How to create a winner's mindset, news from Barkley marathon, scissors cross workout, and more
#WhatsUpThisWeek?
Coach Andrew Snow dives into the mental side of running. This month's podcast unlocks the mindset for record-breaking performances at #GeeksOnFeet
The scissors cross exercise helps in hip mobility, core stability, and coordination at #WoW
There were no finishers of the 2025 Barkley Marathons – though John Kelly was able to complete a three-loop, this and more at #RunSHORTS
Happy Reading!
#GeeksPoll
What's your take on stretching: an essential tool for performance and injury prevention or just an overhyped myth? #geekspoll
The results of last week's poll on what the biggest pacing challenge for runners is here.
#WoW - Scissors Cross
The scissors cross exercise offers many benefits for runners, including hip mobility, core stability, and coordination.
How to do it?
Lie on your back on a flat surface, like a mat or the floor.
Keep your legs extended straight and your arms placed flat on the ground beside you, palms facing down.
Engage your core by pulling your belly button towards your spine to activate your abdominal muscles.
Raise both of your legs off the ground about 6 inches (15 cm) or to a height that feels comfortable, keeping them straight.
Slowly and with control, cross one leg over the other in a crisscross motion, like a scissor action. Keep your legs straight throughout the movement.
Return that leg to the starting position while crossing the opposite leg over.
Alternate back and forth in a fluid motion for the duration of the exercise.
Make sure your lower back stays pressed to the floor throughout the movement to prevent any strain on your spine.
Focus on using your core muscles, especially the lower abs, to move your legs. Avoid swinging your legs with momentum.
Perform 12-15 reps on each leg or go for 30 seconds, then rest for 30 seconds.
@GeeksOnFeet: Ep45 - The Elite Mindset
In this episode of World of Running, host Aditi Pandya sits down with performance coach Andrew Snow to dive into the mental side of running. Discover how a strong mindset can unlock record-breaking performances, even when balancing a 9-to-5. Andrew shares practical tips on overcoming limiting beliefs, setting ambitious goals, and finding that elusive state of flow during training. Whether you're chasing a personal best or aiming for elite status, this episode cuts through the noise and offers clear, actionable insights to help you harness the power of your mind. Tune in to the full episode here.
YouTube episode
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
Pradhan Kirulkar, Vivek More banned for doping during Pune Half Marathon
Indian long-distance runners Pradhan Kirulkar and Vivek More have been banned for three and five years, respectively by the Athletics Integrity Unit (AIU) after they tested positive for prohibited substances. Both athletes’ positive results were from in-competition tests conducted during the Pune Half Marathon on December 15, 2024, adding to a recent surge in doping cases involving Indian athletes. Kirulkar’s urine sample collected during the Pune Half Marathon in December last year, which he had won with a time of 1:04:22, was found to contain Meldonium when tested at the National Dope Testing Laboratory in New Delhi. His ban period was to be four years but it was reduced by one year following his early admission of the doping offence. The 24-year-old More’s sample was also collected at the same event in December last year and it returned positive for Mephentermine, Meldonium, and dEPO. More was to be suspended for six years for testing positive for multiple prohibited substances but he was given a one-year reduction in the ban period due to his early admission of the offence and acceptance of the sanction. A week before, Archana Jadhav was also reported to have failed the dope test after running the Pune Half Marathon. Other than the long-distance runners, sprinter Akshay Nain and race walker Aditya Negi have been handed four-year bans after testing positive for prohibited substances. Read more here and here
No Finishers, but John Kelly Holds Out for Fun Run at the 2025 Barkley Marathon
There were no finishers of the 2025 Barkley Marathons – though John Kelly was able to complete a three-loop ‘Fun Run’ – as the brutal course emerged the clear winner in the notorious race created by Laz Lake. There have only been 20 finishers (those who complete five 20-mile loops inside 60 hours) in the 30+ years of the existing format – to put that into context, more humans have made the journey to the moon. But no fewer than eight in the last two years, including the first female finisher in Jasmin Paris 12 months ago, had raised expectations. The Barkley Marathons is an unmarked ultramarathon at Frozen Head State Park, Tennessee, consisting of five 20-plus-mile loops. Navigation by GPS is not allowed, and runners must use a map and compass to navigate to locations on the route and collect pages from hidden books in lieu of a more traditional dibber system. 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 other runners.
Next 6 Months:
Search and find races using our Race Finder at geeksonfeet.com/races.
#TipOfTheWeek
The Glute Poke Test
Glute activation plays a crucial role in efficient, injury-free running. Try this simple test to see if your glutes are up to the task:
Lie on your stomach with your head propped on your hands and your legs straight.
Slowly lift one leg a few inches off the ground.
Ask a friend to gently tap your gluteus maximus and hamstrings on that raised leg, and note which muscle feels firmer.
Repeat on the other leg, then swap roles so you can test your glute activation.
If your glutes feel as firm—or even firmer—than your hamstrings, you’re likely firing them correctly. If not, it might be time to incorporate targeted glute activation exercises into your routine. Happy running!
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Contributors to this edition: Aditi Pandya, Karthik Nadar, and Aravind Yarra