recognized him, cheering with phrases like, “Hey Dickie, our Prime Minister.” Schoof completed the 21-kilometer race in 1:53:00 and later shared that he used the pseudonym to avoid being tracked.
Reflecting on his race, Schoof stated he felt “completely ready” for the week ahead. He compared his marathon experience to the challenges facing the Cabinet, expressing confidence in their ability to tackle issues like the asylum emergency law in an upcoming meeting with political leaders. 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:
Niveus Mangalore Marathon - November 10, 2024
Hyderabad Half Marathon 2024 - November 10, 2025
Kaveri Trail Marathon 2024 - November 16, 2024
WNC Navy Half Marathon - November 17, 2024
Vijayawada Marathon 2024 - November 17, 2024
Hubballi Half Marathon - November 17, 2024
Malnad Ultra - November 23, 2024
Ahmedabad Marathon - November 24, 2024
Lucknow Half Marathon 2024 (4th Edition) - November 30, 2024
Sandhya Marines Vizag Marathon - December 1, 2024
Tata Steel Kolkata 25K - December 15, 2024
FreshWorks Chennai Marathon - February 5, 2025
Search and find races using our Race Finder at geeksonfeet.com/races.
#TipOfTheWeek - Something of Substance (SOS) Runs
One interesting element of Hanson’s Marathon Method is their belief that the 20-mile long run is not necessary for marathon success. Instead, they cap long runs at 16 miles, simulating marathon fatigue by adding cumulative fatigue over the week.
The Hansons emphasize that it’s the weekly volume and your SOS runs that matter most.
This Something of Substance (SOS) runs require more effort and include a mix of workouts designed to improve different aspects of your running.
Speed Workouts: Run intervals at or faster than your 10K pace to boost running economy, lactate threshold, and overall speed.
Strength Workouts: Include hill repeats or strength training exercises to enhance muscular endurance and power, essential for maintaining form during long races.
Tempo Runs: Run at a comfortably hard pace, just below your 10K pace, to increase your ability to sustain challenging efforts over time.
Adding variety through SOS runs will keep you motivated while training your body to adapt in ways that improve your race-day performance.
#TriviaOfTheWeek - Joshua Cheptegei in India
Did you know that Ugandan Joshua Cheptegei, the winner of the Vedanta Delhi Half Marathon last week with a time of 59:46, made his international debut in India a decade ago at the 2014 TCS World 10K Bangalore, where he finished second with a time of 28:34?!
Cheptegei is the current world record holder for the 5000 meters and the 10,000 meters. Cheptegei is also the reigning Olympic champion in the 10000 m and the reigning three-time World champion in the 10000 m.
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Contributors to this edition: Aditi Pandya, Karthik Nadar, and Aravind Yarra