Importance of tune-up races, benefits of bird-dog workout, record breaking performances at Ladakh and much more!
Importance of tune-up races, benefits of bird-dog workout, record breaking performances at Ladakh and much more!
#WhatsUpThisWeek?
Tune-up races, 4-6 weeks before a marathon, are crucial for marathon training. Know how they help in actual races at #GeeksOnFeet
The bird dog exercise strengthens the core, glutes, and lower back, know more at #WoW
The 11th Ladakh Marathon saw a flurry of record-breaking performances, this and more at #RunSHORTS
Happy reading!
#GeeksPoll
At what point do you usually set your race goal time? Is it at the start of your training, or do you wait until you're further along the training? #geekspoll
#WoW - Bird Dog
The bird dog exercise strengthens the core, glutes, and lower back, improving stability, balance, and running form.
How to do it?
Begin with all four in a tabletop position, with your wrists aligned under your shoulders and your knees directly under your hips. Keep your back flat and your core engaged.
Slowly extend your right arm straight out in front of you while simultaneously extending your left leg straight back. Your body should form a straight line from your hand to your foot.
Hold this position for a few seconds, maintaining a neutral spine and keeping your hips level.
Slowly bring your arm and leg back to the starting position without arching your back or shifting your hips.
Repeat the movement on the other side. Do 2 sets of 10 - 12 repetitions.
@Geeksonfeet - Tune-Up Races in Marathon Training
Tune-up races, typically 5K, 10K, or half marathons run 4-6 weeks before a marathon, are crucial for marathon training. They help with anaerobic conditioning, mental preparation, and assessing fitness.
We’ve put together a short guide to all you need to know about Tune-Up Races. Read it 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
New Records at Ladakh Marathon
The 11th Ladakh Marathon, known for its high altitude, and challenging terrain, saw a flurry of record-breaking performances and local athletes taking the top spots. Rigzin Gyurmeth from Tia village set a new record in the Silk Route Ultra, completing the 122 km race in 13 hours, 19 minutes, and 16 seconds. Tenzin Dolma also broke the record for the women's Silk Route Ultra, finishing in 17 hours, 3 minutes, and 15 seconds.
In the 72km Khardungla Challenge, Jigmet Namgial from Umla set a new record by finishing in 5 hours, 41 minutes, and 36 seconds, while Namgyal Lhamo took the women's top spot in 9 hours, 26 minutes, and 59 seconds.
Local athletes shone in marathon distance too, with Disket Dolma taking first (3:33:41) in the full marathon women's category, and Nawang Tsering (2:44:06) topping the men's full marathon. Read more here and here.
Boston Marathon 2025 registrations are open
The 129th Boston Marathon, scheduled for April 21, 2025, is now accepting registration applications from runners who have qualified. The window opened on September 9, 2024, and will close on September 13 at 5:00 PM ET.
The process of registration is not first-come, first-served. Applications will be verified and ranked, with acceptance notifications sent in early October. Read more here
Brooks x Parkrun Ghost 16 Special Edition
Brooks Running is celebrating the 20th anniversary of Parkrun, the global weekly 5km run, with a limited-edition Ghost 16 shoe. The shoe features a vibrant colorway based on Parkrun's brand colors and aims to support the future of Parkrun events worldwide. Brooks will donate 15% of the profits from each sale of the Brooks x Parkrun Ghost 16 back to the Parkrun charity.
Unfortunately, it is not available in India though.
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.
This Month:
BMW Berlin Marathon: September 29, 2024
Next 6 Months:
Wipro Bengaluru Marathon: October 6, 2024
TCS Amsterdam Marathon - October 20, 2024
Niveus Mangalore Marathon - November 10, 2024
WNC Navy Half Marathon - November 17, 2024
Ahmedabad Marathon - November 24, 2024
Search and find races using our Race Finder at geeksonfeet.com/races.
#TipOfTheWeek - Glute Activation for the Run
We see many runners experience hip and glute weakness or are unable to strongly use them while running, leading to injuries. Learning to activate the glutes can help. So the question most runners have is - how to do it? And more importantly, how do I know if I am activating my glutes or not?!
Build Glute Awareness:
Lie on your tummy, legs straight, and place your hands on your glutes.
Practice squeezing each glute individually, alternating between the left and right. Observe the glute activation with your hands.
Once comfortable, try raising each leg individually while activating the glutes.
Once done, perform this exercise standing up to improve muscle awareness.
Stronger Glute Engagement while running:
Warm up with exercises like glute bridges, step-ups or single-leg deadlifts.
Focus on squeezing your glutes with each foot strike, using mental cues to let your glutes push you forward.
This may lead to fatigue early on, but regular practice will strengthen your glutes over time and make it a second nature.
#TriviaOfTheWeek - High altitude races
Did you know that the Ladakh Marathon, held amidst the breathtaking landscapes of northern India, is one of the highest marathons in the world, taking place at over 11,000 feet above sea level? Participants need to arrive days early to acclimatize to the thin air and reduced oxygen levels. Another high-altitude race in India is the newly introduced Tawang Marathon in Arunachal Pradesh, also held at 11,000 feet. Internationally, events like the Everest Marathon in Nepal start at an incredible 17,598 feet, the Inca Trail Marathon in Peru climbs to 13,800 feet, and the Leadville Marathon in the USA reaches up to 13,185 feet.
Contributors to this edition: Aditi Pandya, Karthik Nadar, and Aravind Yarra