🔖 Race Report of Tokyo Marathon, New National Record in 10000 m, Cossak Squats & more
#WhatsUpThisWeek?
Check out the race report of Vijayaraghavan Venugopal of his 5th World Marathon Major at Tokyo which he finishes with an impressive 2h:51m:46s
Cossak Squats for strong glutes and hip abductors, check out our new video #WoW
New national record by Gulveer Singh in 10000 m, but misses the olympic mark
Which protein is the best to take before the bed? Check out this week’s tip to find the answer.
Happy reading!
This newsletter edition is supported by Ruggd Indian. Please check out their ‘Active Mileage Running Shorts’. A big thank you to Ruggd Indian for their support.
#GeeksPoll
Runners can significantly benefit from additional protein for muscle repair and recovery. With Recommendations suggesting 1.2 to 2.0 grams of protein per kg of body weight daily for runners, what's your preferred supplementation method to meet these needs?
#WoW - Cossak Squat
Cossak Squat helps improve the range of motion, control, and strength of our adductor muscles, while working on the strength and ROM imbalances between left and right. Imbalances and range of motion between left and right adductors, can cause several issues in our running form including toe-out, toe-in, and knee-adduction to name a few. As with other squats, the Cossak squat also helps with glute strength.
Cossak Squat is a variation of the squat where you squat on one leg while keeping the other leg straight to the side. This is harder than the typical squat, as the squatting leg’s mobility and strength are highly challenged, while the straight leg’s adductors and hamstrings are stretched significantly.
How to do it?
Your stance should be more than hip-width
Brace your core, keep both your feet pointing forward, push your glutes, and don't round your back
Now squat on one side, and at no point should your heel of the load-bearing foot raise (foot on the side you are squatting).
The other leg will be straight with the foot pointing upwards and no bend at the knees
Repeat the same on the other side
Watch out
Keeping your core engaged
Not to raise the heel of your squatting leg
In case the side of the foot raises for the same side you are squatting on, you might have to work on your ankle/lower back/glute range of motion.
Not bending your back
When to do it?
As part of the strength training start with 2 sets of 8-10 repetitions on each side. You could take the support of a pole or pillar in the beginning as you build your strength. As you progress, you can add weight by holding a kettlebell of 4 to 8 kgs and then increase the weight gradually.
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@Geeksonfeet
Race Report: Tokyo Marathon 2024 by Vijay
On March 5, 2024, Vijay achieved a personal milestone at the Tokyo Marathon, marking his 5th World Major Marathon. Initially slated for 2023 but postponed due to injury, Vijay completed it in 2 hours, 51 minutes, and 46 seconds, beating his goal of 2:50-2:55, and setting his personal best in the process.
Vijay’s success was the culmination of gradual build-up after an injury and a marathon-specific build. In his race report, Vijay reflects on significant changes in training philosophy influenced by a visit to Kenya. For more detailed insights into his race, including pre-race preparations, training philosophies, and reflections on the race day experience, click here.
#RunSHORTS
Gulveer Singh shatters 10000 m national record but misses the Olympic Dream
Indian distance runner Gulveer Singh shattered the national record for the men's 10,000m in San Juan Capistrano, California, on Saturday night. Clocking an impressive time of 27:41.81 at The Ten event, Singh surpassed the previous record held by Surender Singh since 2008 by more than 20 seconds. Despite this incredible achievement and securing a silver medal, the 25-year-old fell short of the Paris Olympics qualification mark by a mere 41 seconds. This record-breaking performance comes after Singh's bronze medal victory at the 2023 Asian Games, marking a significant milestone in his career. However, the joy was somewhat tempered by his inability to clinch the Olympic quota place, adding a bittersweet edge. Read more here.
World Athletics to raise marathon standards for 2025 World Championships
On Tuesday, the marathon entry standards for the 2025 World Athletics Championships in Tokyo were leaked to social media, and the men’s and women’s marathon qualification marks seem to be getting a lot tougher. The women’s marathon entry standard is expected to be increased by three minutes and 20 seconds, to 2:23:30, from the previous 2:26:50 mark for the Paris Olympics. With the number of female athletes recording sub-2:20 times, most expected to see an increase in the women’s standard. The men’s marathon standard is expected to see an increase of one minute and 40 seconds, to 2:06:30, from its previous mark of 2:08:10. Read more here
Former world record holder, Brigid Kosgei, wins Lisbon Half Marathon
Kenyan athlete Brigid Kosgei, the former marathon world record holder, showcased her unparalleled prowess in the Lisbon Half Marathon, claiming a resounding victory on Sunday, 17 March. While she narrowly missed breaking the course record, her clocking of 1:05:51 secured her a significant lead, with over three minutes ahead of her nearest rival. It is believed that she was using the Lisbon Half Marathon in her training toward racing the London Marathon on April 21. In the men’s race, Ethiopian Dinkalem Ayele emerged victorious, narrowly edging out Kenya’s Dominic Chemut with a timing of 1:00:36, a mere four seconds ahead of Chemut’s 1:00:40. Read more here
TipOfTheWeek - Opt for Casein Protein at nighttime
Incorporating casein, a slow-digesting protein, into your nighttime routine can be super useful for runners on hard workout days. Consuming casein before bed can provide a sustained release of amino acids throughout the night, supporting muscle repair and growth during sleep when recovery processes peak. Mix casein powder with a small amount of water or milk to make a pudding-like snack before bed for a delicious, protein-rich treat that works while you sleep.
Casein protein is favored at night for several reasons, particularly due to its slow-digesting nature, which provides a sustained release of amino acids into the bloodstream.
#RaceCalendar
This Month:
OotyUltra: March 31, 2024
Next 6 Months:
Boston Marathon - April 15, 2024
TCS London Marathon - April 21, 2024
TCS World 10K: April 28, 2024
Rotary Rain Run: July 28, 2024
Ladakh Marathon: September 5th - 8th , 2024
Vedanta Delhi Half Marathon: October 20, 2024 (Yet to be published on the website)
TCS Amsterdam Marathon - October 20, 2024
TCS New York City Marathon - November 3, 2024
Search and find races using our Race Finder at geeksonfeet.com/races.
#TriviaOfTheWeek:
Did you know that the Barkley Marathon, an ultramarathon trail race held each year in Frozen Head State Park in Morgan County, Tennessee, United States, pushes runners to their absolute limits? It's a 5-loop monster, with each loop clocking in at over 20 brutal miles and thousands of meters of elevation gain. This ultra race limits registration to about 35-40 runners and the registration process involves the potential runners writing an essay on “Why I Should be Allowed to Run in the Barkley”. Out of the 5 loops, runners who complete three loops are said to have completed a ‘Fun Run’.
Contributors to this edition: Aditi Pandya, Karthik Nadar, and Aravind Yarra