🎧 Runner's Guide to Weight Loss, Jatre Route Preview, Arch Domes, and more
#WhatsUpThisWeek?
This month’s podcast episode delves into the complex relationship between weight loss and running performance, listen to the complex relationship at #GeeksonFeet
The Bengaluru Runners Jatre 2024 (Jatre-24) is in its 3rd edition. The course features a unique combination of rolling hills and numerous turns, making it a truly testing experience. Read the route preview at #GeeksonFeet
Arch domes help to build a strong foot arch, know how to build it in this week’s #WoW
Gebrhiwet's Record-Breaking Performance Dominates Bislett Games, this and more at #RunSHORTS
Happy reading!
#GeeksPoll
Do you feel pressure from social media influencers or your running peers to look a certain way as a runner? #geekspoll
#WoW - Arch Domes
Foot stability is an important aspect of running and causes a variety of issues like pelvic drop, knee rotation, and excessive ground contact time. It is the common cause of instability is overpronation. Arch domes help to build a strong foot arch.
How to do it?
Start by standing on both feet in a neutral position
Keep the foot relaxed on the ground
Now try actively shortening the foot, by pulling the ball of the foot towards the heel to lift the arch like a dome, by using the muscles that control the arch.
Hold the arch for 2 to 3 seconds and relax the foot again
Repeat it for 2 sets of 20 repetitions
Ensure your toes continue to stay on the ground, while you lift the arch
@Geeksonfeet
Ep 41: Runner's Guide to Weight Loss
In this episode, we delve into the complex relationship between weight loss and running performance with Evan Lynch. We discuss the allure of the “ideal” racing weight and whether it’s truly necessary for recreational runners. We explore the potential benefits and drawbacks of weight loss for runners. This episode also discusses practical strategies for safe and effective weight loss, including tips on nutrition, managing cravings, and avoiding common mistakes. Additionally, the importance of mental well-being and balancing self-care with performance goals, with Evan.
Key Points Covered:
The myth of “ideal” racing weight and its relevance for recreational runners.
Is there any impact of weight loss on running performance, both positive and negative?
Common nutritional mistakes to avoid.
The importance of mental well-being for runners.
Balancing self-care with performance goals.
Listen to the full episode here
Youtube edition
Bengaluru Runners Jatre: Route Preview
The Bengaluru Runners Jatre 2024 (Jatre-24) in its 3rd edition offers a challenging 5K and 10K race through the HSR Layout in Bengaluru. The course is AIMS certified and features a unique combination of rolling hills and numerous turns, making it a truly testing experience.
The Jatre-24 route features several strategic downhill sections that allow runners to recover from uphill climbs. Our route preview provides detailed mile-by-mile insights into the course, including tips for pacing, navigating turns, and strategizing for the challenging inclines. Read more here
#RunSHORTS
Rhonex Kipruto: 10K World Record holder banned
World 10km road race record holder Rhonex Kipruto has been banned for six years by the Athletics Integrity Unit (AIU) due to irregularities in his Athlete Biological Passport (ABP). The ban, which takes effect until May 2029, will see Kipruto stripped of his world record set in Valencia in 2020, as well as the 10,000m bronze medal he won at the 2019 World Championships. The AIU concluded that the abnormalities in his ABP were "more likely to be due to blood manipulation" suggesting the use of performance-enhancing drugs. Kipruto can appeal the decision to the Court of Arbitration for Sport. Read more here.
Gebrhiwet's Record-Breaking Performance Dominates Bislett Games
Hagos Gebrhiwet produced a stunning performance at the Bislett Games in Oslo, winning the men's 5000m in a time of 12:36.73, just 1.37 seconds shy of the world record. This victory, marked by a thrilling finish, saw Gebrhiwet overtake Kenenisa Bekele in the world all-time rankings, moving him into second place. Gebrhiwet, now aiming to qualify for the Olympics in the 10,000m, is a favorite.
The race was so competitive that all top five finishers ran under 12:50, with the top two, Gebrhiwet and Kejelcha, breaking 12:40 for the first time in a race. Every single athlete in the top 9 has either run their best or a national record. Even the reigning Olympic champion and world record holder finishes 9th, despite running his season best. Read more here
Boston Marathon qualifying standards to remain the same for 2025, also launches new logo
On 4 June 2024, the Boston Athletic Association (B.A.A.) announced that it would not raise the entry standards for the 2025 Boston Marathon. This news will be a sigh of relief for many runners who have already achieved a Boston qualifying time for next year. According to the B.A.A., the qualifying standards across all age brackets will remain the same as they were for the 2024 Boston Marathon. However, achieving a qualifying standard does not guarantee entry into the marathon. If applications exceed capacity, those applicants who exceed their qualifying time standards by the smallest margins may not be accepted. Due to the large number of athletes being turned down in 2024, there was much speculation about whether the B.A.A. would raise the entry standards for 2025. The field size for the 129th Boston Marathon will remain at 30,000 participants and the race will take place on Monday, April 21, 2025. The organizers also announced a new logo on the occasion of Global Running Day. The iconic unicorn symbol has now evolved into a forward-facing, athletic unicorn. 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
Wipro Bengaluru Marathon: October 6, 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.
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Adidas Adizero Boston 12 - 40% off on Myntra - Our review
#TipOfTheWeek
The "Pre-Sleep Breathing Exercise" is a simple technique that uses controlled breathing to calm your mind and relax your body before bed, promoting deeper sleep. This breathing exercise is an easy yet effective way to improve your sleep quality.
How to Do It:
Lie in bed comfortably: Find a position that feels relaxed.
Inhale slowly through your nose: Count to 4 as you take a deep, slow breath.
Hold your breath: Count to 4 while holding your breath.
Exhale slowly through your mouth: Count to 4 as you release the breath.
Repeat: Continue this cycle for 5-10 minutes.
Why It Works: This technique is known as box breathing, and it helps to slow down your heart rate, reduce anxiety, and calm your nervous system, making it easier to fall asleep. It also improves oxygen circulation, which can help relax your muscles.
When to Use It:
Before Bed: Do this exercise for 5-10 minutes before you drift off to sleep. It helps create a calming transition into sleep mode.
When Feeling Anxious: Use this technique whenever you feel stressed or anxious before bed. It can help you clear your mind and get ready for sleep.
Extra Tip:
You can also incorporate this technique into your pre-race warm-up or post-run cool-down to improve focus and relaxation.
Contributors to this edition: Aditi Pandya, Karthik Nadar, and Aravind Yarra