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Weekly Cadence by Geeks on Feet

Winter is coming. It may mean different for the “Game of Thrones” fans; for us runners the season looks exciting. Two world marathons concluded just last week and a few more around the corner. Closer to home, the Indian racing scene is also opening up. You can check out the races lined up for the season in this week's cadence.

With races coming up “Speed” is the word, and plyometric workouts are a catalyst to improving speed. Check out the beginners plyometric drills.

For runners with stability concerns, ShoeGeeks have the right recommendation for you.

Happy reading!

- Aditi Pandya

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@ShoeGeeks

Shoe of the Week - Decathlon Kiprun Long 2

At ShoeGeeks, the most frequently asked question is which is the best stability shoe that fits my budget. Decathlon’s Kiprun Long 2 is often the answer. It is a well made stability shoe with plenty of cushioning. The midsole has a hard TPU piece to offer stability. With a price around 5,000 rupees, it makes an excellent choice of stability trainer for those looking for a stability shoe to support their foot arch.

Continuing our series of workouts/drills to improve running form, our next workout helps better our hip mechanics (courtesy: runmechanics.in).

Workout of the week - Plyometric Technique

Biomechanically when running, our body can be assumed as spring. Every time we land the spring compresses, and it then expands helping us to push-off from the ground. When it comes to running biomechanics and performance, the prominent issue that we see at RunMechnics is the weak spring in the stride (lack of power in triple extension). Weak triple extension, results in many performance issues including low flight/high ground contact time, grounded running (lack of knee drive), and most often associated with overstriding.

Plyometric drills teach us to maximize force production thereby building a strong spring in every step. However, without proper technique plyometric drills can lead to injury. Focus of this week is to learn the technique the right way, as we prepare to share plyometric drills in the future editions of the newsletter.

Technique for Plyometrics

  • Focus on landing on the midfoot - Plyometric drills involve jumps, and landing on the midfoot distributes the load evenly across the foot (See Picture A).

  • Hip, knee, and toe alignment - Aligning hip, knee and toe in a straight line is important to optimize the spring and reduce the impact on joints (See Picture B).

  • Push the hip back - When landing the push the hip back while keeping the spine straight (See Picture A).

To learn more about the technique read our post on Plyometrics https://www.geeksonfeet.com/run/beginner-plyometrics/

Highlights from Around the World

Kenyan sweep at the 125th Boston Marathon

Benson Kipruto and Diana Kipyogei, both from Kenya, won the 125th Boston Marathon on 11 October 2021. This is the first Abbott World Marathon Majors title for both athletes. Kipruto won the men’s race in 2:09:51 and Kipyogei won the women’s race in 2:24:45.

The men’s race was a game of cat and mouse as CJ Albertson of the U.S, who was not a favourite heading into the race, surprised the field in the early stages, covering the first 10 KM in 29:32 – 90 seconds ahead of the field. As he approached the 30 KM mark, Albertson began to show signs of fatigue, and the chase pack of 10 runners made up the gap by 35 km. 2017 champion Geoffery Kirui took the lead at the 35 KM mark, but it was Kipruto who broke away from the pack with 6 KM to go.

In the women's race, a crowded pack stuck together through the first 25 KM before Kipyogei, who won the Istanbul Marathon in 2020, made her move, securing a 10-second lead over the rest of the field by the 30 KM mark. Ethiopia’s Netsanet Gudeta quickly challenged her but Kipyogei proved too powerful, again pulling away to win the race. Edna Kiplagat, who won in 2017, and Mary Ngugi finished second and third, respectively, to complete a podium sweep for Kenya.

You can checkout our live coverage here: https://twitter.com/geeksonfeet/status/1447462076608225284?s=20

Seifu Tura and Ruth Chepngetich win the 2021 Chicago Marathon

On a hot, humid day in Chicago, Ethiopia’s Seifu Tura and Kenya’s Ruth Chepngetich won the men’s and women’s 2021 Chicago Marathon races in 2:06:12 and 2:22:31, respectively. Chicago marks Tura’s first major marathon win.

After finishing sixth in 2019, Seifu Tura came back in a huge way at the 2021 Chicago Marathon, beating out former champion Galen Rupp to claim his first major marathon victory. American Galen Rupp, who won the race in 2017 and was hoping for a spot atop the podium, came in second with a time of 2:06:35, followed by Kenya’s Eric Kiptanui with a time of 2:06:51.

Chepngetich, the former half-marathon world record holder, took an early lead in the women’s race, and by the halfway mark was ahead of the world record pace and a full minute ahead of the rest of the field. By 30K, Chepngetich was running completely alone, with no pacers. After a long, gruelling solo effort and a large positive split, Chepngetich broke the tape in 2:22:31, followed by Emma Bates in 2:24:20, while Sara Hall finished 3rd in 2:27:19. Bates was the only winning athlete to run a negative split in the race.

Upcoming races:

  • AFLI Bangalore 10K Challenge: October 24, 2021

  • TCS New York City Marathon: November 7, 2021

  • Malnad Ultra: November 27, 2021

  • Adani Ahmedabad Marathon: November 28, 2021

  • AFLI Mumbai Half Marathon: December 19, 2021

  • Satara Hill Half Marathon: December 12, 2021

  • Goa River Marathon: December 12, 2021

@geeksonfeet

India at Boston Marathon

They say “we are born runners”. Well… can you please ask a runner immediately after a race how much of the running is left in them? The answers may vary depending on that race’s performance. But one thing you will hear runners checking post race is “Have you BQed?” A rich history of 125 years, a course that presents a lifetime experience of running, a qualification that is very aspirational, and the amazing crowd support through the course is what makes the Boston Marathon so special.

So how did the runners from India do so far at Boston? Read our recent post on Boston Marathon to see the numbers, insights and the experiences of runners those finished the Boston Marathon.

Recent Articles

Running Quiz

The 125th Boston Marathon saw 30 elite men competing for the title, including one Indian athlete.

Can you guess his name and his finish time at the race?

The answer to last week’s quiz is 2020. While the Boston Marathon was organised annually since 1987, it was cancelled for the first time in 2020 because of the Covid-19 pandemic.

Congratulations to

Madhusudhan Rao no Facebook

Sanjeev Patel @spatel71; Shalu Bajaj @fitnesswithshalu on Instagram

@adriankatts on Twitter

for correct answer to last week’s quiz

Trending on Twitter

Compiled by Team GeeksOnFeet - Karthik, Aravind and Aditi

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