Weekly Cadence by Geeks on Feet

This week’s edition of our Weekly Cadence covers

  • Check the Twitter poll and share your 2021 running achievements

  • Check out the workout of the week to improve your running posture with body lean

  • Need a daily trainer with stability shoe on sale, see the shoe of the week - Brooks Adrenaline GTS 21

  • Marathon season is here and we have covered an important aspect of training, i.e. tapering; in this month’s podcast

  • And then is our weekly quiz

Happy reading and happy running!

Trending on Twitter

It is time now to look back at the year gone by and take a check on where we stand. What were your running achievements? Were you able to meet your running goals? (Reply with your answers on Twitter.)

For interesting updates from the world of running, please follow us on Twitter!


Shoe of the Week - Brooks Adrenaline GTS

Brooks Adrenaline GTS is a classic stability shoe. In its 21st edition, it is one of the best stability shoes that can work as a daily trainer. At 294g (US 9), it is lighter than stability shoes such as Asics Gel Kayano, and Saucony Omni. With Adrenaline GTS 22 launched recently, If you are looking for a classic stability trainer, the older Adrenaline GTS 21 can be grabbed for under 10k.

Workout of the week -Wall Drill

A slight lean forward while running puts you in a good posture for strong push-off and glute engagement. It helps to get a better economy while running. Lean forward posture naturally engages the core. Lean should come from the ankle (as against bending at the waist), aligning it with the lumbar spine, and keeping the pelvis neutral.

Wall Drill is a classic running-form drill to teach lean forward body posture. Wall Drill also helps with learning to drive the knee up while running.

How to do it?

This drill requires wall support.

  • Stand a few feet away from the wall, and face yourself towards the wall.

  • Stand with your hands touching the wall at shoulder height with straight elbows.

  • Step back and forward to adjust the distance so that you lean forward slightly from the ankle. Ensure your body is in a straight line as you lean against the wall as shown in figure A.

  • During the lean; your head, lumbar, pelvic spine, and ankle should be neutral and aligned in a straight line

  • Once you are in this position, stand on the toes of one leg, and drive the other knee forward towards the wall, as shown in figure B

  • Actively hold the raised knee position for a few seconds (10-20s), and then get back to the ground. As you land, ensure you are landing on the toes. Ensure the hip is not dropping while holding this position.

  • Repeat the same with the other leg.

  • As you progress, make it more dynamic by reducing the time you will hold raised knee position as if you are running in place.

When to do it?

Since this is a form drill, doing the drill before your run makes it easy to transcend to running. Keep the cues in mind while running - lean from the ankle, keep the body neutral, and don't arch the back.

Highlights from the World of Running

Sifan Hassan wants to try a marathon before Paris Olympics

Sifan Hassan was crowned Dutch Sportswoman of the Year for the second time in a row, after her heroics at the Tokyo Olympics. In her acceptance speech, Hassan revealed her aspirations of moving up in distance in the not too distant future. “I want to run a marathon before the Paris Olympic Games,” she said in her virtual acceptance speech. Hassan was unable to attend the award ceremony in person after testing positive for COVID-19. Hassan was also named European Athlete of the Year earlier this year in October. Read more here

Upcoming Races

  • Skechers Performance Chennai Marathon: January 2,2022

  • Bangalore Marathon: January 9,2022

  • Celebrate Life! Mysuru Half Marathon & 10K: January 30, 2022

  • AFLI Kolkata Full Marathon: February 6, 2022

  • Munnar Marathon: February 12-13, 2022

  • Manipal Marathon: February 13, 2022

  • IDBI New Delhi Marathon: February 27,2022

  • Pune International Marathon: February 27, 2022


🎧 The Art and Science of Tapering

If you are training for a marathon, listen to this 30-minute episode about the art and science of tapering to get the best out of your training. In this episode host Aditi Pandya talks to coach Pramod Deshpande, and marathoners Kartik Iyer, & Sharath Adanur.

This episode covers

  • The concepts of tapering

  • How tapering differs from different formats of running

  • What are the key activities to do during tapering

  • How to plan taper from week to week till the race day

  • Tapering for goal vs. non-goal races

  • Considerations of travel and jet lag for overseas races

🎧 Listen on your favorite podcasting app

Recent Articles

Running Quiz

2021 has been a comeback year in the world of marathon racing after having skipped most of the races in 2020 amidst the ongoing pandemic. The year however didn’t shy from breaking the world records specially during the last quarter.

Can you guess the race category which saw both men and women breaking the world record in 2021 and their names?

The answer to last week’s quiz is Chennai Runners. Chennai Runners is a not-for-profit club started in 2006 by a few enthusiastic runners, now responsible for organising the annual Chennai Marathon since 2010.

Congratulations to

Sumanth Patlolla, Sandeep Varma on email, Patrick @run4fitneas, Jagadish Shinde @jagadish.shinde.5, Siva Swaroop @runningyogicoach, Sandy @sandy_ser_unico, Vinodh Kumar S @barefoot_monk18 on Instagram, Sandeep Varma @sandeepvarma15, Sunder Nagesh @SunderNagesh on Twitter

for the correct answer to last week’s quiz

Compiled by Team GeeksOnFeet - Karthik, Aravind and Aditi

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