Uses of Soft flasks in training runs, bent knees calf raises, course record at Amsterdam Marathon & much more!
#WhatsUpThisWeek?
Soft flasks are making a hard move in your daily runs, #GeekOnFeet
Bent Knee Calf Raises strengthen the soleus muscle, stabilizing the ankle and powering your push-off, more on this at #WoW
Toroitich Smashes Course Record at Amsterdam Marathon, this and more at #RunSHORTS
#Runstrong strength training plan is being used by runners, coaches for its flexibility in training, a trial pro membership, and other features
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#WoW - Bent Knee Calf Raises
Bent Knee Calf Raises strengthen the soleus muscle, a key stabilizer that supports your ankle and powers your push-off during long runs. Strong soleus muscles help improve endurance, reduce Achilles tendon strain, and prevent calf fatigue or lower-leg injuries.
How to do it:
On a slightly raised surface, stand with knees slightly bent, feet hip-width apart.
Press through the balls of your feet to lift your heels while keeping your knees bent, pause at the top for 1–2 seconds, then lower slowly.
Repeat for 12–15 reps, 2–3 sets.
@GeeksonFeet - Runner’s Guide to Soft Flasks
As the marathon season builds up across India, long runs are getting longer, and hydration becomes non-negotiable. Carrying water can feel inconvenient, but it doesn’t have to be. Soft flasks offer a compact, bounce-free way to sip through your training without breaking rhythm. In this guide, we explore what makes them useful, why they’re becoming a staple for Indian runners, and which brands are worth your money, from Tego, Kiprun, and Tripole to HydraPak and Aonijie. Read the full guide here.
RUNSTRONG - Introducing RunStrong Strength Training Plans
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#RunSHORTS:
Toroitich Smashes Course Record at 50th Amsterdam Marathon
Kenya’s Geoffrey Toroitich Kipchumba stormed to victory at the 2025 TCS Amsterdam Marathon, breaking the course record with a stunning 2:03:30 in just his second career marathon. The 27-year-old surged ahead in the final kilometers to eclipse Tamirat Tola’s 2019 mark by nine seconds. Ethiopia’s Tsegaye Getachew (2:04:18) and Getaneh Molla (2:04:19) completed the podium, while Uganda’s multiple world record holder Joshua Cheptegei finished fifth in a personal best of 2:04:52.
In the women’s race, Ethiopia’s Aynalem Desta delivered a breakthrough performance, winning in 2:17:37, the third-fastest time ever run in Amsterdam. Compatriots Bertukan Welde (2:17:56) and Mekides Shimeles (2:19:56) ensured a clean sweep for Ethiopia. Desta’s victory, achieved with strong negative splits, marked a four-minute personal best. Read more here.
Cape Town Marathon Canceled Amid High Winds, Sparks Backlash from Runners
The 2025 Sanlam Cape Town Marathon was abruptly canceled just 90 minutes before its start on Sunday, October 19, after strong winds damaged structures at the Green Point start area. Organizers, citing safety concerns, decided at 4:45 a.m., notifying the event’s 24,000 registered runners via WhatsApp shortly after 5:00 a.m. While no refunds will be issued, all participants will receive deferred entries for the 2026 or 2027 editions. Race CEO Clark Gardner expressed regret, calling the cancellation “devastating” but unavoidable.
However, the move drew sharp criticism from former Comrades Marathon champion Nick Bester, who branded the decision “rushed and embarrassing.” Bester argued that wind is normal in Cape Town and that the organizers “panicked” without proper contingency plans. He claimed millions were wasted and that runners, including elite athletes, were left disappointed. Bester also warned that the episode could damage Cape Town’s bid to join the World Marathon Majors, saying the cancellation “shattered credibility” for an event aspiring to global status. Read more here and here.
Chandigarh Marathon’s first edition has been put off to March 1
The first-ever Chandigarh Marathon, which was originally scheduled to be held on November 2, has now been postponed to March 1 next year. The development comes in view of the recent orders by the Union Ministry of Home Affairs (MHA), which directs UTs to seek prior approvals for any new projects or acceptance of tenders, confirmed highly placed sources. “The event has been postponed, not owing to any technical reasons but due to some restrictions which were introduced recently. Considering the upcoming conditions and other events, it has been decided to host this event (Chandigarh Marathon) on March 1,” said an official of the UT Sports Department, privy to the matter. The event was expected to feature a full marathon, a half marathon (21.097 km), a fitness gauge run (10 km) and a 5-km fun run/family run, and the certified course was expected to take runners through Chandigarh’s iconic places like Sukhna Lake, Leisure Valley, Rose Garden, Rock Garden, Sector 17 Plaza, and Capitol Complex. Read more here
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#TipOfTheWeek: Train your deep core, not just your abs.
When most runners think of “core,” they picture crunches or planks. But the real value for runners lies in deeper core muscles: transverse abdominis, multifidus, diaphragm, and pelvic floor. These deep stabilizers form your internal support system.
Why it matters:
These muscles stabilize your spine and pelvis during dynamic movement, which is critical for efficient stride and injury prevention.
So a weak deep core means energy leaks, compensations, and often that nagging lower back or hip tightness. This is especially important during longer races when fatigue sets in and your form starts to break down.
Here are some exercises that work on your deep core:
Dead bug with heel taps – activates core while keeping spine neutral.
Wall press dead bugs – adds isometric tension and breathing control.
Bird dog with reach and pause – integrates spine and hip control.
Pallof press variations – trains anti-rotation, key for midstance stability.
When done right, build a functional core that supports posture, improves running mechanics, and enhances force transfer from upper to lower body.
Include 2–3 of these for 10–15 mins, 2x a week—especially in your base phase or on recovery days.
#TriviaOfTheWeek: IAU 24-Hour World Championships
The 2025 International Association of Ultrarunners (IAU) 24-Hour World Championship took place in Albi, France, drawing 366 elite athletes from 45 countries. This prestigious fixed-time ultrarunning event challenged participants to run as far as possible within 24 hours on a 1.5 km loop course set in and around the Albi Stadium. The venue featured dedicated tents and facilities to support athletes throughout the grueling race.
Team results were determined by the combined distances of the top three runners from each nation. The winners were:
Women’s Team Champion: Great Britain & Northern Ireland – 768.641 km
Men’s Team Champion: Finland – 797.080 km
Record-Breaking Performances
This year’s championship witnessed a historic moment in women’s ultrarunning:
Sarah Webster of Great Britain shattered the women’s world record, covering an astonishing 278.622 km (11.609 km / hr.) in 24 hours.
The men’s world record of 319.614 km (13.317 km/hr.), set by Aleksandr Sorokin at the 2022 IAU European Championship, remained unbeaten.
Indian athletes also participated in this event.
Women’s team: Aparna Choudhary, Shashi Mehta, Sunita Subba, Bindu Juneja, Arti Chandan Agrawal, Sadiya Salim Sayy.
Men’s team: Amar Singh Devanda, Ullas Hoshalli Narayana, Saurav Kumar Ranjan, Geeno Antony, Velu Perumal, Sugourav Goswami.
Sunita Subba broke the Indian women’s national record, running 217.327 km (9.055 km/hr) in 24 hours.
Geeno Antony led the men’s team, covering 265.198 km (11.049 km/hr) in 24 hours. The national record of 272.537 km, held by Amar Singh Devanda, remains intact.
Contributed by RameshBabu PV
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Contributors to this edition: Aditi Pandya, Karthik Nadar, and Aravind Yarra