Numbers from TCS World 10K, Box step-ups, clash of the Titans at Olympic Marathon, and much more
#WhatsUpThisWeek?
Over 13K+ runners hitting the new course & for the first time, female runners crossed the 3K mark, #GeeksonFeet brings you the numbers from TCS World 10K
Box Step-ups are unilateral exercises that improve balance and strength, know how to do it #WoW
Bekele and Kipchoge Set for Final Olympic Clash, this and more at #RunSHORTS
Happy reading!
This newsletter edition is supported by Ruggd Indian. Please check out their ultra-breathable ‘Active Mileage Tee’. A big thank you to Ruggd Indian for their support.
#GeeksPoll
What's the BIGGEST obstacle to hitting the streets for a run in India? #geekspoll
#WoW - Box Step-ups
Box Step-ups are unilateral exercises that improve balance and strengthen the quadriceps, glutes, and adductors.
How to do it?
Use a plyometric box with minimum height to your knees. Stand close to the box with a hip-width stance.
Before you step on the box engage your core and glute muscles, which will help to keep your balance.
Now step up on the box with one leg and place the foot fully on the box. Now use the same leg to raise yourself onto the box
Complete standing on the box with a fully extended knee, hip, and ankle. Hold on for a few seconds
Use your other leg to step down. Repeat the same with your other leg
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@Geeksonfeet - TCS World 10K 2024 In Numbers
The 2024 TCS World 10K in Bengaluru saw record participation, with over 13,700 runners hitting the new course. For the first time, female runners crossed the 3,000 mark, reflecting the growing popularity of running among women. While winning times were slightly slower than in 2023, likely due to the course and weather, the event highlighted some very interesting trends. Read all the insights that we gathered from the finisher’s data here.
P.S. GeeksonFeet, conducted a “Mile Challenge” on the course and the participation was heartening. You can head over to Strava to check the results
#RunSHORTS
New National Record, But No Paris: India's Mixed Relay Team Wins Gold at Asian Championships
India's mixed 4x400m relay team clinched gold and set a new national record at the Asian Relay Championships 2024. The team, consisting of Muhammad Ajmal, Jyothika Sri, Amoj Jacob, and Subha Venkatesan, finished with a time of 3:14.12, beating their previous record set at the 2023 Asian Games by 0.22 seconds. Unfortunately despite the win, the team narrowly missed qualifying for the Paris Olympics. They needed to beat a time of 3:13.56 to secure a spot but fell short. India still has a chance to qualify through upcoming races before the June 30th deadline. Read more here
Paris Showdown: Bekele and Kipchoge Set for Final Olympic Clash
Kenenisa Bekele, one of the greatest distance runners in history, at 41, has earned a spot on the Ethiopian Olympic marathon team after a 12-year hiatus, setting the stage for an epic showdown with his longtime rival, Eliud Kipchoge, in Paris.
Bekele's journey back to the Olympics is remarkable. After transitioning to the marathon, he battled inconsistency and injuries and was written off by many. However, he persevered, securing his spot with impressive performances, including a second-place finish in the London Marathon (2:04:15).
Bekele-Kipchoge rivalry, a duel that has defined distance running for two decades. They last met at the 2018 London Marathon, with Kipchoge emerging victorious. Now, Paris will host their 25th encounter, with Kipchoge aiming for an unprecedented third consecutive Olympic marathon gold. While Kipchoge holds the edge in recent marathon matchups, Bekele, a three-time Olympic gold medalist on the track, is no stranger to the grand stage. Read more here
#RaceCalendar
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 runners.
Next 6 Months:
Bengaluru 10K Challenge - July 7, 2024
Rotary Rain Run: July 28, 2024
Satara Hill Half Marathon - September 1, 2024
BMW Berlin Marathon: September 29, 2024
Vedanta Delhi Half Marathon: October 20, 2024 (Yet to be published on the website)
TCS Amsterdam Marathon - October 20, 2024
Search and find races using our Race Finder at geeksonfeet.com/races.
#TipOfTheWeek - An often overlooked nutrition aspect by runners is iron intake. Iron is crucial for oxygen transport in the blood, and even mild deficiencies can impair performance. Runners, especially females, are at higher risk for iron deficiency due to hemolysis (breakdown of red blood cells), sweat loss, and dietary inadequacies. Incorporate iron-rich foods like lentils (dal), spinach (palak), chickpeas (chana), jaggery (gur), and fortified cereals into your diet. Pair these with vitamin C-rich foods like oranges, guava, amla (Indian gooseberry), and tomatoes to enhance absorption. Monitoring iron levels through regular blood tests and consulting a nutritionist can help maintain optimal performance and prevent fatigue.
#TriviaOfTheWeek
In India and around the world, the temperatures are skyrocketing, making running somewhat difficult. Put your trust in the event planners to come up with a novel solution to this problem. The Beer Lovers Marathon is the solution! You did indeed read it correctly.
On May 12, 2024, the Beers Lovers Marathon was held in Liège, Belgium. The highlights of this run are the beauty of location Leuven as well as the opportunity for runners to experience regional Belgian beer. This year's run had "Prohibition" as the theme. It is promoted as an enjoyable event for runners who can complete a marathon. In addition to the usual Water and energy supplies at the hydration points, the runners will get to sample sixteen distinct Belgian beers throughout the course. Please find the video of the 2023 edition.
Every stop also features a tonne of entertaining aspects, such as drummers, DJs, and other fanfares. The organizers guarantee the racer a fun-filled marathon experience. Next summer we have the opportunity to escape the heat by taking part in this exciting Beers Lovers marathon.
Contributors to this edition: Aditi Pandya, Karthik Nadar, Rameshbabu PV and Aravind Yarra
One point to add regarding iron in ladies. Ladies should not drink tea after food, as that reduces absorption of iron from the food just consumed.
On a lighter note, I hope the runners in Beer Lovers Marathon don't start running in the wrong direction after spending time at hydration points and tasting the nice Belgian Beers! :-)