🇮🇳 India at Tokyo Marathon, New Strava Record for Marathon, Dumbbell Push Press, Knee Injuries & more
#WhatsUpThisWeek?
Dumbbell push press helps in developing explosive power of hip, knee extension and upper body. This movement is all about power and precision. Know more about this movement at #WoW
Marathon is a 42km conversation one has with themselves, and what we feed our mind, is how our body responds. Here is the race report of New Delhi Marathon 2023 from our team member Aditi Pandya, @Geeksonfeet
Ethiopia's Deso Gelmisa, Kenya's Rosemary Wanjiru win Tokyo Marathon. We also listed the Top finishers from India #FromAroundTheWorldOfRunning
Takumi Sen 9 has the soul of a super shoe, but instead of carbon rods, it has plastic rods. This shoe has the same silhouette as the Adios Pro 3, but is much lighter and is a great choice for short distance races and speed training. Read more at @ShoeGeeks
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#GeeksPoll
When it comes to carbon-plated shoes, do you use them only for races or do you also use them occasionally for training? #shoegeeks #runchatindia
#WoW
Dumbbell Push Press
Dumbbell push press helps in developing explosive power of hip, knee extension and upper body. This movement is all about power and precision. By learning this movement runners will be able to generate force with the legs and transfer it through the core and upper body, which is key to good stride.
How to do it?
This workout requires dumbbells
Stand with hip width distance
Hold the dumbbells in both hands, and rest them above the shoulders. Elbows slightly in front of the body, core engaged, foot firmly planted on the ground as shown in the figure A.
Once in this position, slightly flex the knees, dip the hip as shown in figure B.
Extend the knees, hip to generate power, while simultaneously press the shoulders up as shown in the figure C.
Hold the position for a few seconds, then back to position in figure A, and repeat the steps.
When to do it?
Start with lighter weight dumbbells such as 5KG. As you progress, you can increase the weights. Include it as part of the strength training with 3 sets of 10 repetitions.
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Race Report: Apollo New Delhi Marathon (NDM) 2023
Aditi ran her personal best time of 3h:51m in New Delhi Marathon 2023.Aditi says that marathon is a conversation with oneself and that she learned a lot from this experience. Aditi followed a 16-week training plan, which included speed work, tempo runs, long runs, and strength training. In this race report, she shares her training plan, mental preparation, race strategy, nutrition, and hydration. Read more here.
#FromAroundTheWorldOfRunning
Ethiopia's Deso Gelmisa, Kenya's Rosemary Wanjiru win Tokyo Marathon
The Tokyo Marathon, which is a World Athletics Platinum Label road race, saw a total of 38,000 participants taking part in the marathon and the accompanying 10-kilometer race. The race started at the Tokyo Metropolitan Government Building and passed through some of Tokyo’s most iconic landmarks, including the Imperial Palace, Tokyo Tower, and the Ginza shopping district, before finishing at the Tokyo Big Sight exhibition center.
In the men’s race, Gelmisa led an Ethiopian top three, clocking a time of 2:05:22. He held off strong challenges from Mohamed Esa and Tsegaye Getachew, who finished in second and third place, respectively. Titus Kipruto of Kenya finished fourth, while Cameron Levins of Canada took fifth place and set a new North American record with a time of 2:05:36.
The women’s race saw Wanjiru clocking a time of 2:16:28, setting the seventh-fastest women’s marathon performance in history and climbing to sixth place on the women’s world marathon all-time list. She held off a strong challenge from Ethiopia’s Tsehay Gemechu, who also dipped under 2:17, finishing just 28 seconds behind Wanjiru. Bekere Ashete of Ethiopia finished third, with Worknesh Edesa of Ethiopia coming in fourth. Read more here
Cam Levins is now fastest marathoner on Strava
Cam Levins ran a stunning 2:05:36 at the 2023 Tokyo Marathon, breaking his own Canadian record by over 90 seconds and becoming the fastest marathoner ever on Strava. He also finished third overall in a competitive field, earning a spot on the Olympic team. Levins uploaded his run to Strava shortly after crossing the finish line, showing his impressive splits and stats. His average pace was 2:57 per kilometre. He also set personal bests for 30K (1:27:24) along the way. Worth a follow on Strava.
India at Tokyo Marathon
This year’s Tokyo marathon saw a total of 114 Indians finishing the race with 17 of them being women. Sreejith, top finisher among the men, crossed the half-way mark 1:26:07 at the pace of 4:05/km, but slowed down after the 35th km, crossing the line with a finish time of 2:56:20 with overall pace of 4:11/km. Kavitha, top finisher among the women, and 4th among the indian lineup, has cross the half-way mark in 1:32:44 (pace of 4:24/km), and crossed the finish line with a negative split 3:05:08 (pace of 4:23/km)
Garmin Forerunner 965 and 265 finally come with AMOLED screens
Garmin has unveiled two new GPS fitness watches in its Forerunner series, the Forerunner 265 and Forerunner 965, both aimed at runners. These latest entries boast AMOLED touch screens, moiving away from Memory in Pixel (MIP) screen technology, making them the first in the series to feature this advanced display technology. Garmin has also retained the option to use only buttons to operate the watch. The Forerunner 265 comes in two sizes, 42mm and 46mm and will now be a music edition offering only. In smartwatch mode, 265’s battery can last up to 13 days for the 42mm model and up to 15 days for the 46mm model. However, when in GPS-only mode, the battery life drops to 20 hours for the 42mm model and 24 hours for the 46mm model. The Forerunner 965, available only in a 47mm case with a titanium bezel, has the largest AMOLED display yet in the series, new features like load ratio tracking, built-in map support, and longer battery life of up to 23 days in smartwatch mode and 31 hours in GPS mode. The Forerunner 265 is priced at $450 for both sizes, while the Forerunner 965 will be available in late March at $600. Read more here
New Study Shows Running Does Not Increase Risk of Knee Arthritis
Despite growing knowledge that running and being active can be healthy for your joints, there is a continued dogma that one should stop running to avoid wearing out their cartilage. A new study that was conducted on Chicago Marathon participants to understand the impact of long-distance running on bone and joint health. The study focused specifically on knee and hip arthritis in recreational runners. Results from this largest survey of marathon runners ever conducted showed no association between cumulative running history and the risk for arthritis. Read more here.
@ShoeGeeks #ShoeOfTheWeek
Adizero Takumi Sen 9
Takumi Sen 9 has the soul of a super shoe, but instead of carbon rods, it has plastic rods. This shoe has the same silhouette as the Adios Pro 3, but is much lighter and is a great choice for short distance races and speed training. This shoe features full-length Light Strike Pro foam and a Continental bottom sole. It weighs 180 grams, making it one of the lightest shoes out there. You can purchase the Takumi Sen 9 online at the Adidas India store for Rs 17,999. If you're looking for a premium short distance racer or speed trainer, this might be a contender for your shortlist.
#RaceCalendar
In Next 1 months:
Navi Mumbai Half Marathon: Mar 12, 2023
Golden Peak Half Marathon 2023: Mar 12, 2023
Tuffman Gurugram Half Marathon: Mar 25 2023
In Next 6 months:
Ooty Ultra: Apr 2, 2023
Kalimpong Ultra Marathon: Apr 22, 2023
TCS World 10K: May 21, 2023
Bison Ultra: June 4, 2023
International Events:
Tokyo Marathon: Mar 5, 2023
Boston Marathon: Apr 17, 2023
London Marathon: Apr 23, 2023
Search and find more races on our Race Finder geeksonfeet.com/races
#TipOfTheWeek
Foam rolling is a technique that involves using a cylindrical foam roller to apply pressure to muscles, tendons, and fascia, with the goal of reducing muscle tension and soreness. After a marathon, the muscles in your legs will likely be sore and tight, as a result of the intense physical activity. Foam rolling can help alleviate this soreness by applying pressure to major muscle groups, such as the calves, quads, hamstrings, and glutes. This pressure helps release tension in the muscles, improve blood flow, and increase flexibility. Foam rolling soon after the race can also be particularly beneficial, as it can help prevent the buildup of lactic acid and reduce soreness in the days following the race. When foam rolling, it's important to use proper technique to avoid injury. To do this, lie on top of the foam roller, positioning it under the muscle you want to target. Use your body weight to apply pressure and roll slowly back and forth over the muscle, pausing for a few seconds in any areas of particular tightness or soreness.
If you like to share your running tips with fellow runners, please write to us on Twitter @GeeksonFeet.