Route preview for Jatre 10K, bent-over rows for efficiency, training plan for Bengaluru Marathon and more!
#WhatsUpThisWeek?
The Bengaluru Runners Jatre 10K is known for its elevation and turns; everything you need to know about the race route is in this week’s #GeeksOnFeet
Bent-over rows strengthen the upper back, core, and shoulder stabilizers, & improve arm drive efficiency, in this week’s #WoW
Planning to race the Bengaluru Marathon / Half Marathon, we have prepared a self-paced training plan for you at #Runstrong
Manoel Messias became the first man to break the 2:30 barrier for a marathon in a full-distance triathlon. This and more at #RunSHORTS
Happy Reading!
#GeeksPoll
Long run day: Run done, calories burned, endorphins kicked in; you’re feeling good, maybe even a little proud.
Now, after all those kilometers, what’s that one guilty pleasure you look forward to the most on a long run day? #geekspoll
The results of last week's poll on what runners are looking forward to when it comes to taking their performance to the next level are here.
#WoW - Bent Over Rows
Bent-over rows strengthen the upper back, core, and shoulder stabilizers, helping runners maintain good posture, reduce injury risk, and improve arm drive efficiency.
How to do it?
Stand with your feet hip-width apart, holding the barbell in front of you. Grip the bar just outside shoulder-width, palms facing you (overhand grip) & keep your core engaged throughout the movement.
Slightly bend your knees and hinge at the hips, keeping your back flat and chest up. The bar should hang just below your knees.
Pull the barbell toward your lower ribcage, squeezing your shoulder blades together.
Slowly lower the bar back to the starting position with control.
Aim for 2 sets of 8–10 reps
We have bundled beginner plyometric workouts for easy access for runners.
https://youtube.com/shorts/aDN62yVfv8g?si=HBVYqYGv0twR4VWa
@GeeksOnFeet: Bengaluru Runners Jatre 2025 – Route Preview
The Bengaluru Runners Jatre 10K in its fourth edition, is now an AIIMS-certified run. While it is a community-focused run with a neighbourhood route, it's anything but easy. The first half is packed with plenty of turns, while the second half throws in rolling terrain that tests your pacing and patience. Kartik breaks down the route kilometre by kilometre, with clear tips on when to push, when to hold, and how to tackle the final stretch. If you’re lining up on race day, this preview will help you run smarter. Read the full route preview
RUN STRONG - Training Plans
Prepares you for the course evaluations
Personalised for your goals
Customised to your fitness
Can be planned per your schedules
Access the plans now at https://runstrong.geeksonfeet.com/training-plans/races/bengaluru-marathon
https://runstrong.geeksonfeet.com/training-plans/races/bengaluru-marathon
Smart strength. Stronger running. Compliments to all RunStrong members.
#RunSHORTS
Manoel Messias Smashes Triathlon Marathon Record at IRONMAN Brazil
History was made at IRONMAN Brazil as Manoel Messias became the first man ever to break the 2:30 barrier for a marathon in a full-distance triathlon, clocking an astonishing 2:26:50 off the bike. That’s after a 3.8km swim and 180km ride, and it was his debut at the distance.
Running at an average pace of 3:29/km, Messias obliterated the previous best of 2:30:27 set by Patrick Lange. While his epic run wasn’t enough for the overall win, he placed second behind Argentina’s Luciano Taccone.
The 28-year-old Brazilian, better known for short-course racing (including a start at the Paris Olympics), proved he's got the legs for long-course too. His shoe of choice? Reportedly, the Puma Fast-R Nitro Elite 3. Read more here.
Carbon Monoxide for Endurance performance?!
In a controversial twist to endurance training, researchers are exploring carbon monoxide inhalation as a way to boost hemoglobin and athletic performance, mimicking the effects of altitude training. Studies show that small, controlled doses can trigger a rise in red blood cells and EPO levels, enhancing oxygen delivery to muscles. But the risks are enormous: carbon monoxide is a lethal gas. In February, cycling's governing body banned carbon monoxide use for performance, while still allowing it for medical diagnostics. Read the full article from Alex Hutchinson in Outside Magazine.
Race Calendar
Search and find races using our Race Finder at geeksonfeet.com/races.
#TipOfTheWeek - Struggling with setting up interval workouts on Garmin?!
Skip the manual entry! Use ImportMyWorkout.com to convert plain-text workouts (such as “6 x 800m @ 6:50/mi pace”) into Garmin-structured workouts. Perfect for runners using structured training plans or crafting custom sessions. Give it a try!
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Contributors to this edition: Aditi Pandya, Karthik Nadar, and Aravind Yarra