Weekly Cadence by Geeks on Feet

This week’s edition of Weekly Cadence covers

  • Single-Leg Deadlift as a unilateral workout, and its benefits are in the workout of the week section

  • Good news for Hoka fans, it's now officially available in India. Check out Hoka Mach 4, which is ShoeGeek’s featured shoe of the week

  • Apple the “know it all” now has an audio running experience designed to help users become more consistent and better runners. More in the highlights around the world section

  • Know all about why and which supplement to take in our recent GeeksOnFeet article

Happy reading and happy running!!!

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Shoe of the Week - Hoka Mach 4

Hoka Mach 4 is a lightweight trainer (232g for UK8/US 9 Men). It uses PROFLY foam (used in Carbon X2 racer) and offers very good bounce. However, the midsole is not very cushiony but stable. If you are looking for a lightweight daily trainer but would like to ace the speed training well Hoka Mach 4 is a good option to consider. It is now officially available in India on Tata Cliq.

Workout of the week - Single-Leg Deadlift

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 kettlebell or dumbbell and 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. See figure A.

  • 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 as shown in figure B.

  • Continue to descend down 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 up to the starting position in figure A.

  • 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.

Highlights from the World of Running

Aleksandr Sorokin breaks 11-hour barrier for 100-mile world record

Aleksandr Sorokin, a Lithuanian ultra runner has done it again, smashing two of his world records at the Spartanion 12-hour race in Israel. Sorokin completed 122 laps of a 1.46-kilometre loop to equal 177 kilometres of running in 12 hours – an average of 4:03/km. To put his performance in perspective, his time is equivalent to running 35 straight 5Ks in 20 minutes and 15 seconds each. He broke his previous personal best by 23 minutes, running 10:51:39, a whopping eight-second improvement per kilometre. Sorokin is the first human to break the 11-hour barrier. Read more here

After walking, Apple Fitness+ now wants you to start running

After it's Time to Walk program, Apple Fitness+ has introduced Collections and Time to Run to its repertoire. While Collections is a “curated series of workouts and meditations from the Fitness+ library organised to help users reach a goal”, Time to Run is an “audio running experience designed to help users become more consistent and better runners” and features popular running routes from certain cities. Time to Run episodes also features motivational and energizing music, with playlists curated by the Fitness+ trainers. The playlists are designed to match each run’s intensity, location, and coaching, capturing the spirit of the city where the run takes place. Apple Fitness+ is not available in India yet so Apple users will not be able to try out either of the programs. Read more here

Medical Giant Abbott Labs Announces a Push Into Biowearables at CES

Abbott Labs announced a new line of wearable devices designed to track certain measures of user health in a keynote address at the Consumer Electronics Show (CES). The healthcare giant’s new Lingo devices will monitor levels of substances like glucose, lactate, ketones and eventually alcohol in the body through a sensor worn on the user’s arm. The new devices will build on Abbott’s existing glucose monitoring tech developed to power the Freestyle Livre, a continuous glucose gauging device already available in Europe and used by athletes to better coordinate diet and training. The lactate sensor will measure the accumulation of lactate in the blood, which can serve as a key measure of athletic performance. Read more here

Upcoming Races

  • 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


Shoe Geeks - Best Running Shoes of 2021

Endurance runners put their bodies under physical stress for hours. Intervals, tempo, and long runs sap the body of all the resources that it has. Runners need appropriate and sufficient nutrition, and hydration to recover and adapt to ever-increasing loads. Apart from their macro/micro-nutrient requirements, many endurance runners seek supplements with their desire to improve their performance. This article will provide essential information about supplements, specifically for endurance runners. Read about them here

Recent Articles

Running Quiz

The Mumbai Marathon, held on the third Sunday of January every year, is the largest marathon in India, in terms of both participation and prize pool. The first event was held in 2004, titled the Standard Chartered Mumbai International Marathon.

Can you guess in which year did the Tata Group take over the title sponsorship?

The answer to last week’s quiz is the Half Marathon and 5K Road distance categories.

Half Marathon race category saw both men [Jacob Kiplimo - 57:31] and women [Letesenbet Gidey - 1:02:52] breaking the world record. Ethiopia's Ejegayehu Taye and Berihu Aregawi broke the world 5km records at the Cursa dels Nassos in Barcelona, clocking 14:19 and 12:49 respectively.

Congratulations to

spatel71 - Sanjeev Patel, runningyogicoach - Siva Swaroop, dilipsdil_runnerbyheart - Dilip Kumar on Instagram

for the correct answer to last week’s quiz

Compiled by Team GeeksOnFeet - Karthik, Aravind and Aditi

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