The Changing Landscape of Running in India, Benefits of Vajrasana, and Nike's Latest Release
#WhatsUpThisWeek?
How many runners participate in marathons? How is the Indian running landscape changing? Know everything about running in India and challenges in our latest episode at #GeeksOnFeet
Vajrasana is a simple yet powerful yoga pose with numerous bodily and mental benefits. Know all about it at #WoW
Nike has just unveiled the Pegasus Plus, designed for up-tempo runs and everyday road running, this and more at #RunSHORTS
Happy reading!
#GeeksPoll
At what age did you start running? #geekspoll
#WoW - Vajrasana & Supta Vajarasana Pose
Vajrasana is a simple yet powerful yoga pose that offers numerous bodily and mind benefits. It improves digestion, reduces belly fat, Strengthens Pelvic Muscles, Reduces Menstrual Cramps, and improves posture.
How to do it?
Begin by kneeling on the floor. Place a yoga mat under your knees for added comfort
Bring your knees and ankles together. Your big toes should touch each other, and your heels should be slightly apart.
Lower your buttocks so that they rest on your heels. Your thighs should rest on your calves. Ensure that your spine is straight and your head is aligned with your spine.
Place your hands on your thighs. Keep your shoulders relaxed and your gaze forward.
Breathe naturally and steadily.
To get in a Supta Vajarasana pose, from the vajrasa position place your hands on the floor behind you, fingers pointing towards your body, to support yourself as you lean back.
Slowly lower your upper body backward. First, bring your elbows to the ground. Then, if comfortable, drop your back down to the floor.
Once your back is on the floor, adjust your position so that your lower back and spine rest comfortably.
Breathe deeply and naturally. Focus on relaxing your entire body and maintaining a calm, steady breath.
Hold the pose for 15 to 20 seconds and then slowly come back to the starting position
@Geeksonfeet - 🎧 Podcast: Ep 42: The State of Indian Running
In this episode, Aditi discusses the booming running scene in India with Venkatraman Pichumani, author of the India Marathon Annual Report.
Key Points Covered:
Growth of running events in India
Top marathons and emerging trends
Factors contributing to increased participation
Regional differences in race participation
Impact of new events and changing demographics
Challenges faced by race organizers
Future of running events in India
Tune in to learn more about the trends in the Indian running scene.
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
Nike Pegasus Plus released
Nike has just unveiled the Pegasus Plus, their latest iteration in the Pegasus Turbo series, priced at ₹16,995. Designed for up-tempo runs and everyday road running, the Pegasus Plus features a ZoomX foam midsole (the same midsole tech in VaporFly and AlphaFly), providing a high energy return compared to other Pegasus editions. That is not surprising as Pegasus Plus was originally supposed to be Pegasus Turbo 4. The Flyknit upper offers a seamless fit. With a weight of approximately 245g (men's size 9) and a heel-to-toe drop of 10mm, this shoe is light, and a good addition to the Pegasus line. Read more here
Strava Jockeys: Outsourcing your Strava Runs
In Indonesia, some runners are hiring "Strava Jockeys" to log impressive runs on the Strava app for them, boosting their social media kudos without effort. These jockeys charge for faster paces, with one teen earning 50 cents per kilometer and extra for sub-4:00/km speeds. The trend, which began as a joke, has gained popularity, with some jockeys quickly attracting multiple clients. While it hasn't spread widely yet, it suggests the social media validation people seek.
Read more: Should you start selling your runs on Strava?
#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 - Minimize Heart Rate Drift on Long Runs
Heart rate drift, that gradual increase in your heart rate despite maintaining a consistent pace, can make your long runs hard! There are a variety of reasons why the drift happens, but here are a few tips to keep it in check or minimize the drift.
Start by preparing your body before the run:
Ensure you're well-hydrated by drinking plenty of water in the hours leading up to your run. Fuel up properly before the run with carbohydrates a few hours before starting. Also, don't underestimate the importance of warm-up, including dynamic stretches, and drills to prepare your cardiovascular system for the effort ahead.
Once you're on the run:
Focus on maintaining a comfortable pace that allows you to breathe easily. Avoid pushing too hard too early. Sip water or electrolytes regularly throughout the run – don't wait until you feel thirsty. For runs longer than 90 minutes, consider consuming carbohydrates every 45-60 minutes. This will help prevent your body from relying on glycogen stores too quickly, which can contribute to HR drift.
Practice controlled, deep breathing throughout your run to help regulate your heart rate and oxygen intake. If you start feeling overly fatigued or your heart rate spikes uncontrollably, take a short break to recover and rehydrate.
Remember, the more you train, the better your body will adapt to endurance running and minimize HR drift. If you live in a hot climate, consider incorporating heat acclimatization training to improve your body's ability to regulate temperature.
#TriviaOfTheWeek - Paris and the Olympics
The Paris Olympics 2024, is just two days away, as the mega sporting event starts on 26 July, and will last for a little over two weeks, ending on 11 August. This is the third time the city of Paris will be hosting the Olympics, having previously hosted the mega event over a century back in 1924, and in 1900. The Paris Olympics will see the first of many, including the first Olympics to allow amateur runners to run through the Olympics Marathon course. The amateur race, including the marathon and a 10K, will be held on the night of 10 August, the night of the men's marathon schedule, and will follow the same course as the Olympics Marathon. Like the Olympic games, the mass participation marathon will see gender parity, meaning an equal number of male and female participants.
Contributors to this edition: Aditi Pandya, Karthik Nadar, and Aravind Yarra