What Runners say about London Marathon, Race Calendar revamped, Single Leg Deadlift and more..
#WhatsUpThisWeek?
This is a busy week, as the London Marathon is around the corner and we asked some of the runners from the community about their experience and what made the London Marathon special for them. Read their experiences at #GeeksOnFeet
A Single-Leg Deadlift is a unilateral workout to improve the strength of the posterior chain. This week’s #WoW shows how to do it right.
Ethiopian runner Sisay Lemma conquered the challenging Boston course, claiming victory in 2:06:17 whereas in the women's race, Kenya's Hellen Obiri proved her dominance once again, defending her title. This and more at #RunSHORTS
#TipOfTheWeek is on how to estimate VO2 Max using cooper test
Happy reading!
This newsletter edition is supported by Ruggd Indian. Please check out their ultra-breathable ‘Active Mileage Tee’. A big thank you to Ruggd Indian for their support.
#GeeksPoll
Who was your pick of the 128th Boston Marathon finishers yesterday? And tell us why? #geekspoll
#WoW - Single-Leg Deadlift
A single-Leg Deadlift is a unilateral workout to improve the strength of the posterior chain (glutes, core, lower back, and hamstring muscles). Since it is a unilateral workout it is very effective in
Improving balance
Build stability of feet and knees
Build hip abductor strength
How to do it
This workout requires a kettlebell or dumbbell follow the below steps:
Start with standing in a neutral position. Hold the dumbbell/kettlebell with both hands with arms fully stretched.
Position yourself to stand on one leg, while the other leg is slightly folded and is in the air. Keep the knee of the standing leg soft for better balance.
Slowly push back and raise the leg in the air (with the standing leg acting as a hinge), while you bend forward at hips with weight. Press the tailbone back when raising the leg to keep the back flat.
When the leg is raised, flex the toes upwards to keep the leg activated. Ensure the posterior chain is in a straight line.
Continue to descend slowly while simultaneously raising the rear leg. Adjust the knee bend as needed.
Once you reach the lowest point/dead position (the weight you are holding touches the ground), slowly lift the weight and raise to the starting position.
Squeeze the glutes once you reach the starting position, and repeat the movement.
Keep the neck neutral, this will help in not hunching the shoulders. Let your gaze follow the movement.
When to do it
This is best done as part of your strength training. To begin with, one can use a 4kg/5kg kettlebell/dumbbell. Do 2 sets of 10 on each side. As a progression, slowly increase the reps to 15 and then 20, and also weights can be increased.
Run freely in our ultra-breathable Comfort Vest, made for true runners!
Ruggd Indian | Active Mileage Tee | Shop Now
Active Mileage Tee is your ideal companion for long-distance runs. Designed for performance and comfort, its breathable fabric keeps you cool and comfortable. Quick-dry technology wicks away moisture, while excellent stretchability provides unrestricted movement, so you can stay focused on your run.
@Geeksonfeet India at London Marathon
The London Marathon continues to draw runners from India, mirroring the global appeal of the race. Starting with only four Indian finishers in 2010, the participation numbers have soared, peaking at 255 in 2023. Despite occasional dips due to external factors, the trend shows an increase with 315+ runners who will be at the startline this Sunday.
Inyub Hwang and Dev Chavan appreciated the well-organized nature of the event, from the starting line arrangements to efficient hydration stations. Karthik Anand and Madhukar were impressed by the flat route, which passed by London’s historical landmarks. Chandran Balasubramany expressed a sense of personal achievement, setting a personal best. Asha shared a tale of resilience, running a pain-free marathon after recovering from a knee injury. Karthik Anand cherished the memory of seeing elite runners and receiving the "six-star" medal. Read more here.
#RunSHORTS
Redemption and Repeat Victory at the Boston Marathon!
Ethiopian runner Sisay Lemma conquered the challenging Boston course, claiming victory in 2:06:17 after two previous unsuccessful attempts. His impressive win marks the fourth fastest time in the history of the Boston Marathon. In the women's race, Kenya's Hellen Obiri proved her dominance once again, defending her title and securing her third consecutive win in a World Marathon Majors race. Obiri's strategic race execution led her to a thrilling finish, crossing the line in 2:22:37, just eight seconds ahead of fellow Kenyan Sharon Lokedi. Veteran marathoner Edna Kiplagat, a two-time Boston Marathon champion, showcased her enduring strength and experience, securing the third spot on the podium.
The men's race saw an early breakaway by Lemma, who built a substantial lead. While he slowed down significantly in the second half, he had enough lead to finish the race ahead of Mohamed Esa and Evans Chebet. On the other hand, the women's competition remained a close battle until the final miles, keeping the audience on the edge of their seats.
Beijing half marathon: Organisers investigating controversial finish
Organizers of the Beijing half marathon are investigating allegations that three African athletes deliberately allowed China's star runner He Jie to win Sunday's race. Footage appeared to show Kenya's Robert Keter and Willy Mnangat and Ethiopia's Dejene Hailu pointing to the line and slowing down before waving past Jie, 25. The result was criticised by some Chinese social media users. Mnangat has told BBC Sport Africa that the trio ran as pacemakers. The Kenyan said four runners had been contracted to help Jie break the Chinese half-marathon record of one hour two minutes 33 seconds, and that one of them did not finish the race. Jie missed out on the record with a time of 1:03:44, one second ahead of the trio, who tied for second place. A statement from World Athletics to BBC Sport said: "We are aware of the footage circulating online from the Beijing half marathon this weekend and understand an investigation is currently being conducted by the relevant local authorities. Read more here
The 41st edition of Nike Pegasus is coming this June
Nike is set to introduce the latest addition to its renowned Pegasus line this summer with the arrival of the Pegasus 41, featuring an upgraded foam technology aimed at enhancing the running experience. The Pegasus 41 will debut ReactX cushioning, marking its first appearance in the esteemed running franchise. This proprietary material forms a full-length midsole, complemented by Zoom Air units positioned at the forefoot and heel. Noteworthy improvements include a 13 percent increase in energy return compared to its predecessor and a significant 43 percent reduction in carbon footprint. The shoe will see a global launch in June 2024. Read more here
Abdi Nageeye recliamed Rotterdam Marathon Title
Olympic silver medallist Abdi Nageeye reclaimed (he won in 2022) the Rotterdam Marathon crown, breaking his own Dutch record with a time of 2:04:45. Ashete Bekere dominated the women's race, as she crossed the finish line at 2:19:30. The event was tinged with poignancy as runners remembered the late Kelvin Kiptum with a minute of silence, honoring his memory in a race full of memorable performances. Read more here.
TipOfTheWeek - Estimating VO2Max
Garmin’s VO2Max estimation can be very off. Based on what we see, Garmin overestimates VO2Max. Assessing your VO2max without specialized equipment using a practical field test using the Cooper Test can be a good alternative.
What You'll Need:
A safe, measurable track or flat area where you can run without interruptions. A standard 400-meter track is ideal.
A watch or a basic timer (you could use your phone or a watch).
Instructions:
Warm-Up: Begin with a light jog and dynamic stretches for at least 10 minutes to get the muscles warmed up and ready to go.
Run As Fast As Possible: Set your timer for 12 minutes. Run as far and as fast as you can within this time frame. The objective is to cover the maximum distance possible without over-pacing early on.
Measure the Distance: At the end of 12 minutes, note the exact distance you managed to run. You can pre-measure a track or use a GPS device just to measure the distance.
Calculate Your VO2max: Use the following formula to estimate your VO2max:
VO2max =(35.97 x distance in km / 1.609 ) − 11.29
Here is an example, assuming you ran 3 kilometers in your 12-minute test: Calculate VO2max using the formula:
VO2max = (35.97 × 3 / 1.609) − 11.29 ~= 56 ml/kg/min
Interpreting Results:
The number you get represents your VO2max in ml/kg/min. The higher the number, the better your aerobic fitness. You can compare your results over time to see how you are improving. You can also use this to find your training paces.
#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.
This Month:
Vienna City Marathon - April 21, 2024
Next 6 Months:
Bengaluru 10K Challenge - July 7, 2024
Rotary Rain Run: July 28, 2024
NMDC Hyderabad Marathon - August 24 & 25, 2024
Satara Hill Half Marathon - September 1, 2024
Ladakh Marathon: September 5th - 8th , 2024
Vedanta Delhi Half Marathon: October 20, 2024 (Yet to be published on the website)
TCS Amsterdam Marathon - October 20, 2024
Chicago Marathon - October 13, 224
TCS New York City Marathon - November 3, 2024
Search and find races using our Race Finder at geeksonfeet.com/races.
#TriviaOfTheWeek - 3 start points at London Marathon
The London Marathon employs three separate locations to manage different groups of runners: the 'Red Start' in Greenwich Park, the 'Blue Start' in Blackheath, and the 'Green Start' also in Blackheath.
Red Start is where charity fun runners and ballot entrants begin. Blue Start is reserved for club athletes and faster recreational runners, it's situated on the spacious Blackheath and caters to more competitive participants. Green Start is for Celebrities and special charity fundraisers. These start points merge approximately 4 kms into the race.
Contributors to this edition: Aditi Pandya, Karthik Nadar, and Aravind Yarra