🎧Trail Running, TCS World 10K line up & more
#WhatsUpThisWeek?
Looking to take up next challenge in your running, while connecting with the nature? Check out our newest podcast episode on Trail Running @geeksonfeet
Elite line-up for TCS World 10k is announced. Check out who is running it, and Mark Zuckerberg’s 5K and more in this week’s #FromAroundTheWorldOfRunning
Banded clamshells is an effective workout to improve your Hip Abductor Strength. It makes a good pre-hab workout for IT Band Syndrome. Check out this week’s #WoW.
Asics Gel Cumulus 25 is out now in India. If you are looking for a lightweight daily trainer with good cushioning checkout @shoegeeks
Bonus: Negative Splits for Faster 10K and the history trivia on TCS 10K
Happy reading!
#GeeksPoll
Let's talk about speed! What's your favorite type of speed training and why? #geekspoll
#WoW - Banded Clamshell
Hip abductor strength is key to pelvic stability and to prevent the pelvic drop during stance. Preventing pelvic drop and keeping a level pelvis is important not only for performance, but also to prevent injuries such as IT Band Syndrome. Banded Clamshell exercise enables the strengthening of the Gluteus Medius and stabilises the pelvis. This workout if done regularly improves the strength and stability of the hip abductor muscles.
How to do it?
Wrap the resistance band just above the knees
Lie on one side with legs stacked up and bent from the knees at 45° as shown in the image above (Picture A)
Keep your core and glutes engaged
While keeping the foot on the other, slowly raise the upper knee to ~60° or till the maximum resistance and hold it for 2-4 seconds (Picture B)
Once done, bring it back to the resting state slowly.
When raising the leg, ensure the glutes are engaged and the hip does not tilt backward
This needs to be repeated on both sides
To begin with start with 2 sets of 15 repetitions on sides
When to do it?
It is recommended to do as a mobility exercise, this helps in the activation of glute muscles thus can be done before the run. Also can be done as part of the strength training. Once you are used to one level of the resistance band, it is advised to increase the resistance gradually.
@GeeksOnFeet - Intro to Trail Running
Trail running has a certain charm associated with it, which is very different from road running. The former takes runners to quieter paths of mountains, lakes, forests, grasslands, etc. while the later is all about roads and speed. Trail running needs a different approach to running apart from speed & attire the most important is a mindset. Whether you’re a seasoned road runner looking for a new challenge or a beginner looking to explore the great outdoor trails, this episode will provide you with the basics of everything that you need to get started with trail running. From gear and nutrition to training, we have covered everything you need to know. Listen to the podcast here
#FromAroundTheWorldOfRunning
Kipkorir Kimeli and Cheptai to defend titles at the TCS World 10K Bengaluru
Kenya’s Nicholas Kipkorir Kimeli and Irene Cheptai will return to defend their men’s and women’s crowns respectively at the Tata Consultancy Services World 10K Bengaluru here on 21 May. Both had won this World Athletics Gold Label Road Race, with course records last year. Kipkorir Kimeli scorched the course in 27:38 and Cheptai stormed to victory in 30:35 in the USD 210,000 prize fund road race that will see a formidable International Elite field take part in the landmark 15th edition. The top 12 runners in the men’s field, hold personal bests under the course record and the top 3 have timed below 27 which makes the current line-up one of the closest and most competitive. In the women’s section, the top four runners have personal bests under the course record. Read more here
Mark Zuckerberg ran an impressive Sub-20 Minute 5K Race
Mark Zuckerberg, the founder and CEO of Meta (Facebook), ran an impressive and fast 5K with a finish time of 19m:34s, at the 2023 Stanford Medicine My Heart Counts 5K. He trained for a sub-20 minute goal. While he used to run a lot of miles in the past, training for this 5K had fewer miles and involved a lot of mixed martial arts and Brazilian jiu-jitsu. He credited his improved running time to his martial arts training. Zuckerberg finished 11th out of 885 participants and took 4th place in the 35-39 age group. Click to read more.
A Shorter Route for 2023 Comrades Marathon: A New Course Record in the cards?
One of the oldest and largest road ultra-marathons, The Comrades Marathon takes place this year on June 11th. The annual race happens in South Africa between the cities of Pietermaritzburg and Durban. The route alternates between an "up-run" from Durban to Pietermaritzburg and a "down-run" from Pietermaritzburg to Durban. The 96th edition this year is a down race, and the Comrades Marathon Association (CMA) has announced the route distance will be 87.701km, nearly 2.2km shorter than last year's down-run. This is due to the road works happening around Pietermaritzburg. Read more.
#RaceCalendar
In Next 6 months:
TCS World 10K: May 21, 2023
Bison Ultra: June 4, 2023
Mumbai Stadium Run: June 10-11, 2023
Pune Full Marathon: August 6, 2023
AFLI Mumbai Half Marathon: August 20, 2023
Satara Hill Half Marathon: September 3, 2023
Chennai Half Marathon: September 10, 2023
Bengaluru Marathon: October 8, 2023
Kolkata Full Marathon: October 29, 2023
Niveus Mangalore Marathon: November 5, 2023
Kaveri Trail Marathon: November 19, 2023
International Events:
Comrades Marathon: June 11, 2023
Chicago Marathon: Oct 8, 2023
New York City Marathon: Nov 5, 2023
Search and find more races on our Race Finder geeksonfeet.com/races
#TipOfTheWeek - Negative Splits for Faster 10K
Unlike Marathon distances, which are hard to finish with negative splits, shorter formats like 5K and 10K are more suitable for negative split finishes. For the uninitiated Negative splits refer to running the second half of a race faster than the first half. To train for negative splits, try incorporating some race simulations into your training routine. Start with a comfortable pace for the first half of the run, and gradually increase your speed during the second half. Especially if there are hills during the first half, ensure you take them easy. Having caffeine based fuel in the second half of the race can also help.
There have been several famous examples of runners who have successfully executed negative splits in a 10K race. One such example is the world record holder for the 10K, Joshua Cheptegei. Cheptegei ran a negative split during his world-record run at the Valencia 10K in 2020, finishing the second half of the race, nearly 6 seconds faster than his first half. Similarly, Sifan Hassan, the world champion in the women's 10,000 meters, also ran a negative split during her world record run at the Hengelo meet in 2021. Hassan ran the second half of the race , nearly 11 seconds faster than her first half.
#TriviaoftheWeek
Did you know that for the first few editions of the TCS World 10K, Bengaluru is known as Sunfeast 10K? The race, first held in 2008, had Sunfeast, a brand of biscuits and bakery products owned by the Indian conglomerate ITC Limited. ITC Sunfeast had the title sponsorship rights for the first three editions. Since 2011, Tata Consultancy Services (TCS) has been the title sponsor, and the event has become one of marquee 10k races in India attracting elite runners from across the world.
@Shoegeeks Asics Gel Cumulus 25
The Asics Gel Cumulus 25 is a neutral everyday training shoe. The new edition features an upgraded FF BLAST™ PLUS cushioning. It also got a 2 mm stack height increase, making it the most cushioned Gel Cumulus model to date at 37.5mm with an 8mm drop. Not that it matters much, it is race legal unlike the Nimbus 25. The shoe has a soft and stretchy mesh upper. The shoe weighs 255 g for men and 229 g for women.
Cumulus 25 is now available on Asics India website and costs about 10,999. If you are looking for a lightweight daily trainer with good cushioning this is the one to consider.
If you like to share your running tips with fellow runners, please write to us on Twitter @GeeksonFeet.