Results of foot mechanics survey, Barkley Marathon & its mystery, know all about ball girth and instep and much more!
#WhatsUpThisWeek?
We’ve recently concluded an online survey to explore the running community's approach to selecting running shoes and foot mechanics, know the results at #GeeksOnFeet
The "I's, Y's, and T's" workout helps strengthen the upper back muscles, specifically targeting the rotator cuff and scapular stabilizers. Know how to do it at #WoW
Barkley Marathons 2024, creates a historic finish and new records, read more about it at #RunSHORTS
When finding the right shoe, one overlooked aspect is “ball girth” and “instep girth”. Read about it in #TipOfTheWeek
Happy reading!
This newsletter edition is supported by Ruggd Indian. Please check out their ‘Active Speed Running Shorts’. A big thank you to Ruggd Indian for their support.
#GeeksPoll
Doubles - Running twice a day, like the Norwegian double threshold sessions or Pfitzinger's doubles, is a technique used to hit higher weekly mileage and yet balance recovery.
Have you ever tried incorporating doubles in your training? What's your take?
#WoW - Is, Ys and Ts
The "I's, Y's, and T's" workout helps strengthen the upper back muscles, specifically targeting the rotator cuff and scapular stabilizers. These exercises are beneficial for improving upper body posture, shoulder stability, and overall upper body strength.
How to do it?
Here’s how to perform the I's, Y's, and T's workout:
Lie face down on a mat or floor. Your neck should be in a neutral position
I's Exercise:
Extend your arms straight down with thumbs pointing up towards the ceiling. Your body should form a straight line from your hands to your hips, resembling the letter "I".
Y's Exercise:
Adjust the position used in I’s to a slightly wider ‘Y’ shape (about 30 degrees out).
T's Exercise:
Start as with the I’s and Y’s, but position your arms wider out (about 90 degrees), forming the shape of a "T" with your body.
Elevate until your arms are in line with your body, maintaining straight elbows.
Pause at the top for a moment, then slowly lower back to the starting position.
Tips:
Keep the movements controlled, focusing on the muscles of the upper back and avoiding momentum.
When to do it?
Do it either as part of your mobility routine or strength training. Perform 8-12 repetitions of each exercise, moving to the next without resting in between. Complete 2-3 sets of the circuit, resting 1-2 minutes between sets.
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@Geeksonfeet
Foot Mechanics & Running Shoes
We’ve recently conducted an online survey to explore the running community's knowledge of foot mechanics and their approach to selecting running shoes. Key findings include 75% of participants are aware of their foot pronation type, mainly neutral pronation. In terms of shoe preferences, 72% of runners favor neutral shoes regardless of pronation type. Interestingly, running mileage impacts shoe choice more than the years of running experience, with high-mileage runners preferring neutral shoes, hinting at optimized running forms over time.
Please check out the detailed article here for more interesting findings including shoe purchasing behaviors and race day shoes.
#RunSHORTS
The 2024 Barkley Marathons, known for its grueling challenge, concluded with historic achievements, including a finish by the first woman and a record number of completions. Held in Wartburg, Tennessee, this year's race saw five runners cross the finish line, marking a significant moment in the event's history.
Ukrainian-Canadian runner Ihor Verys was the first to reach the finish in 58:44:59. Next across the line was John Kelly in 59:15:38 — his third finish in seven attempts — followed by Jared Campbell of Utah in 59:30:32. This was Campbell's fourth Barkley finish, the most of any competitor ever. Greig Hamilton of New Zealand was the fourth to finish, coming in at 59:38:42.
Historic Women’s Finish
(pc: irunfar.com)
But all eyes were on British runner Jasmin Paris who made Barkley history, becoming the first woman to finish all five loops. The 40-year-old finished in 59:58:21, making the 60-hour cut-off by just under two minutes. Paris attempted the race in 2022 and 2023 and became the first woman to reach the fourth lap since 2001.
TipOfTheWeek - Ball & Instep Girth and Shoe Selection
Things runners often look at while selecting their running shoes are the length and toe box width. When finding the right shoe, one overlooked aspect is “ball girth” and “instep girth”. Shoes that have smaller ball girth or lower toe-box can have significant issues including black toes and blisters.
Runners with higher ball girth need to check the shape and depth of the shoe’s toe box.
Some running shoes are designed with a higher toe box, providing more vertical space to accommodate toes with greater volume and higher ball girth. This can help in reducing the top-down pressure felt on the toes and ball of the foot during runs.
Wide or Square Toe Boxes can offer more room laterally and vertically for your toes, reducing compression and allowing for natural toe splay.
Soft, Flexible Uppers: Shoes designed with soft, stretchable upper materials, like mesh or certain knits, can better adapt to the unique shape and volume of your foot, offering a more customized fit without excessive pressure.
For runners with higher Instep Girth, experiment with different lacing techniques to better accommodate the unique volume and contours of your feet. Traditional lacing might not serve every runner's needs, especially if you have a high instep, high arches, or simply a fuller foot. Here are specific adjustments you can try Lydiard Lacing and Window Lacing (more on these techniques in next edition.)
#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:
Barkley Marathon, a secret race!
Did you know that the Barkley Marathon, renowned as one of the world's toughest ultramarathon races, operates under a veil of secrecy? Unlike conventional races, it lacks a straightforward registration process. Each year, it receives over 1000 applications for just 40 coveted spots, with an additional 10 held on a weighted waitlist. While the criteria for acceptance remain undisclosed, preference is given to applicants with a high likelihood of completing the grueling race. Prospective participants are required to submit a postal application and, if selected, must pay a non-refundable registration fee of $1.60 and provide a license plate from their home state or country. Furthermore, participants are typically requested to keep their confirmation of the race confidential, and the organizers usually do not share the list of confirmed participants, until hours before the race.
Contributors to this edition: Aditi Pandya, Karthik Nadar, and Aravind Yarra