🎧 Masters Running, Bear Walk, Shoe with the highest stack, Tokyo Race Report, Runner of the Week & More
#WhatsUpThisWeek?
Working on coordination and postural stability? Bear Walk is an excellent workout that can help, while simultaneously working on the core strength #wow
Masters Running is on the rise, and recent TMM numbers are the proof. Listen to our newest podcast episode with Tarun Walecha on how to approach running as a master in this week’s @geeksonfeet
Six Star Medal Winner and our reader Sreeram’s Tokyo Marathon Race Report in @geeksonfeet
Do you know among the shoes sold in India which has the highest stack, and also is the costliest? Learn more about it in this week’s @shoegeeks
Do you want your running story to be featured? Share with us to be our Runner of the Week (#ROTW). See the details below.
Happy reading!
#GeeksPoll
Which of the following reactions resonated with you the most after your first marathon? #geekspoll
#WoW
Bear Walk
The bear walk is a whole-body exercise, focusing on your upper & lower body and core. It helps in building core strength in general.
From a runners perspective, bear walk specifically helps with postural control and core stability.If you are struggling to engage core and maintain posture, bear walk is an excellent workout to include in your training.
As a bonus, bear walk also helps with left-right coordination, and hip mobility.
How to do it?
Begin in an all-fours position, Your wrists should be directly beneath your shoulders and your knees directly beneath your hips.
Get on all-fours, with your hands and feet shoulder-width apart, your knees bent at 90 degrees. Your wrists should be directly beneath your shoulders and your knees directly beneath your hips.
Lift your knees a couple of inches above the ground so that your weight is balanced on your hands and toes as shown in figure A.
Once you get the balance on all fours, walk contralaterally on all fours. In other words, crawl forward by moving your opposite hand and foot forward at the same time. For example, move your left hand and right foot forward, then your right hand and left foot forward. See figure B for reference.
Continue crawling forward for a set distance or number of steps, then reverse the movement to crawl backwards.
Take smaller steps to maintain balance.
Keep in Mind
The exercise trains core engagement, thus ensuring the the knees are not higher than shown in the figure is very important
When to do it?
Include it as part of the strength training. Start with one set of 15 repetitions on each side. Gradually add more sets as you progress.
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@GeeksOnFeet
Ep 27: Masters Running
Marathon running is becoming more popular around the world as a way to stay fit. These numbers are growing y-on-y. Closer to home, this can be seen in Tata Mumbai Marathon’s recent edition. The maximum number of marathon participants is in the age group of 40 to 44 years, which is 24% of the total finishers. A whopping 64% of the total marathon finishers are masters’ runners (age 40 and above). Running is more popular than ever among masters.
In this episode focussed on master runners, host Aditi discusses with Coach Tarun Walecha on
How to maintain running fitness despite the effects of ageing
How to be injury free as masters runner
How to get better at recovery
How to training & race as a master’s runner
Listen to this episode on your favorite podcasting app.
Race Report: Tokyo Marathon 2023
After about 3 years, Tokyo Marathon finally opened to its full capacity. The 16th edition of the Tokyo Marathon had 38,000 runners participating in it. Sreeram Pammidighantam, now a six-start medal winner, and one of our regular readers shared this race report. Read the full report here.
#FromAroundTheWorldOfRunning
Japanese woman, 64, runs three sub 3:05 marathons in two weeks
Sixty-four-year-old marathoner Mariko Yugeta is already a huge celebrity in the Japanese running community, and she continues to prove that age is just a number. On Sunday at the Nagoya Women’s Marathon in Nagoya, Japan, Yugeta accomplished another memorable feat, running three sub-3:05 marathons at three different races in a span of 14 days. On Feb. 26, Yugeta kicked things off at the Himeji Castle Marathon, where she ran 3:04:57 (winning her 60-64 age category). The following week, Yugeta won her age category for the fourth consecutive year at the 2023 Tokyo Marathon, posting a time of 3:04:18. Seven days later in Nagoya on March 12, she posted another sub-3:05 time, in 3:04:30, winning her age category once again. Yugeta is the first 60+ woman to break three hours for a marathon, holding the women’s 60-64 world record of 2:52:13 from the 2021 Osaka Marathon. Since her world record run, she has dipped under the three-hour mark four times. Read more here
Ethiopian runner narrowly misses 10K world record
Ethiopia’s Berihu Aregawi ran an amazing 26:33 at the Laredo 10K in Spain on Saturday, missing Kenyan Rhonex Kipruto‘s world record by only nine seconds. Aregawi was already the 5K world record holder, and he is now the owner of the second-fastest 10K time in history. He won the race in Laredo by a massive margin of one minute and 44 seconds. Aregawi’s last 10K race (the only other road 10K of his career) was in 2019, and he entered Saturday’s run with a PB of 28:23. The lead-up to the race wasn’t ideal for Aregawi, as his pacer, a Ugandan athlete named Peter Maru, missed his flight to Spain and wouldn’t make it in time to run. Event organizers managed to get a replacement, enlisting the help of a local athlete, but after just one kilometre (which Aregawi covered in a speedy 2:36), Aregawi passed his pacer and charged along the course on his own for the remaining 9K. Read more here
#ROTW
“Runners Inspire Runners” Runners are one of the most welcoming groups of people we ever see. Whether you are a seasoned marathoner or just starting out on your running journey, you will find that runners are always eager to lend a helping hand, offer advice, and cheer you on every step of the way.
It is common in our peer groups to hear stories about training discipline, persistence through highs and lows, and how incredible results are achieved. These are truly inspiring.
By sharing these stories & learnings, we believe all of us can benefit. Every week, we want to feature a runner who is constantly striving to improve.
If your running story can benefit others, please share with us by clicking here.
@ShoeGeeks #ShoeOfTheWeek
Adizero Prime X
Adizero PrimeX is the top of the chain in the maximal category of shoes. With a stack of 50mm, it is the highest in this category. It of course is not race legal, as legal stack height is 40mm. With full length and three layers Lightstrike Pro foam (only two layers allowed for race legal shoes), with energy rods, it is the super hero version of Adizero Adios Pro 3. Available in India for a rupee less 25,000/-, it is the highest priced running shoe in India.
#RaceCalendar
In Next 1 months:
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:
Boston Marathon: Apr 17, 2023
London Marathon: Apr 23, 2023
Search and find more races on our Race Finder geeksonfeet.com/races
#TipOfTheWeek
When running in hot and humid Indian cities like Mumbai, Chennai, etc, it's important to adjust your pace and distance to prevent overexertion and reduce the risk of heat-related illnesses. Additionally, incorporating interval training into your running routine can help you build endurance and increase your overall fitness level while minimizing the time spent running in the heat. Running on shaded routes or near bodies of water can also help you stay cool and protected from the sun's harmful rays. Wearing lightweight, moisture-wicking clothing can help you stay dry and comfortable while running, and wearing a hat or visor can provide additional protection from the sun. It's important to stay hydrated by drinking plenty of water before, during, and after your run, and consider carrying a water bottle with you on your run. Finally, listening to your body and taking breaks or slowing down when necessary is key to staying healthy and safe while running in the Indian summer. With these tips, you can run smarter and safer while staying fit and healthy in hot and humid Indian cities.
If you like to share your running tips with fellow runners, please write to us on Twitter @GeeksonFeet.