👟Saucony Endorphin Shift 3 Review, Frog Bridge for Glute Activation, TUM 2023 Race Report & More
#WhatsUpThisWeek?
Frog bridge (Frog Pump) is one of the most effective workouts to activate glutes, even better than glute bridges, know more in this week’s #WoW
Full review of Saucony’s Endorphin Shift 3, a do it all maximal daily trainer in this week’s @geeksonfeet article
Race report of Tata Ultra Marathon 50KM by Shivam Rai
Yomif Kejelcha runs 12:50 5K, just one second off the world record, some amazing performances at NYC Half marathon, and much more on #FromAroundTheWorldOfRunning
Happy reading!
#GeeksPoll
Does strength training make you faster at running? Regardless of whether it does, you will always run more efficiently and with fewer niggles. How often do you strength train each week? #geekspoll
#WoW
Frog Bridge (aka Frog Pump)
Frog bridge is one of the most effective workouts to activate glutes, even better than glute bridges, since hips are kept in an externally rotated position.
How to do it?
Lie on your back with your knees bent, with feet up close to your glutes.
Bring the soles of the feet together facing each other to create a butterfly position as shown in the figure A
Lay your arms on the floor at your sides.
Raise up the hip by squeezing the glutes (just like how you would do in glute bridges)
Lower your hips back down to the ground, and repeat
When to do it?
This workout can be done as part of pre-run activation or as part of strength training. 3 sets of 10 makes a good routine.
Nutty Gritties Super Seeds mix
Seeds are superfoods that provide all the nutrients runners need. Seeds are rich in omega-3 fatty acids, which can reduce inflammation and improve heart health. Seeds provide protein, iron, calcium, vitamins and antioxidants, which can help repair your muscles and support your immune system.
The Nutty Gritties Super Seeds mix contains six crunchy, roasted seeds: Flax Seeds, Sunflower Seeds, Pumpkin Seeds, Watermelon Seeds, Sesame Seeds & Chia Seeds. Whether you sprinkle them on your salad, blend them into your smoothie or snack on them raw, they are delicious and an easy way to get the nutrients you need.
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@GeeksOnFeet
Saucony Endorphin Shift 3 Review
Saucony Endorphin Shift 3, a maximalist daily trainer designed for high-performance running with stability features. Despite the shoe's high stack, it maintains a low 4mm offset, making it very versatile. The Shift 3 has a stack height of 39mm in the heel and 35mm height in the forefoot. The shoe features the PWRRUN foam midsole paired with Saucony's Speed Roll technology, a sock liner that adds to the shoe's overall comfort level, and an upper with perforated engineered mesh for breathability. Read the full review of how it performs and is it worth buying.
Race Report: Tata Ultra Marathon 2023
Read the race report of our reader Shivam’s maiden attempt at one of the toughest and picturesque Ultra Marathons in India.
#FromAroundTheWorldOfRunning
Tech firm CEO dies after being hit by speeding car during her London Marathon training run
In a reminder of the perils faced by pedestrians and runners in Mumbai, a speeding car hit a 57-year-old CEO of a tech firm jogging along Worli sea face early Sunday, killing her on the spot. Eyewitnesses told police the impact was so severe that Rajalakshmi Vijay, a resident of King’s Circle and an avid runner, was flung on the bonnet as it sped on 10-15 ft and crashed into a road divider. She was flung several feet into the air in the crash and landed on the road, causing her death due to serious head injuries. Her death has reignited concerns about the safety of amateur endurance athletes who train on the roads in Mumbai and its metropolitan areas. The incident serves as a stark reminder that runners and cyclists are at risk of serious injury or even death while pursuing their passion. Rajalakshmi, Sunday's victim, was in the midst of preparing for the upcoming London Marathon, scheduled for April 23. Sunday's practice was supposed to be her final long-distance run before the marathon. Several runners and joggers from the city staged a protest at the Worli Police Station the next day requesting authorities for speedy action and safety measures. Read more here
Obiri and Kiplimo Dominate the United Airlines NYC Half, Obiri Sets New Course Record
Hellen Obiri of Kenya and Jacob Kiplimo of Uganda won the United Airlines NYC Half Marathon in New York City. Obiri set an event and course record of 1:07:21, breaking the previous record by 14 seconds, while Kiplimo won in 1:01:31. Obiri took the lead from the start and dominated the race, with Senbere Teferi of Ethiopia finishing in second place. Kiplimo ran each 5k faster than the previous 5k – 15:14, 14:58, 14:24, 13:52. Unofficially, he ran a 4:19 12th mile. He finished a 38s ahead of Cheptegei of Uganda, who finished second.
Yomif Kejelcha runs 12:50 5K, just one second off the world record
Yomif Kejelcha of Ethiopia ran a 12:50 5K at SEMI DE LILLE event in Lille, France, just one second off the world record held by fellow Ethiopian Berihu Aregawi (12:49). Kejelcha had started the race with the pack of nine and accelerated after the 2K split, and was ahead of the pack by seven seconds at the 3K mark. Despite a strong effort in the closing kilometre, he fell just short of the world record. Kenya’s Reynold Kipkorir Cheruiyot finished second in a personal best time of 13:04, while Telahun Haile Bekele of Ethiopia finished third in 13:07. Read more here.
Split Squat is the best bet for Gluteus Muscle Activation as per latest research
A recent study aimed to compare and rank the gluteal muscle forces in eight hip-focused exercises. The researchers used motion capture, ground reaction forces, and electromyography (EMG) to estimate gluteus maximus, medius, and minimus muscle forces. Exercises were ranked by peak muscle force.
Peak gluteus maximus force seen during split squat, single-leg Romanian Dead Lift, single-leg hip thrust, in that order. Peak gluteus medius force seen during body weight side plank. Peak gluteus minimus force is seen during single-leg Romanian Dead Lift and body weight side planks.
Illustration and comparison of the eight exercises in the tweet below.
@ShoeGeeks #ShoeOfTheWeek
Adizero Boston 11
The Adidas Adizero Boston 11 is a maximal stack height, and firmer uptempo trainer / daily trainer. It is a training companion to Adizero racers, and is built for mid- to long-distance running. It also comes with ENERGYRODS (Adidas’s variation of Carbon Plate). The midsole is a combination of Lightstrike Pro cushioning with durable Lightstrike foam (based on EVA2). As a maximal shoe, the stack height is just shy of the legal limit (39.5mm).
The weight is on the higher side of the spectrum, and the shoe does take time to break-in. You can read our review of the previous edition here.
#RaceCalendar
This week:
Tuffman Gurugram Half Marathon: Mar 26 2023
One 8 Run: Mar 26, 2023
In Next 6 months:
Ooty Ultra: Apr 2, 2023
Kalimpong Ultra Marathon: Apr 22, 2023
TCS World 10K: May 21, 2023
Bison Ultra: June 4, 2023
International Events:
Boston Marathon: Apr 17, 2023
London Marathon: Apr 23, 2023
Search and find more races on our Race Finder geeksonfeet.com/races
#TipOfTheWeek - Safety above Everything else!
When running on roads, safety should be your top priority. Here are some tips to help you stay safe:
Always run against traffic: This means that you should be on the side of the road facing oncoming traffic. This way, you can see any vehicles coming towards you and react accordingly.
Wear reflective clothing: This will make you more visible to drivers, especially during low-light conditions such as early morning or late evening. Reflective clothing can include a reflective vest, jacket, or even reflective tape on your clothing or shoes.
Avoid listening to music: While listening to music can be enjoyable, it can also be distracting and prevent you from being aware of your surroundings. This is especially important when running on roads as you need to be alert to any potential dangers.
Be aware of your surroundings: Stay alert and be mindful of your surroundings. Keep an eye out for any hazards such as potholes, uneven surfaces, or debris on the road.
Carry an identity card: Always carry an identity card with you while running. This could be a driver's license, an ID card, or a medical ID bracelet. In case of an emergency, this will help others identify you and provide the necessary assistance.
By following these tips, you can make sure that you stay safe while running on roads. Remember to always prioritize your safety and take necessary precautions.
#ROTW
“Runners Inspire Runners” Runners are one of the most welcoming groups of people we ever see. Whether you are a seasoned marathoner or just starting out on your running journey, you will find that runners are always eager to lend a helping hand, offer advice, and cheer you on every step of the way.
It is common in our peer groups to hear stories about training discipline, persistence through highs and lows, and how incredible results are achieved. These are truly inspiring.
By sharing these stories & learnings, we believe all of us can benefit. Every week, we want to feature a runner who is constantly striving to improve.
If your running story can benefit others, please share with us by clicking here.
If you like to share your running tips with fellow runners, please write to us on Twitter @GeeksonFeet.