Insights, preview and everything around TMM, race report of MG Vadodara Marathon, World Record at 10K Valencia, and more...
#WhatsUpThisWeek?
With the Tata Mumbai Marathon just around the corner, we bring you all the details you need to know before getting to the start line. All this @GeeksonFeet
#RaceReport from MG Vadodara Marathon 2024, where Aditi ran the half distance as her tune-up. Training insights on her approach to the race and more.
Y balance exercise helps in improving balance and stability. It improves functional movement of the hips and neuromuscular control. Know how to do it right in this week’s #WoW
Check our #TipOfTheWeek on Segmented pacing strategy for your next race
Happy reading!
#GeeksPoll
Tata Mumbai Marathon is just around the corner. If you are running the race, what are you most looking forward to this Sunday? #geekspoll
#WoW - Y-Balance
The Y balance exercise, also known as the Y Balance Test, is a dynamic stability exercise also used for injury prevention for athletes, including runners.
Y balance exercise helps in improving balance and stability. It helps to strengthen the core muscles, functional movement, and neuromuscular control. This exercise is highly recommended for injury prevention.
How to do it?
Stand is a relaxed position with legs hip-width distance.
Think of an imaginary “Y” on the ground and you are standing in the middle of the Y.
Now move one of your legs forward while bending the other leg slightly to reach the bottom of “Y”, and then touch the feet slightly as shown in Figure A.
Now bring the extended leg which is in the front towards the back of the top slants of the letter “Y” and slightly touch the ground with the toes as shown in Figure B.
Then move the leg onto the other side of the letter “Y”, and touch the floor slightly with the toes as shown in figure C.
Repeat this movement 8 to 10 times on each leg
When to do it?
As part of your strength or mobility training. 2-3 sets of 8 to 10 repetitions.
Hey Runners! Are You Running at Your Best?
It's a question many runners don't think to ask. But small, unnoticed inefficiencies in your running mechanics could be limiting your performance or even causing injuries. At RunMechanics we find the answers for you. We use the best of the tech, and our years of experience to reveal hidden aspects of your stride, offering insights you never knew.
Uncover the full potential of your running with our detailed analysis and recommendations.
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@GeeksonFeet
Race Report - MG Vadodara Marathon 2024
Aditi ran the Half marathon at the 11th edition of the MG Vadodara Marathon 2024. She ran the race as a tune-up to her upcoming marathon. She has finished the race with her personal best time of 1h:47m, and a podium finish. Here is a sneak peek into her training and execution. Read the full race report.
Let’s Talk Running
Chat with TMM 2024 pacers Vijay and Tamil - As we count down to India's largest road race, the Tata Mumbai Marathon 2024, we bring you a special podcast episode filled with insights, tips, and experiences directly from the heart of Aamchi Mumbai. Watch the YouTube video here
Tata Mumbai Marathon (TMM) 2024 Runners' Guide
We’ve compiled a list of resources that might help runners participating in the Tata Mumbai Marathon 2024. Please note that this guide is based on publicly available information, please do verify. Read it here.
Tata Mumbai Marathon (TMM) 2024 Route Preview
Our popular route preview of the Mumbai marathon for half-marathon and full-marathon distances is now updated with the latest details for 2024. Dive into detailed descriptions, tips, and to conquer every kilometer of Mumbai's iconic course. Read it here.
Please do check out our Pace Chart generator which has been specially designed for the Mumbai marathon’s course elevations to plan your paces.
#RunSHORTS
Historic World Record at 10K Valencia Ibercaja
Kenya's Agnes Ngetich made history by shattering the women's world 10km record with a stunning 28:46 at the 10K Valencia Ibercaja. She became the first woman to break the 29-minute barrier, surpassing the previous record by 28 seconds. Fellow Kenyan Immaculate Anyango also finished under 29 minutes, clocking 28:57. This event marks a significant milestone in athletics, with Ngetich and Anyango setting new standards in women's long-distance running.
In the men's race, Uganda's Jacob Kiplimo triumphed with an impressive 26:48, showcasing his dominance in a highly competitive field.
Another impressive thing to note here is that Ngetich also split 14:13 for the first 5k — which ties the road world record set by Beatrice Chebet two weeks ago. Read more here.
TipOfTheWeek - Segmented Pacing Strategy
Pacing long distances can be quite challenging, especially if you are running the distance for the first time. One of the best strategies used by elite athletes is to divide the race into smaller segments, each with its own pacing goal. This approach goes beyond the typical "start slow, finish strong" advice and provides a more nuanced strategy.
Here is a sample 5-segment approach for a marathon:
The Opening Segment (e.g., First 5KM the Race)
The Building Phase (e.g., 5-20KM of the race)
The Middle Steady State (e.g., 20-32 km of the Race)
The Final Push (e.g., 32-40 km of the race)
The Last Stretch (e.g., the last 2km of the race)
There alternative strategies including
10-10-10 for marathon: 10 miles (16km) + 10 miles (16km) + 10km
7-7-7 for half-marathon: Each 7km being a segment with a specific focus
5-10-6 for half-marathon: Works well for those who want to go steady in the middle and want to push in the last segment.
Customize Your Strategy: Tailor this segmented approach based on your strengths and weaknesses. Look at your training data, especially the long runs, and tune-up races, and identify what pacing strategy works best for you.
Mental Pacing: Develop mental strategies for each segment. For example, use positive self-talk in the middle segments and visualize the finish line in the final push.
Plan your hydration & fueling: Segments are also a good way to plan your hydration and fueling.
Checkpoints: Another benefit of segments is to check how you are doing on the goal time and course correctly as needed.
Please check our pace chart generator, to plan your pacing strategy for the Mumbai marathon this Sunday.
#RaceCalendar
This Week:
Tata Mumbai Marathon: January 21, 2024
Next 6 Months:
Jaipur Marathon: February 4, 2024
Indore Marathon: February 4, 2024
Apollo Tyres New Delhi Marathon: February 25, 2024
Tata Ultra Marathon: February 25, 2024
OotyUltra: March 31, 2024
TCS World 10K: April 28, 2024 (Yet to be published on the website)
Rotary Rain Run: July 28, 2024
Ladakh Marathon: 5th - 8th September, 2024
Vedanta Delhi Half Marathon: October 20, 2024 (Yet to be published on the website)
Search and find races using our Race Finder at geeksonfeet.com/races
Contributors to this edition: Aditi Pandya, Karthik Nadar & Aravind Yarra
Wow! Everything in the newsletter is so insightful! I liked the Pace generator. It is similar to PacePro but much specific to the course. I generally plan my long run course and sync it in the watch before the long run but my pacing becomes an issue sometimes. You could create a basic app/webpage for it. Just get gpx file as input along with goal duration/pace/strategy and you get the output