High mileage training, alternating high knees, AI app based training and much more...
#WhatsUpThisWeek?
Sanchit shares the highs, lows, and lessons from clocking a massive 700 KM in March. From smart use of double runs to managing fatigue and more at #GeeksOnFeet
Alternating high knees is a dynamic running drill that improves cadence, hip flexors, reflexes, and neuromuscular control. Learn more at #WoW
Weighing Human Coach vs. AI app-based Training Plans, amd more at #RunSHORTS
Happy Reading!
#GeeksPoll
Resting heart rate (RHR) is a key marker for runners. It reflects your recovery status and overall cardiovascular health. Tracking your RHR can help you adjust training intensity and prevent overtraining.
What's the typical range of your resting heart rate? #geekspoll
The results of last week's poll on running form awareness are here.
#WoW - Alternating High Knees
Alternating high knees is a dynamic running drill that improves cadence, hip flexors, reflexes, and neuromuscular control. Regular practice helps enhance running economy, balance and develops explosive power.
How to do
Stand tall, with legs hip-width apart and core engaged
Lift your knees high, alternating them 3 times consecutively, making it look like one set, then wait for a second and continue again without stopping.
Every third high knee should be of the alternate leg
Switch legs in a rhythmic motion, maintaining proper posture and arm swing..
@GeeksOnFeet: 700 km March: Lessons and Reflections
What happens when you set out to run a half marathon (or more) every single day for a month? In this reflection piece, Sanchit shares the highs, lows, and lessons from clocking a massive 700 KM in March.
From smart use of double runs to managing fatigue without breaking down, to diving into how nutrition, strength work, and sleep played a big role in managing this mileage.
Whether you're curious about high-mileage training or just love reading about experiments in endurance, this one’s for you. Read the full article here.
RUN STRONG - Customized 10K Plan
Wait, 27 April? Ohh yeah. The legends won't be alone lacing up for the big race on the last Sunday of April. The streets of Bengaluru will join them on the course of TCS World 10K Bengaluru. Do you wanna ace the race? Join the GeeksOnFeet community and RunStrong. For more details, click here
#RunSHORTS
Gabby Thomas’s Warm-Up Routine
What is an Elite Sprinter’s warm-up like? Olympic 200m champion Gabby Thomas shares her warm-up routine. Not very surprisingly, her warm-up routine is quite long at 45 minutes. On the track, Thomas begins with dynamic warm-ups like leg swings and lunges to activate muscles. She then shifts to tempo runs - sustained efforts at 60-80% of her max speed, targeting a “comfortably hard” pace (86-90% of max heart rate). Strength training, with explosive moves like plyometrics, follows to boost power for sprinting. on X: Gabby Thomas Warm-Up.
Weighing Human Coach vs. AI app-based Training Plans
In a recent Reddit discussion, runners debated switching from a live coach to an app-based coaching solution. The thread's original poster noted significant improvements with a human coach but expressed concern over infrequent check-ins and limited personalization, which made him wonder if a cost-effective app could deliver similar benefits.
Some people like apps. They said these apps give training plans that change when you get faster and can work with your smartwatch. This makes it easy to follow a plan. Other people said that even the best app cannot give the caring advice that a human coach can offer. They worry that apps do not adjust plans if you need extra help.
In the end, the discussion shows that the choice depends on what you need. If you want to save money and enjoy simple digital plans, an app might be a good option. But if you want extra support and personal advice, a human coach may be better. Check out the original Reddit thread here.
How to Enter the World Marathon Majors
Dreaming of racing a World Marathon Major might seem tough, but there are several routes for non-elite runners. This detailed guide breaks it down into four main paths: entering the lottery, running for charity, hitting qualifying times, or booking through a tour operator.
Below is a summary table highlighting key details for each marathon:
Detailed guide 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 other runners.
Next 6 Months:
Search and find races using our Race Finder at geeksonfeet.com/races.
#TipOfTheWeek - Budget Tip for Performance
Caffeine is a well-known ergogenic aid. However, caffeine gels can be expensive. Here is a tip from one of our readers to keep it on budget.
Instead of buying expensive caffeinated gels, consider pairing a non-caffeinated energy gel with an inexpensive caffeine tablet. This way, you still get the energy boost and mental alertness you need without paying a premium.
Cost Breakdown Example:
Caffeinated Gels (Fast&up or Unived): These can cost around ₹100-150 per serving (estimate) for both carbs and caffeine in one convenient packet.
Non-Caffeinated Energy Gel: Typically priced lower (around ₹80-100 per serving).
Caffeine Tablets: 200mg tablet costs about ₹3-5
When you add a caffeine tablet (around ₹3–₹5) to your non-caffeinated gel (around ₹70), the combined cost per serving comes to roughly ₹73–₹75. This is nearly half the price of a caffeinated gel without compromising on performance.
Use Caffeine with caution. Too much can cause jitters, anxiety, or sleep issues. Don't try new caffeine strategies on race day. Test during training.
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Contributors to this edition: Aditi Pandya, Karthik Nadar, and Aravind Yarra
Excellent edition this time around! Loved each article - the 700km was insightful, sprint warm-up was surprising, coach-vs-app very relevant for today's times, ways to get to World Majors was an interesting read. Keep up the good work, thanks!