Guide to energy gels, Toe Curls, AI - Powered App, and much more!
Guide to energy gels, Toe Curls, AI - Powered App, and much more!
#WhatsUpThisWeek?
A guide to provide practical tips for choosing the right energy gels, in this week's #GeeksOnFeet article
The towel curls offer numerous benefits, including preventing foot injuries like plantar fasciitis and Achilles tendinitis. Know how to do it at #WoW
Guaranteed Entry for NYC Marathon 2025, know-how, and more at #RunSHORTS
Happy reading!
#GeeksPoll
Runners, which type of heart rate monitor do you use? #geekspoll
How do you integrate strength training into your routine? Your approach could make all the difference in your performance and injury prevention.
What's your strength training routine like?
#WoW - Toe Curls (Towel Curls)
Towel Curls
The towel curls offer numerous benefits - strengthening foot muscles, enhancing toe flexibility, improving balance and stability, and preventing foot injuries like plantar fasciitis and Achilles tendinitis.
How to Perform Towel Curls:
Start by sitting on a chair with feet flat on the floor, and placing a towel in front.
Position toes at the towel's edge.
Use your toes to scrunch and pull the towel toward you. Use your toes, not the whole foot, to pull the towel.
Relax your toes, spread the towel out again, and repeat. Perform curls slowly and with control.
Switch your feet and repeat the exercise 12 to 15 times with each foot.
When to do it?
As part of your strength training routine
@Geeksonfeet - Runner's Guide to Energy Gels
Here is a comprehensive guide to using energy gels for runners, particularly during long-distance events like half-marathons, marathons, and ultras. It explains why energy gels are crucial for replenishing glycogen stores and delaying the dreaded "hitting the wall" - the point where your body runs out of energy.
The guide breaks down the science behind energy gels, different types of carbohydrates used (maltodextrin, glucose, fructose, sucrose), and the ideal ratios for optimal absorption and energy delivery. The guide also provides practical tips for choosing the right energy gel, considering factors like carbohydrate content, ingredients, taste, and packaging. Read the full guide here.
#RunSHORTS
19 June - Last day for Guaranteed Entry for NYC Marathon 2025
The application is now open for the Guaranteed Entry tier of the 2024 Virtual TCS New York City Marathon! Finishers at this tier earn guaranteed, non-complimentary entry to the 2025 TCS New York City Marathon! The Guaranteed Entry Tier requires participants to complete the race distance in one continuous activity virtually on Strava during the designated race week (26 Oct 2024-3 Nov 2024). This ensures that all participants adhere to the virtual race’s regulations and fully complete their marathon experience within the official time frame.
You can enter the draw by clicking here.
Vedanta Delhi Half Marathon on 20 October
The Vedanta Delhi Half Marathon (VDHM) now has a date and is officially confirmed for 20 October 2024. The registration is set to begin soon. The race features categories like the Elite Half Marathon, Amateurs Half Marathon, 10K, Great Delhi Run, amongst others. VDHM attracts over 30,000 runners, and has previously attracted the likes of Eliud Kipchoge, the former Marathon world record holder and Yalemzerf Yehualaw, the current 10K world record holder, who also holds the course record for the women's race in Delhi. The same course saw Avinash Sable create a national record for Half Marathon, only becoming the first Indian to run under 61 minutes. The race starts from Nehru Stadium, and takes the runners through some iconic attractions like the India Gate and the Kartavya Path stretch.
#RaceCalendar
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:
Bengaluru 10K Challenge - July 7, 2024
Satara Hill Half Marathon - September 1, 2024
BMW Berlin Marathon: September 29, 2024
Wipro Bengaluru Marathon: October 6, 2024
TCS Amsterdam Marathon - October 20, 2024
Niveus Mangalore Marathon - November 10, 2024
Search and find races using our Race Finder at geeksonfeet.com/races.
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TipOfTheWeek - Rains and Runs!
The arrival of southwest monsoon kickstarts the running season for many runners in India, since rain brings a big respite from the heat through the month of March to June. Running in the rain can be a fantastic experience, but it’s essential to stay safe and comfortable. Make it a habit to check the weather forecast the night before and adjust your plans for the next day. Keep an eye on the intensity of the rain and wind. For example, a day with heavy winds isn't great for speed intervals, and if there's a thunderstorm, it’s best to consider postponing your run.
Stay tuned to our newsletter for more such tips for running during monsoon. You got a tip to share? Tweet to us @geeksonfeet and we'll have them featured here.
#TriviaOfTheWeek - AI-Powered Runna App
AI-powered apps have entered the world of running. In major news, TCS New York City Marathon is partnering with Runna for AI-powered training plans. Runners will be able to sign up to get personalized training for the New York marathon which is happening on Nov 3, 2024. Runners who sign up get the benefit of guidance and tips from New York Road Runner coaches. Runners who signed up for this service will get inputs on race course strategy. This will help them prepare for the iconic TCS New York City marathon.
Runna app is available both in the Apple and Android Play Store.
Contributors to this edition: Aditi Pandya, Karthik Nadar, Rameshbabu PV, and Aravind Yarra