India @ Comrades 2023, Single Leg Glute Bridge on Swiss Ball, first edition of Tawang Marathon & more
#WhatsUpThisWeek?
The single Leg Glute Bridge on the Swiss Ball is a variation of the glute bridge. It is a compound exercise that works on multiple muscle groups at the same time. Know more on how to do it #WoW
We’ve analyzed the finisher timing data of Indian runners at Comrades Marathon 2023. See the insights and top finishers in our latest post @geeksonfeet
Indian Army and Arunachal Govt Announce Inaugural Edition of Tawang Marathon, it is set to take place on October 1, 2023. More on this from #FromAroundTheWorldOfRunning
Kinvara Pro pushes the boundaries beyond the legal limit set by World Athletics with a stack height of 42 mm (and a drop of 8mm). It is equipped with a 3/4 carbon plate. More on this at #ShoeGeeks
Happy reading!
#GeeksPoll
As advocates of a structured and holistic approach to fitness, we would like to take a moment to celebrate International Yoga Day, which was observed yesterday across the globe. While running is undoubtedly a fantastic way to stay fit and healthy, incorporating yoga into your routine can yield remarkable benefits. Its profound impact on runners goes beyond flexibility and balance.
We wish all our readers a very happy international yoga day.
We'd love to hear from you on how you incorporate yoga in your training, by answering our Twitter poll. How has yoga impacted your running journey? Has it improved your performance, prevented injuries, or enhanced your overall well-being? We encourage you to share your personal experiences by replying to our tweet.
#WoW - Single Leg Glute Bridge on Swiss Ball
The Single Leg Glute Bridge on Swiss Ball is a variation of the glute bridge and is a great way to strengthen the glutes, hamstrings, and core. Additionally, it helps in improving stability, balance, and coordination.
It is a compound exercise that works for multiple muscle groups at the same time.
How to do it?
Lie on your back on a mat with your knees bent and one of your feet flat on the medicine ball as shown in picture A.
Extend your other leg straight up in the air.
Keeping your core engaged, drive through the heel of the foot which is on the ball, and raise your hips off the ground until your knee, hips, and shoulders form a straight line as shown in picture B.
Pause at the top of the movement, then lower your hips back to the start.
Repeat the desired number of times and then switch to the other side.
When to do this?
As part of your activation routine or strength training. Start with 2 sets of 10 repetitions on each side.
@GeeksOnFeet
India @ Comrades 2023 - A Data RoundUp
The Comrades Marathon, known as the "Ultimate Human Race," is a legendary ultra-marathon that tests the endurance, grit, and determination of runners from around the world. This year, the Comrades Marathon has seen a remarkable surge in participation from Indian runners with about 386 runners participating from India, making it the second largest after the host country South Africa. We delved into the timing data from the Comrades Marathon 2023, and we have put together the trends, and achievements of the Indian contingent. Hit the link to read it all.
#ChampionsSpeak with Murli Gavit - Releasing Soon
Here is an exclusive interview with 10K Indian nation record holder Murli Gavit. Get ready to be inspired, as we uncover his training, & how he is turning his dreams into reality. #ChampionsSpeak
It will drop in on the YouTube channel at any time. Subscribe to our channel on YouTube https://youtube.com/@geeksonfeet and get notified.
#FromAroundTheWorldOfRunning
The second edition of the Niveus Mangalore Marathon is to be held on Nov 5
With the official launch of the second edition of the Mangalore Marathon, the city is all set to make its mark on the global marathon map as the mega event is slated to take place on November 5. The event is being organized by the Mangalore Runners Club, a registered nonprofit organization committed to promoting the running community in Mangalore. The marathon route is officially certified by the International Association of Marathons and Long-Distance Runs (AIMS), the apex body of marathon events. The launch event was graced by several dignitaries, including assistant commissioner of Police (Traffic) Geeta Kulkarni, commissioner In charge of Mangaluru City Corporation Ravi Kumar M, Arjun Kapikad and Niriksha Shetty from the film fraternity, and CEO of Niveus Solutions Suyog Shetty, among others. The event offers a range of categories to suit all fitness levels and ages, including the marathon (42.195 km), half marathon (21.0975 km), 10K run, 5K run, and a special Gammath Run (Fun Run). Read more here
GeeksOnFeet is the official Knowledge and Technology partner for the Niveus Mangalore Marathon 2023
Danish dad smashes stroller half-marathon record
Breaking records in marathon running is no easy feat, but Danish distance runner and new dad Jacob Simonsen managed to do just that, in a rather unconventional way. With his one-year-old son, Viggo, safely tucked in a jogging stroller, Simonsen blazed through the Aarhus City Half Marathon on June 11, setting an unofficial stroller half-marathon Guinness World Record of 68:04. Simonsen, 28, shattered the previous record by34 seconds, is quite an established runner domestically, earning the title of Danish champion at the 2023 Copenhagen Marathon, where he placed ninth overall in 2:14:46. He has also represented Denmark at the 2019 and 2023 World Cross-Country Championships. Before the race, he told Danish reporters that he isn’t used to running with a stroller, but thought it would be a fun challenge with his newborn son. His main concern heading into the race was making sure his son didn’t wake up from his nap unhappy about this endeavor. Read more here
Indian Army and Arunachal Govt Announce Inaugural Edition of ‘Tawang Marathon’
The beautiful town of Tawang, nestled in the breathtaking landscapes of Arunachal Pradesh, India, is set to host a momentous sporting event that will leave a lasting mark on marathon running. The Tawang Marathon, an exhilarating display of athleticism, will take place on October 1, 2023. The event will feature four categories, i.e., the marathon (42.195 KM), the Half Marathon (21.0975 KM), the 10 KM race, and the 5 KM race. The launch of the Tawang Marathon took place on June 20, in the presence of the Chief Minister of Arunachal Pradesh, Pema Khandu along with GOC, Ball of Fire Division, representing the Indian Army. Demonstrating his support and enthusiasm for this grand event, Chief Minister Khandu himself registered as the first participant. The event is a collaborative effort between the Government of Arunachal Pradesh and the Eastern Command of the Indian Army. Read more here
#ShoeOfTheWeek
Shoe of the Week - Kinvara Pro
The Saucony Kinvara Pro is the newest arrival in the Kinvara lineup, and it brings a refreshing twist that sets it apart from its predecessors. In fact, it is just the opposite of what you might expect from a Kinvara shoe. With a stack height of 42 mm (and a drop of 8mm), the Kinvara Pro pushes the boundaries beyond the legal limit set by World Athletics. It is equipped with a 3/4 carbon plate. It uses Powerrun PB Foam: The Kinvara Pro features Powerrun PB foam, which is the same high-performance foam used in Saucony's Endorphin Pro series. Interestingly it weighs in at around 260 grams, it is one of the lowest in maximally cushioned shoes. If you're looking to indulge in luxurious cushioning without compromising on performance, the Kinvara Pro is worth considering.
#RaceCalendar
Next Week
Bengaluru 10K Challenge: July 2, 2023
Next 6 Months
Hexaware Dream Runners Half Marathon: July 16, 2023
Pune Full Marathon: August 6, 2023
Indian Navy Mumbai Heritage Run: August 6, 2023
AFLI Mumbai Half Marathon: August 20, 2023
NMDC Hyderabad Marathon: August 26, 27, 2023
Satara Hill Half Marathon: September 3, 2023
Kodagu Monsoon Half Marathon: September 24, 2023
Wipro Bengaluru Marathon: October 8, 2023
Vedanta Delhi Half Marathon: October 15, 2023
Kolkata Full Marathon: October 29, 2023
Niveus Mangalore Marathon: November 5, 2023
Kaveri Trail Marathon: November 19, 2023
WNC Navy Half Marathon: November 19, 2023
Chennai Half Marathon: November 26, 2023
SKF Goa River Marathon: December 10, 2023
International Events
Berlin Marathon: Sep 24, 2023
Chicago Marathon: Oct 8, 2023
Amsterdam Marathon: Oct 15, 2023
New York City Marathon: Nov 5, 2023
Valencia Marathon: Dec 3, 2023
Search and find more races on our Race Finder geeksonfeet.com/races
#TipOfTheWeek
On International Yoga Day, long-distance runners can enhance their training routine by incorporating various yoga poses. Alongside classics like Downward-Facing Dog and Warrior II, poses like Tree Pose, Bridge Pose, Pigeon Pose, and Standing Forward Fold offer specific benefits. Tree Pose improves balance and focus, while Bridge Pose strengthens the glutes and hamstrings for better propulsion. The pigeon Pose releases hip tension and enhances mobility, and the Standing Forward Fold stretches the hamstrings, calves, and lower back. By integrating these poses, runners can improve flexibility, balance, strength, and body awareness, preventing injuries and optimizing running mechanics. Embracing yoga's mindful practice fosters a calm and focused mindset during races. Happy International Yoga Day and happy running!
Explore our collection of articles showcasing the benefits of yoga for runners, including "Yoga to Improve Breathing for Runners and "Yoga to Improve Balance and Proprioception for Runners!".
If you like to share your running tips with fellow runners, please write to us on Twitter @GeeksonFeet.