Running Reflections 2023,🦶Barefoot Running 🎧, Geeks Roundtable 2023, 5K Women's world record and more!
#WhatsUpThisWeek?
In our latest podcast, we explore the benefits of barefoot running with Thomas Bobby Philip. This episode also has information on how to transition to barefoot running, and specific strength & training needs of barefoot running. More on this @GeeksonFeet
'Running Reflections 2023' is a mosaic of stories from the running community. You can read them @GeeksonFeet
In our latest video of Let’s Talk Running on YouTube, team Geeksonfeet dives into a range of topics - from the Indian running scene to international highlights, shoes of the year, & more. You can listen to the complete episode @GeeksonFeet
The Banded Psoas March, when performed in the supine position is an excellent workout for strengthening hip flexors and also improving the functional mobility of hips. Know how to do it #WoW
We have a new 5K world record by Beatrice Chebet in Barcelona, read this #RunSHORTS
Velocity Nitro 3 launch is just launched in India. See the details on @shoegeeks
We wish a happy new year to all our readers and happy reading!
#GeeksPoll
What's your annual budget for all things running? - race entries, travel, coaching, gym, shoes, apparel & etc.,
We do know every rupee spent on running is a good investment into our future after all. But good to plan given we just entered the new year.
#WoW - Supine Banded Psoas March
The Banded Psoas March, when performed in the supine position(lying down on the back) is an excellent workout for strengthening hip flexors and also improving the functional mobility of hips.
The psoas major is a hip flexor muscle that plays an important role in hip flexion and knee lift during the swing phase. The Psoas march helps strengthen the Psoas muscles and improves hip flexion during running. This exercise also strengthens the core muscles.
How to do it?
This exercise requires a mat and a loop resistance band of appropriate strength as per your fitness
Lie flat on your back on a mat
Loop the resistance band around your feet.
Bend your knees and bring them up so your thighs are vertical, and your hips are at a 90-degree angle. Your shins should be parallel to the floor as shown in figure A
Keep your core engaged, neck neutral, and hands on the side. Ensure you pull your core to press down the lower back so that there is no arch and the back is fully in contact with the floor.
Now extend one of the legs straight out slowly as you stretch the band as shown in figure B
Once the band is fully stretched bring the leg back to the original position
Repeat it on the other leg
When to do it?
Do 2 sets of 10 to 12 repeats as part of your mobility training or strength training.
Hey Runners! Are You Running at Your Best?
It's a question many runners don't think to ask. But small, unnoticed inefficiencies in your running mechanics could be limiting your performance or even causing injuries. At RunMechanics we find the answers for you. We use the best of the tech, and our years of experience to reveal hidden aspects of your stride, offering insights you never knew.
Uncover the full potential of your running with our detailed analysis and recommendations.
Visit our studios in Bengaluru
@GeeksonFeet - Ep 36: Barefoot Running
In our new episode of "World of Running," host Aditi Pandya talks with Thomas Bobby Philip (Barefoot Bobby) on various facets of Barefoot running. In this episode, Bobby explains reasons to explore barefoot running. The benefits he sees of barefoot running. The episode also has information on how to transition to barefoot running, and specific strength & training needs of barefoot running. Listen here.
Running Reflections 2023
We’ve asked Geeksonfeet readers to send their stories on their year of running through 2023. 'Running Reflections 2023' is a mosaic of stories from the running community! From first-time runners to ultra-marathoners, the community has shared their 2023 journeys. Here is the link to read the reflections.
Geeks Roundtable 2023
In our latest YouTube video of Let’s Talk Running, the Geeksonfeet team gathers around for a casual yet interesting roundtable discussion. It's all about running. We dive into a range of topics - from the Indian running scene to international highlights, shoes of the year. In a way, this puts out our love for the sport in a free-flowing conversation. Watch it here:
#RunSHORTS
Beatrice Chebet Shatters 5km World Record in Barcelona
Beatrice Chebet from Kenya ended the year on high by setting a new women's world record in the 5km road race, with 14:13 at Cursa dels Nassos in Barcelona. This performance surpassed the previous women-only world record of 14:29, set by Ethiopia's Senbere Teferi in 2021. Chebet's timing is even better than the women's world record for a mixed race, which was 14:19, achieved by Ethiopian Ejegayehu Taye, also at the 2021 Cursa dels Nassos. Ejegayehu Taye, the previous world record holder finished second with a time of 14:21, and the Kenyan Lilian Kasait Rengeruk came third in 14:26.
In the men's category, the race was won by Dominic Lobalu from Switzerland, who completed the race in 13:12, setting a European record that matched the one held by France's Jimmy Gressier. Read more here.
@ShoeGeeks - New Release - Puma Velocity Nitro 3
Puma India listed Velocity Nitro 3 a few weeks ago in the Indian market. India is one of the first countries where Velocity Nitro 3 is launched. The much awaited update brings a much lighter and breathable upper. The stack height has been increased to 38mm. Beyond that not much detail is available. As of today, all the e-commerce sites show stock status as unavailable. Look forward to our review, once it is available.
Check our review of the previous edition here.
#RaceCalendar
Next Week:
Vagamon Ultrail: January 6, 2023
Freshworks Chennai Marathon: January 6, 2024
MG Vadodara Marathon: January 7, 2024
Next 6 Months:
Tata Mumbai Marathon: January 21, 2024
Chennai Half Marathon: January 21, 2024
Apollo Tyres New Delhi Marathon: February 25, 2024
OotyUltra: March 31, 2024
Search and find races using our Race Finder at geeksonfeet.com/races
#TipOfTheWeek: Garmin Connect to set your yearly goals
Is there a smart way to implement your annual running/fitness resolutions? The best way is to make the resolutions quantifiable.
Here's a quick tip on using Garmin Connect’s hidden “goals” feature to quantify goals. The goals feature is only available on the web version of Connect (and not on the app). You will have to select the Goals button from the left-hand navigation menu on Garmin Connect.
You can set weekly, monthly, and annual goals. Detailed instructions are here.
#TriviaOfTheWeek: Pre-Hydration
One strategy practiced by elite runners is the concept of "pre-hydration". Pre-hydration involves gradual hydration before the race. Elite runners often start focusing on their hydration a few days before the race, not just on the race day. This helps ensure they're starting the race in a state of optimal hydration.
Instead of just drinking water, elite runners often consume electrolyte-enhanced drinks in the days leading up to the race. This helps maintain electrolyte balance, which is crucial for muscle function and overall body performance. Based on the sweat profiles, elite runners increase their sodium, potassium or magnesium intake slightly in the days leading up to the race. For example, sodium helps with fluid retention and can prevent cramping. However, this needs to be done carefully and is either guided by a nutritionist or trial and error.
Surprisingly, some elite runners reduce their water intake slightly on the morning of the race. This is done to avoid hyponatremia (overhydration), which can be as detrimental as dehydration. This is also done to prevent a sloshing feeling, as drinking too much water before a race can cause discomfort and potentially hinder performance.
So the quick summary is, that your hydration strategy starts days before the race, just like your fuelling strategy.
Contributors to this edition: Aditi Pandya & Aravind Yarra