Insights from TCS Open 10K, 7-7-7 Curls, Do Women Run Differently? & more
#WhatsUpThisWeek?
Our insights from the TCS Open 10 2025 are out, and they are interesting. Check them out on @geeksonfeet
Continuing the focus on upper body at #WoW, checkout 7-7-7 curls, a fun and interesting workout
Are there differences in how men and women run? Check out #RunShorts
If women move differently, should they choose shoes differently? Check out our #TipOfTheWeek on how to choose shoes for women runners.
Do you know the connection between Hush Puppies & Saucony? Read the #TriviaOfTheWeek
Happy Reading!
#GeeksPoll
What do you think was the real cause of your most recent running injury? #geekspoll
The results of last week's poll on what runners think about the trend of ever declining racing shoe weights is here.
#WoW - 7-7-7 Curls
The 7-7-7 curls exercise, though focused on the biceps, benefits runners by improving upper body strength, posture, and endurance, key for maintaining efficient form during long runs. Strong arms help with balance and rhythm.
How to do it?
Engage your core, & keep a neutral stance
The first 7 reps start from the bottom to halfway up
Next 7 reps start from halfway to top
Final 7 reps should be in full range of motion
@GeeksOnFeet: TCS Open 10K 2025 in Numbers
The 2025 edition of TCS World 10K Bengaluru saw record participation, with 16,724 finishers in the Open 10K, the highest in event history. Our analysis dives into participation trends, age and gender breakdown, pacing strategies, and finish time distributions. As always, we’ve visualized and explored the numbers in detail. Dive in for interactive charts and deeper insights!
RUN STRONG
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Access the plans now at https://runstrong.geeksonfeet.com/training-plans/home
8-Week Off-Season Resistance Training Plan for Runners
This off-season, we’re helping you build a stronger engine. Our new 8-week resistance training plan is designed specifically for runners — no fluff, just focused strength work that improves posture, power, and injury resistance. With 3 weekly sessions built around big lifts and runner-specific movements, this plan complements your reduced mileage and sets you up for a stronger comeback.
Smart strength. Stronger running. Compliments to all RunStrong members.
#RunSHORTS
How Male and Female Runners Move Differently
A new study comparing male and female endurance runners at the same performance level, found that while their stride mechanics are dynamically similar when adjusted for body size, their joint kinematics differ noticeably. Female runners showed more hip adduction, ankle abduction, and torso rotation. These movements linked to common female injury patterns like IT band syndrome and PFPS. In contrast, male runners exhibited more mid/forefoot striking, which tied to calf and Achilles issues. Despite these bio-mechanical differences, running economy and stride patterns were similar, and performance gaps were explained by differences in VO₂peak. The findings are important and are useful for designing sex-specific strength routines and possibly running shoes to reduce injury risk. Read more here.
Rugby player, 28, dies after collapsing at Great Bristol Run half marathon
Jon Devereux, 28-year-old rugby player died after collapsing at a half marathon. He was taking part in the Great Bristol Run on Sunday, 11 May, when he collapsed and had to receive medical treatment. He later died in hospital, the Great Bristol Run company confirmed. The cause of death is reportedly yet to be determined. Devereux played rugby for Chester RUFC, where his journey began in 2002 as an under-6 player. 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 - Choosing Running Shoes for Women
When choosing a running shoe, as a start point look for a women-specific last. Women’s last is narrower at the heel and roomier at the forefoot to prevent heel slip and forefoot squeeze.
Most women have issues with arch stability, so shoes with balanced “stability” features (neutral stability shoes). But try avoiding aggressive motion-control blocks. Gentle support reduces frontal-plane motion common in women runners, helping lower injury risk without altering natural stride. For heel strikers (most women tend to be), an 8-12 mm drop with a cushioned heel pad reduces calf strain.
While not specific to women, choosing a shoe with a flexible forefoot to aid push-off, but enough midfoot stiffness to keep your arch supported is important.
Pro tip: No shoe can fix everything. Ensure strength training hip-abductors, core, and single-leg stability for injury-free running.
#TriviaOfTheWeek - Hush Puppies and Saucony
Did you know that Hush Puppies, popular for its formal wear in India and often spotted in Bata stores, is actually a sister company of Saucony - both owned by Wolverine World Wide?
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Contributors to this edition: Aditi Pandya, Karthik Nadar, and Aravind Yarra