Hip flexor strengthening, fastest debutants at Dubai Marathon, Sleep loading before the race day and much more...
#WhatsUpThisWeek?
Standing psoas march is an excellent running form drill while working on hip flexor strength. Know more about it at #WoW
Dubai marathon witnessed the fastest women's debuts of Ethiopian athletes Tigist Ketema and Addisu Gobena. This and more # RunSHORTs
Sleep loading, or increasing sleep duration in the weeks before a marathon, is a technique used by elite athletes to enhance performance. Know its advantages in this week’s #TipOfTheWeek
Happy reading!
#GeeksPoll
How do you approach tapering for a goal marathon like the Mumbai Marathon? What is your preferred tapering strategy? Reply with context
#WoW - Standing Psoas March
“Standing Psoas March” is a sibling of last week’s #WoW Supine Psoas March. Like its sibling, this workout builds hip flexor strength and makes it even more specific to Running. Standing psoas march is an excellent running form drill, and helps to master better running form in many ways:
Better upper body and lower body coordination
Improves knee drive
Improves pelvic stability and balance
Improves trunk stability
How to do it?
This exercise requires a loop resistance band of appropriate strength as per your fitness
Stand tall with the loop resistance band around your feet.
Lift one of your legs by driving the knee up and forward.
While lifting, drive the elbow to the opposite side mimicking running motion.
Continue to drive the knee till you flex your hip to about 90 degrees as shown in figure A.
Once the band is fully stretched bring the leg back to the original position
If you are a beginner, take the support of the wall as shown in figure B.
Repeat it on the other leg
When to do it?
Do 2 sets of 10 to 12 repeats as part of your mobility training or strength training. You can also include this workout as part of your pre-run activation and form drill.
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#RunSHORTS
Fastest Women Debut ever in Dubai Marathon
The Dubai Marathon 2024 witnessed stunning debuts from Ethiopian athletes Tigist Ketema and Addisu Gobena. Ketema, transitioning from middle-distance to marathon, broke the course record with a time of 2:16:07, placing her eighth on the world all-time list. Ruti Aga and Dera Dida, top finishers from the previous year, were outpaced by Ketema's late surge. In the men's race, Gobena, just 19 and a former javelin thrower, led an Ethiopian sweep with a winning time of 2:05:01. His victory marked a promising start to his marathon career. Gobena was the second runner-up at the recent Vedanta Delhi Half marathon with a time of 1:00:51. Read more here
Garmin HRM-Fit - HRM for Women
Garmin has announced the release of a new chest-based HR monitor this week. HRM-Fit™ is designed specifically for women. Unlike traditional full-length chest straps, it features a clip-on design that attaches to the bottom strap of sports bras. It works well with medium- and high-support sports bras. Like other Garmin HR monitors, it offers connectivity with Garmin smartwatches and other ANT+ and BLE-compatible devices. It tracks indoor running metrics, steps, calories, and HRV, and provides running dynamics. Priced at $149.99, it boasts a year-long battery life. Read more here. A full review by Dcrainmaker can be read here.
Meb Keflezighi named Tata Mumbai Marathon brand ambassador, replacing Katie Moon
Procam International, the promoter of the Tata Mumbai Marathon today announced running icon Meb Keflezighi will grace the 19th edition of the World Athletics Gold Label Race, as an ambassador of the event on Sunday, 21St January 2024. Katie Moon, another Olympic champion, was the event ambassador as announced a few weeks back. The change comes without citing any reasons. Speaking about Meb, a famed athlete in the sporting world, has several record-breaking accolades in his career. He made history as the only runner to win an Olympic medal (2004), the New York City Marathon (2009) and the Boston Marathon (2014). In 2009, Meb became the first American since 1982 to win the New York City Marathon. More details here
#RaceCalendar
This Month:
Tata Mumbai Marathon: January 21, 2024
Next 6 Months:
Jaipur Marathon: February 4, 2024
Indore Marathon: February 4, 2024
Apollo Tyres New Delhi Marathon: February 25, 2024
Tata Ultra Marathon: February 25, 2024
OotyUltra: March 31, 2024
TCS World 10K: April 28, 2024 (Yet to be published on the website)
Rotary Rain Run: July 28, 2024
Ladakh Marathon: 5th - 8th September, 2024
Vedanta Delhi Half Marathon: October 20, 2024 (Yet to be published on the website)
Search and find races using our Race Finder at geeksonfeet.com/races
#TipOfTheWeek: Sleep Loading
Sleep loading, or increasing sleep duration in the weeks before a marathon, is a technique used by elite athletes to enhance performance. This involves prioritizing extra sleep in the weeks leading up to the race. Instead of just focusing on getting a good night's sleep the night before the race, which can be difficult due to nerves, elite runners aim to get several days of high-quality sleep before the race. By accumulating a sleep reserve, athletes can offset the potential impact of pre-race sleep disturbances.
#TriviaOfTheWeek: Mumbai Marathon begins
The Mumbai Marathon, India's largest road running event, originally kicked off on the third Sunday of February during its inaugural edition in 2004, officially known as the Standard Chartered Mumbai International Marathon. However, organizers subsequently shifted the schedule to the third Sunday of January from the second edition onwards, establishing this new date as the enduring standard for the event.
What do you think led to the Mumbai Marathon moving from the third Sunday of February to the third Sunday of January? Tweet to us @geeksonfeet and share your thoughts.
Contributors to this edition: Aditi Pandya, Karthik Nadar & Aravind Yarra