Kelvin Kiptum's World Record, Supercompensation in Running, Side Planks with Hip Dips, & much more...
#WhatsUpThisWeek?
Experiencing a running plateau?! We got you covered with this week’s article at #GeeksOnFeet
Side planks with dips focus on oblique muscles and other core stabilizers, know how to get it right in #WoW
Kelvin Kiptum ran negative splits in the second half to break the world record at Chicago, this and more are #RunSHORTs
Did you know that the way your big toe moves can significantly impact your running efficiency? Check out how in the #TipOfTheWeek
Happy reading!
#GeeksPoll
Kelvin Kiptum shattered the marathon world record with his 2:00:35 at the Chicago marathon. The sub-2-hour marathon now is tantalizingly close. How long until someone breaks the elusive sub-2, a new landmark in human endurance? #geekspoll
#WoW - Side Planks with Hip Dips
Side planks with hip dips are a variation of the standard side plank exercise. This workout targets the oblique muscles and other core stabilizers. The movement of dipping the hips engages the hip muscles, promoting stability and reducing the pelvic drop. Stable hips lead to a more efficient stride and reduce the risk of injuries.
How to do it?
Begin in a side plank position, ensuring your elbow is aligned beneath your shoulder.
You can stack the legs as shown in figure A, either one on top of the other or keep it staggered for additional support
Now dip the hips down to the floor as shown in figure B
After a second or two get back to the original plank position
Keep the core engaged all the time, and ensure the neck and shoulder are positioned neutrally
After desired repetitions, repeat the same on the other side.
When to do it?
As part of the strength training, 2 sets of 8 to 10 repetitions on each side. For progression and then increase the repetitions.
@GeeksonFeet - Overcoming the Running Plateau
Runners often hit plateaus in their training, finding it challenging to achieve new goals after initial successes. This can be due to monotony in training, lack of stimulus, or training overload without adequate recovery. The principle of super-compensation highlights the body's adaptation to training, emphasizing the balance between training intensity and recovery. After a training cycle, the body requires rest, followed by a phase of enhanced performance. To optimize training and overcome plateaus, runners should adopt a varied training regime and understand the importance of recovery, guided by the training periodization approach. Read the full article here to understand how it can be implemented.
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#RunSHORTS
Kelvin Kiptum smashes marathon world record with 2:00:35
(courtesy: worldathletics.org)
Kelvin Kiptum broke the marathon world record in sensational fashion at the 2023 Chicago Marathon on Sunday (8 October). And just over 5 km into proceedings, only London Marathon winner Kiptum and Daniel Kibet Mateiko remained in touch with a sole pacemaker. The pair were well outside world record pace when they reached halfway in 1:00:48, but it was not until Kiptum kicked away with 10km to the finish line, that Kipchoge's mark from Berlin last year came back into view. A blistering 5km of 13:51 from 30-35km suddenly put Kiptum on track to go under 2:01 and he continued to stride on at the front. Kibet dropped out in the latter stages, but Kiptum showed no sign of weakening and ran the second half-marathon in 59:47 for a rare negative split with a record-breaking finish of 2:00:35, 34 seconds off from the previous world record set by Kipchoge. Kipruto finished second with a time of 2:04:02, finishing half a minute ahead of Belgium’s world and Olympic bronze medallist Abdi.
Sifan Hassan runs 2:13:44, the second fastest marathon ever at Chicago
(courtesy: worldathletics.org)
On the women's side, in the Chicago marathon, Sifan Hassan showcased her unparalleled versatility, returning just six weeks after clinching a 1500m bronze and 5000m silver at the World Championships. Facing formidable competitors like defending champion Ruth Chepngetich, Hassan's performance was stellar. Both athletes were on track to break the world record, with intense splits and pacing. Despite Chepngetich's initial lead, Hassan's resilience, reminiscent of her London marathon win, saw her take the lead and maintain it. Hassan finished with a European record of 2:13:44, solidifying her as the second-fastest woman for the track mile, 10,000m, and marathon. Chepngetich secured second, and Ethiopia’s Megertu Alemu rounded out the podium in 2:17:09. Read more here and here
What is Kiptum’s training like?
Kiptum's rapid rise includes winning the Valencia Marathon in 2022 with a debut time of 2:01:53 and breaking Kipchoge's London Marathon record with a 2:01:25 finish, and now the world record at Chicago. It took just 3 marathons for him to achieve the world record. That has raised the eyebrows of many, and runners the world over are curious to know what his training regime is like. Just published an article on letsrun.com, which goes over some details with his coach Gervais Hakizimana. He revealed that Kiptum often exceeded 300 kilometers weekly during his London marathon training. His typical week includes long jogs of 25-28 km at paces between 4’10 to 3’40 per kilometer, track sessions, and fartleks. Thursdays and Sundays are especially challenging, with runs close to marathon pace, ranging from 30 to 40 km. Despite daily intense sessions, Kiptum doesn't take weekly rest days, only resting when fatigue sets in. Read more details here.
#RaceCalendar
This Week
Vedanta Delhi Half Marathon: October 15, 2023
NDA Marathon (Pune): October 15, 2023
TCS Amsterdam Marathon: Oct 15, 2023
Next 6 Months
Kolkata Full Marathon: October 29, 2023
Niveus Mangalore Marathon: November 5, 2023
Hubballi Half Marathon: November 19
Kaveri Trail Marathon: November 19, 2023
WNC Navy Half Marathon: November 19, 2023
Chennai Half Marathon: November 26, 2023
Adani Ahmedabad Marathon: November 26, 2023
Kaziranga Ultra Run: December 3, 2023
SRT Ultra: December 9, 2023
SKF Goa River Marathon: December 10, 2023
Vasai Virar Marathon: December 10, 2023
Bengaluru Midnight Marathon: December 16, 2023
Vizag Marathon: December 17, 2023
Tata Steel Kolkata 25k: December 17, 2023
Vagamon Ultrail: January 6, 2023
Freshworks Chennai Marathon: January 7, 2024
MG Vadodara Marathon: January 7, 2024
Tata Mumbai Marathon: January 21, 2024
Apollo Tyres New Delhi Marathon: February 25, 2024
International
TCS 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: The Windlass Mechanism to run efficiently
Did you know that the way your big toe moves can significantly impact your running efficiency? The "Windlass Mechanism" is a biomechanical process where the plantar fascia tightens as the big toe is lifted. This action elevates the foot's arch, providing stability during the push-off phase of your stride. Properly utilizing this mechanism can aid in efficient force transfer, transitioning the foot from a flexible adapter upon landing to a rigid lever during push-off.
Ensure your big toe has good mobility and isn't restricted, as limitations can lead to issues like plantar fasciitis. Also when choosing shoes, ensure that the shoes don’t restrict the mobility of your toes. If interested, also check out our past editions of the newsletter to find our various foot workouts that help you improve the windlass mechanism.
#TriviaOfTheWeek:
(courtesy: sportstar.com)
The Delhi Half Marathon, currently known as the Vedanta Delhi Half Marathon Delhi is a gold-standard World Athletics Label Road Race. Next week’s race will be the 18th edition of this iconic half-marathon event. The course is considered one of the fastest half marathon routes, attracting top-tier athletes.
Some notable participants include Guye Adola, who set the men's course record in 2014 with a time of 59:06, and Tsehay Gemechu, who set the women's record in 2019 with a time of 1:06:00. But did you know Eliud Kipchoge ran this iconic event? Just three months after clinching the Olympic marathon title, Kipchoge marked his return to racing with a stellar victory at the 12th edition in 2016, with a time of 59:44. The race saw Kipchoge and Ethiopia's Yigrem Demelash as the main contenders, with Kipchoge eventually pulling ahead in the final kilometer. Kipchoge has also previously secured a silver medal at Delhi in the 2010 Commonwealth Games 5000m.
Contributors to this edition: Aditi Pandya, Aravind Yarra, & Karthik Nadar