Weekly Cadence by Geeks on Feet

A race is only over when we cross the finish line in the same way a match is not over till the full-time bugle is cracked open. Once the match is over, we all go back and relook at the performance, and the best part is we learn and apply from those introspections.

I remember my first few qualifier races, it took me 3 years to just qualify to get to the final start line, followed by streaks of podium finishes. And then it took me almost 2 decades to again get back to the podium.

We all have different journeys and aspirations… All I'm saying is not to leave before it's over.

Stay safe and happy reading

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Workout of the week - Lunge Matrix

A good warm-up before a run is essential for running performance and injury prevention. Warm-up consisting of static stretches and few meters of jog won’t cut it. Lunge Matrix is an excellent method to warm up for your run. It takes about 3 minutes to do it and prepares the body well enough to take the stress of the running workout.

It was originally created by Dr. Gary Gray, and coach Jay Johnson customized it for running and popularized it.

How How does it improve running?

Lunge Matrix helps with mobilizing almost all the joints and make them ready for running. It brings fluidity to Hip extension, Hip flexion, Hip rotation, Knee flexion, and Ankle Dorsiflexion & Plantarflexion.

How to do it?

As the name suggests, the Lunge matrix consists of a series of 5 Lunge variations.

1. Forward / Front Lunge (10 Reps)

This is the basic lunge movement. Stand in a neutral position, and lunge forward. Keep the torso straight, and the knee should almost touch the ground. Get back to starting a position. Repeat while alternating the legs.

2. Lunge with Torso Twist (10 Reps)

This is an improvisation on the front lunge movement. While in the front lunge position, you twist your torso towards the leg that is in the font.

3. Lateral / Side Lunge (10 Reps)

Stand in a neutral position. Raise your knee to take a step laterally (to the right or left) and lunge. Alternate the legs and repeat.

4. Back and to the Side Lunge (10 reps)

This is an improvisation on the lateral lunge. While doing side lunge step back diagonally. Alternate the legs and repeat.

5. Back / Reverse Lunge (10 reps)

This is similar to Front Lunge, but you step backward as opposed to stepping forward.

Here is the video demonstrating the complete set (courtesy: Coach Jay Johnson)

The World of Running - Olympics Special

Our previous newsletter gave a sneak peek on why we would not see our Indian marathoners put forward their show at the Tokyo Olympics. India’s record at a marathon distance remains unbeaten for straight 43 years, set by Shivnath Singh at the Jalandhar Marathon in 1978. Keeping that aside, Marathon in general over the past decades has been the battleground between the Ethiopians and the Kenyans on the competitive scale, regardless of gender.

Women’s marathon is scheduled for 7 August in Sapporo, around 500 miles north of Tokyo. This change was considering Tokyo’s punishing summer heat. Men’s marathon is scheduled a day later.

In this week’s newsletter, we’ll look at some of the strongest women contenders at the Tokyo Olympics 2020:

Brigid Kosgei - the current marathon world record holder for women running in a mixed-sex race, with a time of 2:14:04 achieved on 13 October 2019 at the Chicago Marathon. She also won the London Marathon consecutively in 2019 and 2020. While this would be Kosgei’s first Olympics appearance, she’s the most experience among all other contenders.

Ruth Chepng'etich - the 2019 Marathon World Champion, her personal best marathon time of 2:17:08 at the Dubai Marathon in 2019, which is the course record, makes her the 4th fastest women marathoner. Though less experienced amongst other contestants, Chepng'etich’s recent Half Marathon World Record time of 1:04:02 makes her second hot favourite.

Lonah Chemtai Salpeter - a Kenyan-Israeli runner, competed in the marathon for Israel at the 2016 Summer Olympics, will be representing Israel again in Tokyo Olympics. Her personal best marathon time of 2:17:45, which is Israel’s national record, made her the 6th-fastest woman in the marathon in history and the second-fastest European of all time.

Roza Dereje Bekele - presumably youngest amongst all the contenders, at 24, Dereje would be making her first Olympics appearance. Her personal best marathon time of 2:18:30 in 2019 where she secured 1st place at the Valencia Marathon and Dereje’s 3rd place at the London Marathon in the same year with a time of 2:20:51 makes her one of the athletes to watch out for in the streets of Sapporo.

Stay tuned to our next week’s newsletter for details on hot favourites in the men’s marathon competition and some added insights on the course in Sapporo.


Brigid Kosgei holds the women’s World Record for the marathon with a time of 2:14:04.

Can you guess who holds the women’s Olympics Record for the marathon and the name of the city which hosted the record?

The answer to the Previous Quiz is the late Surat Singh Mathur. Mathur was the first athlete from independent India to finish a marathon at the 1952 Helsinki Olympics, finishing 52nd with a timing of 2 hours 58 minutes and 9.2 seconds.

Congratulations to Dilip Kumar @dilipsdil_runnerbyheart (insta) Samuel Sudhakar @gogulla (Twitter)

Compiled by Team GeeksOnFeet - Karthik, Aravind and Aditi

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