Sifan Hassan to run 4 events at the Paris Olympics, do we need more?! Start preparing for your next race goal with our training plan, & check whats new in Saucony's Ride 17!
#WhatsUpThisWeek?
The Saucony Ride 17, is a mixed bag for runners. Read the complete review on #GeeksOnFeet
Weight Deep squats are effective for strengthening the lower body muscles. Know the complete movement at #WoW
Check out the beta version of our training plans, and get acting on your running goal
Happy reading!
#GeeksPoll
Runners, we want to know your favorite type of training route! #geekspoll
#WoW - Weighted Deep Squat
Weighted deep squats are effective for strengthening the glutes and quadriceps muscles and increasing ankle mobility and flexibility. If you are new to this workout, we recommend doing it with a trainer.
How to do it?
Choose your weights (dumbbells, barbells, kettlebells). If using a barbell, set it up on a squat rack at about shoulder height.
Stand with your feet shoulder-width apart.
Position the barbell across your upper back on the trapezius muscles & not on your neck. Grip the bar slightly wider than shoulder-width.
Keep your chest up and your back straight.
Engage your core muscles & maintain a neutral spine.
Start the movement by pushing your hips back as if you’re sitting in a chair.
Bend your knees and lower your body, keeping your chest up and back straight.
Ensure your knees track over your toes and don’t collapse inward.
Go down until your thighs are at least parallel to the ground or lower
Push through your heels to rise back up.
Extend your hips and knees simultaneously to return to the starting position.
Keep your core engaged and your back straight throughout the movement.
Aim for 2 sets of 10-12repetitions
@Geeksonfeet - Saucony Ride 17 Review
The Saucony Ride 17, is a good upgrade from its predecessor, especially in the midsole. However, when it comes to the overall ride it is a mixed bag. The new PWRRUN+ midsole provides a softer, more responsive ride, it lacks the breathability of the Ride 16 and feels heavier. The wider base offers stability, but the shoe feels clunky at slower paces. The Ride 17 is best suited for short-distance, medium-pace runs, and may not be ideal for long runs or marathon training. Read the full review here.
Training Plans
In our interactions with runners across channels, we’ve realized most runners are self-trained. We get many requests for personalized training plans tailored to help runners achieve their running goals.
We are happy to announce the first beta of our training plans. Whether you're training for your first 5K or aiming for a marathon PR, we have a plan for you. We have an exciting roadmap, and we truly need your help to make this a great product. Please give it a try & share your feedback with us at connect@geeksonfeet.com
#RunSHORTS
Registration starts for the 7th edition of the WNC Navy Half Marathon
Western Naval Command of the Indian Navy announced the 7th edition of the WNC Navy Half Marathon. The race, scheduled on 17 November 2024, is the second-largest running event in Mumbai, next only to the Tata Mumbai Marathon. The course takes the runners through the heart of South Mumbai passing iconic landmarks such as Azad Maidan, the Asiatic Society, and Marine Drive to an extent. The 2023 edition of the race saw over 12,000 runners participating, with the popular race category being the 10K, followed by the 5K and the Half Marathon. The race day sees special trains by both the Central Railway and the Western Railway. Link
Sifan Hassan to run the 1500m, 5000m, 10,000m, and marathon at the Paris Olympics
At the Tokyo 2020 Olympics, Dutch distance runner Sifan Hassan made history by winning three individual medals across three different athletics disciplines: she won golds in the women’s 5,000m and 10,000m events, and bronze in the women’s 1,500m behind Faith Kipyegon and Laura Muir. She is raising the stakes for Paris 2024 by competing in the 1,500m, 5,000m, 10,000m, and the marathon—an unprecedented Olympic quadruple. According to an announcement from the Dutch Olympic team, Hassan is entered in all four disciplines and will race seven times over 10 days. Her most challenging stretch will be from Aug. 8-11, when she is scheduled to race the 1,500m semi-finals and finals, the women’s 10,000m final and the women’s marathon on the last day of Paris 2024 (Aug. 11)–all on consecutive days. Hassan is the only athlete in Olympic history to have medalled in the 1,500m, 5,000m and 10,000m events at a single Games. She is also the first to qualify for and attempt this quadruple-distance feat. Read more here
Forget Laces: On's New Super Shoe Is Made By Robots
On, the Swiss footwear brand, is introducing LightSpray, a revolutionary manufacturing technology that uses robots to create a one-piece, thin, and lace-free upper for its high-performance running shoes. This technology is showcased in the Cloudboom Strike LS, a lightweight super shoe that Helen Obiri wore to victory at the Boston Marathon. LightSpray reduces carbon emissions by 75% compared to other racing shoes, thanks to its glue-free design and robotic ink-jet printing process. On is positioning LightSpray as a key step towards a more sustainable future while creating high-performance sportswear. The Cloudboom Strike LS, weighing only 170 grams, will be available to the public this fall. Read more here
#RaceCalendar
We have revamped our race calendar with everything you need to know about the race, route, experience, and much more. We have added information about major races and we need the help of the community to make it further robust. Thus we invite runners to share their experiences related to race routes and other information that will benefit runners.
Next Month:
Next 6 Months:
Satara Hill Half Marathon - September 1, 2024
BMW Berlin Marathon: September 29, 2024
Wipro Bengaluru Marathon: October 6, 2024
TCS Amsterdam Marathon - October 20, 2024
Niveus Mangalore Marathon - November 10, 2024
WNC Navy Half Marathon - November 17, 2024
Ahmedabad Marathon - November 24, 2024
Search and find races using our Race Finder at geeksonfeet.com/races.
#TipOfTheWeek - The Fold Test
Fold Test is a good way to check if your shoe’s midsole still has life in it. It works for non-carbon-plated shoes.
Hold your shoe by the heel and the toe.
Try to fold the shoe in half, bending it at the midsole.
If the shoe springs back to its original shape with little effort, it likely still has some life left in it.
Time to retire? If the shoe remains folded or takes a lot of effort to spring back, it's a sign that the midsole is compressed and worn out. It's time for a new pair to protect your feet and prevent injuries.
This test is a simple indicator, but it's not foolproof. Even if the shoe passes the fold test, pay attention to outsole wear, and upper fit to check if it is time to retire.
#TriviaOfTheWeek - Will the Marathon Records Fall in Paris?
With the Paris Olympics just around the corner, eyes are on the marathon, one of the most grueling and iconic events. Will we see new world records shattered on the cobblestone streets of the City of Lights?
Current Olympic marathon records are held by Kenyans
Men's Marathon Record: Eliud Kipchoge (KEN) - 2:08:38 (2016 Rio Games)
Women's Marathon Record: Brigid Kosgei (KEN) - 2:23:32 (2020 Tokyo Games)
Interestingly, both the Current Record Holders are legends in their own right and will be participating in the Olympic marathon in Paris. Kipchoge is a two-time Olympic champion and eying for the third.
The Olympic marathon race in Paris will follow a route that will be worthy of this event. It will link the Hôtel de Ville in Paris to Versailles, following a loop packed with history. The route will pass through nine of the Île-de-France region’s districts, against a backdrop of some of Paris’ most well-known monuments.
This route across Île-de-France will give the marathon an original profile and will set demanding conditions for the athletes, because the Paris region is not as flat as it might seem. While a marathon is always a challenge for the body, this will be particularly true for the Paris 2024 event, with a route that will include a 436m climb and 438m descent. The maximum gradient on the route will be 13.5%. So what do you think? Will records fall in paris?
Contributors to this edition: Aditi Pandya, Karthik Nadar, and Aravind Yarra