Race Report from India Backyard Ultra, A-Skips for Better Cadence, Records at Seville Marathon and more...
#WhatsUpThisWeek?
Pramod Venkatesh shares his first encounter with the India Backyard Ultra 2024 and his newfound appreciation for ultra marathons, more on this @GeeksOnFeet
A-Skips help reinforce the coordination and rhythm of running. This drill develops speed & also improves footwork and agility, more on this at #WoW
At the Zurich Maraton de Sevilla, Ethiopia's Deresa Geleta set a new course record of 2:03:27, while Azmera Gebru led the women's race with a finish time of 2:22:13. This and more at #RunSHORTS
Neuromuscular training sessions focus on improving the communication between your brain and muscles. Learn how at #TipOfTheWeek
Happy reading!
#GeeksPoll
Have Garmin race predictions been accurate for you? Reply to share your experiences!
#WoW - A-Skips
A-Skips are a dynamic running drill to enhance running cadence, improve leg turnover, and promote proper form. By mimicking the motion of running with an exaggerated knee lift, A-Skips help reinforce the coordination and rhythm essential for efficient running. This drill not only aids in developing speed but also improves footwork and agility, making it a must to improve their cadence, thereby performance.
How to do it?
Stand tall with feet hip-width apart and arms bent at a 90-degree angle.
Lift one knee high with a light skip, alternating legs with each skip.
Coordinate arm swings opposite to leg lifts.
Emphasise quick, high knee lifts to improve cadence.
Perform the drill over 20 meters, repeat 3-5 times
When to do it?
Include it in your running drills as part of a dynamic warm-up.
@GeeksonFeet
Race Report: India Backyard Ultra 2024
Pramod Venkatesh shares his first encounter with the India Backyard Ultra 2024, aiming for 10 loops and achieving his goal of running for 10 hours. Amidst the Aravali Hills' challenging terrain, he navigates this unique self-supported race format, learning valuable lessons on endurance and pace. Despite the hurdles and an expected DNF, this experience brings him a newfound appreciation for ultra marathons. Read his full race report here.
#RunSHORTS
Henry Rono, a Legendary Athlete Dies at 72
(pc: wsucougars.com)
The athletics world bid farewell to a legendary figure, Henry Rono, who passed away last week. Rono, a Kenyan distance runner, left an indelible mark on the world of track and field with his astonishing achievements in 1978, a year that remains unparalleled in the annals of athletics history. Within a mere 81 days, he shattered world records in four demanding events: the 3000 meters, 5000 meters, 10,000 meters, and the 3000 meters steeplechase. After his running career, Henry Rono transitioned to a life dedicated to education, battling the personal challenges of alcohol addiction along the way.
Seville Marathon Shatters Records
At the Zurich Maraton de Sevilla, Ethiopia's Deresa Geleta set a new course record with a world-leading time of 2:03:27, placing him among the top 20 marathon runners of all time, while Azmera Gebru led the women's race with a finish time of 2:22:13. This is probably the second fastest marathon after Valencia with eight national records broken. The men's race had 12 runners finishing under 2:08. The women's race also saw 14 runners going under 2:25. The event was marked by a moment of silence for marathon world record-holder Kelvin Kiptum, paying tribute to his memory following a tragic accident. Read more here.
Over 4400 participated in the first edition of the L&T Sea Bridge Marathon
The first edition of L&T Sea Bridge in Mumbai Marathon saw over 4400 participants, held on the newly inaugurated Atal Setu or Mumbai Trans Harbour Link (MTHL), India's longest sea bridge. The race is the first of its kind in India, where the entire race is held on a sea bridge. The bridge with a length of little over half a marathon connects Mumbai with its satellite city, Navi Mumbai, and was inaugurated a month ago. The full 42.2k marathon that started at 5 am had 131 runners, including 10 women. The maximum number of runners was in the 10k category with 1,109 men and 493 women, while the half marathon saw 1,029 participants, including 167 women. Read more here
TipOfTheWeek - Neuromuscular Training
Neuromuscular training sessions focus on improving the communication between your brain and muscles. These sessions enhance muscle recruitment and efficiency, which leads to better performance and reduced injury risk. Here are a few tips on how to ensure these sessions are effective and safe.
To efficiently engage in neuromuscular training, focus on short, high-quality sessions that include exercises like explosive hill sprints, plyometrics, and fast-paced strides.
These activities should be performed at maximum effort with full recovery between sets to ensure each repetition is done with optimal form and intensity.
Too many sessions can be counterproductive and keep one session at the most for a week. It is not about volume and quantity, but about quality.
To safely engage in neuromuscular training, start with a proper warm-up focusing on dynamic stretches and light aerobic activity to prepare your muscles.
Gradually progress into your high-intensity neuromuscular exercises to prevent injury.
Ensure you're performing each exercise with the correct form, emphasizing controlled movements.
#RaceCalendar
This week
Apollo Tyres New Delhi Marathon: February 25, 2024
Tata Ultra Marathon: February 25, 2024
Next Month
OotyUltra: March 31, 2024
Next 6 Months:
TCS World 10K: April 28, 2024
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
#TriviaOfTheWeek: NDM
The 2024 edition of the Apollo Tyres New Delhi Marathon would be the ninth edition of the race. The first edition of the race was held in 2016 and has not missed out even during the pandemic. This year's edition would also act as a qualifying event for the Paris Olympics, which has a qualifying time of 2 hours, 8 minutes and 10 seconds and 2 hours, 26 minutes and 50 seconds, respectively for Men and Women.
Contributors to this edition: Aditi Pandya, Karthik Nadar & Aravind Yarra