Multiple route previews - Hyderbad marathon & Nandi Hills Monsoon run, mobility for hamstrings, self-training plans for the upcoming season & much more!
#WhatsUpThisWeek?
Are you training for the Hyderabad Marathon? Tune in on Saturday, 9th Aug, for a data-driven route preview and an actionable pacing playbook—more at #GeeksOnFeet.
Route preview of the inaugural edition of the Nandi Hills Monsoon run at #GeeksOnFeet.
Parsva Upavista Konasana helps runners by stretching tight hamstrings, inner thighs, and hips, thereby improving flexibility and mobility at #WoW
Cooper Lutkenhaus, just 16, stunned the track world by clocking 1:42. in the 800m at the 2025 USATF Championship, at #RunSHORTS
Planning to self-train for the upcoming season, we have prepared a self-paced training plan for you at #Runstrong. Whether a beginner or seasoned runner, this plan has something for everyone.
Happy Reading!
#GeeksPoll
GenZ runners, what’s your biggest flex while running?(serious or unserious, we love it all) #geekspoll
Answer Live Poll Here.
The results of last week's poll on shoe rotation setup are here.
#WoW - Parsva Upavistha Konasana
Parsva Upavista Konasana helps runners by stretching tight hamstrings, inner thighs, and hips, thereby improving flexibility and mobility that are essential for an efficient stride and injury prevention. The side bend also opens up the torso and spine, supporting better breathing and posture.
How to do it?
Sit on the floor with legs extended wide apart (Upavista Konasana). Keep your spine tall and toes pointed upward.
Lean to one side, bringing your hand or elbow to your shin, ankle, or foot (wherever it comfortably reaches). Extend your other arm over your head, reaching toward your foot.
Ensure your chest stays open, you're aiming for a lateral stretch, & not a forward fold.
Stay in the pose for 5–10 deep breaths, feeling the stretch in your side, hamstrings, and inner thighs.
Come back to center with an inhale, and exhale as you bend to the other side.
@GeeksOnFeet: Nandi Hills Monsoon Run 2025 Route Preview
The inaugural edition of the Nandi Hills Monsoon run is happening this Sunday. Nandi Hills, a popular weekend getaway near Bangalore, is known for its serene beauty. Runners can expect to run through mist and rain. It’s an elevation challenge with nearly 465m of climbing, breathtaking views, and wild descents.
Our route preview covers:
+ Where to push, where to conserve
+ How to tackle the climbs and recover on lightning-fast downhills
+ Weather, and essential tactics to help you own the course
Read our full route preview here.
Hyderabad Marathon Route Preview Live
Are you training for the Hyderabad Marathon? Get the best out of training on the race day with route visualization. Elite runners use visualization as a technique to get themselves prepared for the race.
We are putting together a live discussion with a panel of experts about the Hyderabad marathon, who will share essential insights on the race route, gear checklist, pacing tips, and medical support.
Tune in on Sat, 9 Aug at 6:00 PM IST for a data-driven route preview and an actionable pacing playbook. Subscribe to @HyderabadMarathon on YouTube and set a reminder. The recording will be available on the @geeksonfeet YouTube channel.
RUN STRONG - Training Plans
Prepares you for the course evaluations
Personalised for your goals
Customised to your fitness
Can be planned per your schedules
Access the plans now at https://runstrong.geeksonfeet.com/training-plans/
#RunSHORTS:
Cooper Lutkenhaus, 16, runs 800m in 1:42
Cooper Lutkenhaus, just 16, stunned the track world by clocking 1:42.27 in the 800m at the 2025 USATF Championship. He finished second to Donavan Brazier and set a new U18 world best. His time ranks among the top 20 globally. Interestingly, it is over 2.5 seconds faster than the current Indian national record of 1:44.93, set by Mohammed Afsal Pulikkalakath in July 2025. Can he one day break David Rudisha’s 1:40.91 world record? It’s too early, but the signs are there. Read more here.
At RunMechanics, we have assessed 400+ runners. Click here to book your appointment
Race Calendar
Search and find races using our Race Finder at geeksonfeet.com/races.
#TipOfTheWeek: Heart Rate Recovery (HRR)
One of the most underrated ways to assess your fitness and recovery status is by tracking how quickly your heart rate drops after a hard or long run.
Here’s how to do it:
After finishing your hard run interval, stop completely and check your heart rate.
Wait exactly 1 minute.
Subtract your 1-minute post-run HR from your peak HR at finish.
For example: If your heart rate at the end of the run was 175 bpm, and after 1 minute of rest it drops to 130 bpm, your HRR is 45 bpm.
Why it matters:
A drop of ≥30 bpm in 1 minute is a marker of strong cardiovascular health and parasympathetic (recovery) capacity.
A drop of ≤12 bpm is considered abnormally low, and may indicate overtraining, poor recovery, or even cardiovascular risk.
This isn’t just theory; a landmark study by Cole et al., NEJM 1999 showed that a 1-minute HRR of ≤12 bpm was a powerful predictor of all-cause mortality.
Track your HRR weekly after key runs. If you notice it trending downward despite consistent training, it could be an early sign of accumulated fatigue.
Important: Use a chest strap for better accuracy. Wrist based HR monitors often have a lag which can affect the HRR number.
Support Us
Our mission is to empower the running community by providing valuable insights into all aspects of running. Through our weekly updates, we’ve been able to make a significant impact, reaching runners across India and beyond.
This wouldn’t be possible without the incredible support and feedback from our community. If you’ve found value in our work and appreciate our efforts, we kindly ask for your support through a donation. Your contribution will enable us to continue delivering high-quality content and help us make an even greater impact.
Thank you for being an integral part of our journey!
Contributors to this edition: Aditi Pandya, Karthik Nadar, and Aravind Yarra