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Weekly Cadence by Geeks on Feet

“It's time for the younger generation to come and take on the court”.

“The reins need to be passed on”. 

Leveling up from 2 sets down in the finals of the French Open speaks a lot about the mental toughness of an athlete. The constant scrutiny of the millions can get more exhausting than the actual game. 

The question I'm trying to gauge is, are the athletes playing to win, or as we put it in the corporate lingo, trying to find a higher purpose of “why are we still in the ring?!”

I think, to keep going at one place (the ring), every day and trying to keep getting better, one needs to really enjoy it. The medal counting stopped long back. I wish we all find our purpose. 

Happy reading!

Work out of the week: Weighted Lateral/Side Lunges

One of the key principles of strength training for Runners is, how can we be more specific so that the workouts are more efficient. Weighted side lunges are one such workout that is specific and develops unilateral stability and power required for running.

It is fairly common to see runners land on their feet with toes pointing outwards.  Toes pointing out indicate external rotation of the landing leg. The root cause for such external rotation is weak adductors. External rotation reduces the stride efficiency and running economy and also can cause groin injuries. Side lunges particularly work well on adductors. By adding weight, they work specifically on building strength in adductors.

  • Apart from adductors, they also work on quads and glutes

  • They work to build stability when the weight is on one side of the body

How to do it?

  • Start with feet in a neutral position and keep the knees soft

  • Hold a kettlebell (preferred) or a dumbbell with both hands

  • Step out to the left, and as you bend your left knee down to a 90-degree angle, keep the right leg straight

  • Step back up to your starting position 

  • Lunge out to the right now, keeping your left leg straight as you bend your right knee

  • Return to the standing position. This completes 1 rep.

Here is a video of Peter Bromka, an elite marathoner, and part of the Bowerman TC Elite team performing Weighted Lateral Lunge

When to do it?

It is ideal to do it as part of your strength training activities.  4 to 5 sets of 10 reps is a good workout for beginners.

Highlights from the World of Running

Mo Farah to attack Olympic 10,000m standard at Müller British Athletics Championships in Manchester

Olympic champion Mo Farah will attempt to qualify for the Tokyo Games by beating the qualifying standard of 27:28.00 in an invitational 10,000m race at the Müller British Athletics Championships on Friday 25th June at Manchester Regional Arena. After having not qualified with his time of 27:50.64 on 5th June, he now wants to attempt citing recovery from a minor ankle injury. Farah will be selected for Tokyo if he runs inside 27:28.00 in Manchester and an international field along with pacemakers is being assembled to help him achieve it. Read more here.

American mile record holder Alan Webb prepares to make marathon debut

American mile record holder Alan Webb will be running his marathon debut on June 19 at the Grandma’s Marathon in Duluth, Minn. Webb, who represented the U.S. in the 1,500m at the 2004 Olympics in Athens, primarily competed in middle-distance events as an elite, and he only raced farther than the mile on a handful of occasions throughout his career. Now retired, he has shifted his focus to longer events on the road, and he will put his fitness to an entirely new test at the upcoming Grandma's Marathon in Minnesota. Read more here

Gene Dykes Runs an Age Group World Record in the 50K

Gene Dykes, the 73-year-old Masters champion from Bala Cynwyd, Pennsylvania, set an age-group world record in the 50K (31.06 miles) on June 13 at the USATF 50K Road Championships in East Islip, New York. Dykes' time of 3:56:43, averaging 7:37 per mile for the distance, beats the previous record of 4:15:55, set by Germany’s Wilhelm Hofmann in 1997, by nearly 19 minutes. While the time is yet to be ratified, this is the third world record Dykes added to his resume, along with 100-mile and 24-hour records in the 70+ age group. Dykes is reportedly aiming to take down Whitlock’s 70+ age group marathon world record of 2:54:48 at this year’s London Marathon. Read more here

Running Shoe Tip - Heel Lock Lacing

Have you ever wondered what is that extra eyelet at the top of the shoe (the hole into which shoelaces go in) is doing?  No, it is not just for looks. 

Heel slipping when running is fairly common. It can either happen because runners have a smaller calcaneus bump (bump behind the heel) or the shoe fit is a bit loose, or the shoes don’t have a supportive heel counter & cushioning. Not locking the heel properly in the shoe, can cause too much front-to-back movement of the foot within the shoe, and can cause black toes.  

Heel lock lacing is a mechanism to keep the heel from slipping. Here is how you use the extra eyelet for heel lock lacing.

Running Quiz

We all know that the Boston Marathon is the world's oldest Marathon.

Can you guess which is the oldest marathon in Asia?


To send your response to the quiz, tweet or post your answers by tagging @geeksonfeet on Twitter or Instagram. Winners will get mentioned in our next edition of the newsletter.

The answer to the previous week’s quiz is Joshua Kiprui Cheptegei, the current world record holder of 10000m which he set in October 2020 at Valencia. 

Congratulations to Piyush Bhatia (@piyush.bhatia04) for the correct answer.

Compiled by Karthik, Aravind and Aditi

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