TCS World 10K Route, Elevation, Pace Calculator, Side Plank, London Marathon winners and more...
#WhatsUpThisWeek?
As runners prepare for their TCS World 10K, we have everything planned for you from race route to pace calculators. In this week #GeeksOnFeet
Side plank strengthens the core and improves lateral stability, check our #WoW on how to do it
Peres Jepchirchir crushed the women-only world record at the 44th London Marathon & Alexander Mutiso Munyao won the men's race in 2:04.01, this and more at #RunSHORTS
Happy reading!
This newsletter edition is supported by Ruggd Indian. Please check out their ultra-breathable ‘Active Power Vest’. A big thank you to Ruggd Indian for their support.
#GeeksPoll
We saw edge-of-the-seat racing yesterday at the London Marathon. If you have to pick only one athlete, who is your pick of the race?
#WoW - Side Plank
Side plank strengthens the core and improves lateral stability, thereby helps improving balance & posture.
How to do it?
Start by lying sidewards on a mat
Get your elbow below your shoulders and ensure it is in a straight line
Engage your core and oblique muscles
Keep the knees straight while performing the side plank
The feet should be stacked one on top of the other with toes pointing out
Repeat it on other side
When to do it?
This can be included as part of the strength training, one can start with a 20-30 secs plank with 2 -3 repetitions on each side.
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@Geeksonfeet - TCS World 10K 2024 Route Preview
The TCS World 10K in Bengaluru has changed things up for 2024! A new time, a new route, and new challenges. While the new route skips iconic landmarks like Kanteerava Stadium and Cubbon Park, its elevation profile has a net downhill. So What's new? The race will now begin outside Manekshaw Parade Ground and end on Kamaraj Road. The race will start at 5:10 AM to combat the April heat. The final kilometer features a tough uphill climb to the finish line. Check out our detailed preview here.
Animated Route Map
We’ve created a short route map video. This could be super useful for those who would like to visualize the route before the race day.
Pacing Chart
Given the course elevation profile, a steady pace is probably not ideal. We’ve put together a pace calculator based on the race elevation profile. You can use the calculator to arrive at the kilometer-wise split paces based on your goal time. Check out the pacing calculator here.
We’ve put all the resources for TCS World 10K and other races in a single place for quick reference. Check out geeksonfeet.com/races
#RunSHORTS
Kenyan sweep at the 2024 London Marathon
Reigning Olympic champion Peres Jepchirchir crushed the women-only world record in winning the 44th London Marathon on Sunday, while Kenyan compatriot Alexander Mutiso Munyao pulled away from Ethiopian distance great Kenenisa Bekele to win the men's race. The 30-year-old Jepchirchir crossed the finish line in front of Buckingham Palace in 2:16:16 to break Mary Keitany's mark of 2:17:01 set in a women-only race at the 2017 London event. Ethiopia’s Tigst Assefa came second, seven seconds behind Jepchirchir at 2:16:23 and Kenya’s Joyciline Jepkosgei came third at 2:16:24.
Munyao, 27, who was pushed by Kenenisa Bekele until the final couple of kilometers, won the men's race in 2:04.01. The 41-year-old Bekele came second in 2:04.15, finishing just 14 seconds later, setting a new Masters World Record for the over-40 age group. Read more here.
"Bha" Shoe Sizing System for India
India, with its large population and growing footwear market, is finally getting its own shoe sizing system called "Bha". A recent survey conducted by the Council of Scientific and Industrial Research–Central Leather Research Institute (CSIR–CLRI) across the country revealed that Indians have wider feet than Europeans and Americans, leading many to wear ill-fitting shoes. The "Bha'' system is based on 3d foot scanning data collected from over 100,000 individuals, and proposes eight size categories specifically tailored to Indian foot dimensions. The system uses age based sizes, which is counter-intuitive, and is very different from international standards which use foot sizes. However, given the information available seems uncooked, it is probably good to wait and see the full report. As per reports the system is still under review by the Bureau of Indian Standards. Read more here and here
Zuckerberg Ran a 20:58 5K while recovering from ACL Surgery
Meta CEO and running enthusiast Mark Zuckerberg completed the Stanford Medicine My Heart Counts 5K on Sunday, marking his return to racing after ACL surgery just five months ago. Zuckerberg finished with an impressive time of 20:58, accompanied by his 8-year-old daughter, Maxima, who participated in her first ever 5K event. While slightly slower than his sub-20 minute finish in the same race last year, Zuckerberg was happy with his recovery progress. 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 Week:
This Month:
Vienna City Marathon - April 21, 2024
Next 6 Months:
Bengaluru 10K Challenge - July 7, 2024
Rotary Rain Run: July 28, 2024
Satara Hill Half Marathon - September 1, 2024
Ladakh Marathon: September 5th - 8th , 2024
BMW Berlin Marathon: September 29, 2024
Vedanta Delhi Half Marathon: October 20, 2024 (Yet to be published on the website)
TCS Amsterdam Marathon - October 20, 2024
Search and find races using our Race Finder at geeksonfeet.com/races.
Contributors to this edition: Aditi Pandya, Karthik Nadar, and Aravind Yarra