Bengaluru 10K challenge route preview, New edition of Advanced Marathoning and more...
#WhatsUpThisWeek?
“The Tougher 10K” is celebrating its 11th year. Here is everything you need to know from elevations to pacing at #GeeksonFeet
Swiss Ball Knee Tucks are a dynamic core exercise that improves stability, strength, and control. Check how to do it at #WoW
Planning to self-train for the upcoming season, we have prepared a self-paced training plan for you at #Runstrong. Whether a beginner or seasoned runner, this plan has something for everyone.
Pfitzinger’s Advanced Marathoning 4th Edition is releasing later this year, this and more at #RunSHORTS
Happy Reading!
#GeeksPoll
Hey runners, what’s your go-to cross-training activity on non-run days?
Answer Live Poll Here.
The results of last week's poll on their experience with barefoot running are here.
#WoW - Swiss Ball Knee Tucks
Swiss Ball Knee Tucks are a dynamic core exercise that improves stability, strength, and control
How to do it?
Get into a high plank position with your hands on the floor and shins resting on top of a Swiss ball.
Your body should form a straight line from head to heels.
Keep your core engaged, shoulders stacked above your wrist, and back neutral.
Slowly draw your knees toward your chest, rolling the Swiss ball forward with your feet.
As your knees tuck in, engage your abs to control the motion.
Pause for a second at the top of the movement.
Extend your legs back to return to the starting plank position.
Move in a slow, controlled manner.
Perform 2–3 sets of 8–12 reps, depending on your fitness level.
@GeeksOnFeet: Bengaluru 10K Challenge 2025 – Route Preview
The Bengaluru 10K Challenge, “The Tougher 10K”, celebrating its 11th year, returns on NICE Road with a 6:15 AM start on July 6. Known for its rolling elevations, the out-and-back route will test runners. Here is our 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
Access the plans now at https://runstrong.geeksonfeet.com/training-plans/home
Smart strength. Stronger running. Compliments to all RunStrong members.
#RunSHORTS
Faith Kipyegon Clocks 4:06:42 in Breaking4 Attempt
Faith Kipyegon ran a 4:06.42 mile at a Nike-hosted Breaking-4 event in Paris. While she surpassed her world record of 4:07.64, it is not recognized as a legitimate record due to the use of male pacers and non-compliant racing gear. The setup featured an aerodynamic formation of 11 male pacers, aiming to minimize drag and support Kipyegon’s historic sub-4-minute goal. She, however, fell short of the 4 minutes by a significant margin. Read more here.
Pfitzinger’s Advanced Marathoning 4th Edition
Pete Pfitzinger, celebrated Olympian and coach, is releasing the 4th edition of his classic book Advanced Marathoning, which is expected in August. This updated version builds on the training philosophies that have guided countless runners to marathon success.
Pfitzinger appeared on the latest episode of the Strength Running Podcast, where he delves into what's new in the book, including fresh insights on managing intense workouts, pacing, and identifying training red flags. Whether you're a longtime fan of his book, like us or planning your next marathon block, this new edition is worth checking out. Listen to the episode here and consider grabbing your copy soon.
COROS Watch has Major Security Issues, Promises Fixes by August
COROS has confirmed a major security vulnerability affecting all its watch models. Eight issues, including unauthorized data access, device hijacking, and remote resets, were discovered by German security firm SySS. Though COROS was alerted in March 2025, initial fixes were only promised “by year-end.” After public disclosure on June 17, COROS now says half the fixes will roll out by July and the rest by August. The flaws stem from shared Bluetooth code across devices. COROS’s CEO acknowledged the slow response and pledged to prioritize security moving forward. COROS users should be aware and should install the upcoming firmware updates promptly. Read more here.
Sports Bra Tightness Impacts Breathing and Performance in Female Runners
A recent study found that tighter sports bras underbands significantly increase respiratory muscle fatigue, alter breathing patterns, and raise perceived breathing effort during high-intensity running. Seventeen trained junior female runners ran at race pace under three tightness conditions. The tightest bras led to higher ventilation demands, reduced inspiratory capacity, and earlier abdominal breathing activation, which are signs of compromised respiratory efficiency. The study suggests that looser underbands (by ~15%) can reduce fatigue and discomfort, but may require innovative design to maintain adequate support. These findings underline the need for personalized bra fitting that balances support and breathing ease. Read more here.
Race Calendar
Search and find races using our Race Finder at geeksonfeet.com/races.
#TipOfTheWeek: Train Your Big Toe for a Smoother Stride
Your big toe powers nearly half your push-off, yet it’s often neglected. A weak flexor hallucis can sap efficiency and strain your Achilles and plantar fascia.
Try this 5-minute routine once or twice a week:
Short-Foot Holds: Pull ball of foot toward heel without toe curl – hold 6s × 8
Big-Toe Raises: Lift only the big toe, 12–15 reps × 3
Band Press-downs: Press toes against mini-band, 10 reps × 3 each side
Toe-Off Isometrics: Push big toe down on stair edge for 15s × 3
Stronger toes = snappier toe-off + better running economy.
#TriviaOfTheWeek: Mile Record
While Faith Kipyegon might have missed the elusive 4-minute mile in her Breaking 4 attempt, it was Roger Bannister who first achieved the feat on May 6, 1954, running 3:59.4 and breaking what was once thought to be an unbreakable barrier. But his glory was short-lived, with John Landy, 46 days later, bettering it with 3:57.9. The current mile world record holders are Hicham El Guerrouj of Morocco with a time of 3:43.13 set in 1999 and Faith Kipyegon of Kenya with the women's record of 4:07.64 set in 2023.
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Contributors to this edition: Aditi Pandya, Karthik Nadar, and Aravind Yarra