View this email in your browser

Continuous practice is the only way to be ready for the future. I have been undergoing rehab and one of the focus areas is engaging glutes. Glutes engagement is a tricky thing as it is to be brought into our conscious mind while running. I'm trying this while running and one of the benefits is that my form remains intact, during the last few kilometers, pace improves, and I feel less tired. Try it and let me know your thoughts. Marathons are back in the real world, happy training readers.

Stay safe and happy reading.

- Aditi Pandya

@ShoeGeeks

Shoe of the Week

Shoe News

New Balance launches NYC’s edition of Fresh Foam 1080v10

New Balance launches a special edition of Fresh Foam 1080v10, its high mileage daily trainer. The trainer is part of New Balance’s Fresh Foam X collection and is designed to commemorate the 50th anniversary of the 2021 TCS New York City Marathon.

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 - Hip Drop / Hip Hitch

Gluteus Medius (GMed) plays an important role in maintaining the level pelvis, and controlling hip rotation during the support phase. Not able to maintain stable pelvis, known as contralateral pelvic drop not only affects performance, but also can cause injuries. Read more about pelvic drop here.

Based on several studies, Hip Drop / Hip Hitch is proven as the most effective workout for improving GMed strength.

How to do it?

The starting point is to stand on a step with one leg and leave the other leg unsupported. (position A in the picture)

• Start lowering the hip on the side of the unsupported leg towards the ground.

• Keep the knees fully extended and don’t bend.

• Continue dropping the foot slowly, as low as possible till you reach the bottom most position (position B). Hold this position for 2-3 seconds.

• Once you reach the bottom most position, start raising the hip as high as possible (position D) and hold this position for 2-3 seconds.

Repeating this for 20 times and 3 sets everyday is a definite way to improve GMed strength and reduce contralateral pelvic drop.

Highlights from the World of Running

Courtney Dauwalter breaks course record to win her second straight UTMB title

Courtney Dauwalter led the race from start to finish to win her second consecutive crown on the 171 km loop around Mont Blanc. She shattered her winning time from 2019, beating it by two hours and two minutes (22:30:54) and setting the all-time female record. The record she broke was held by American Rory Bosio, running 22:37:26 in 2013 (on a course three kilometers shorter). Camille Bruyas (France) and Mimmi Kotka (Sweden) were second and third in 24:09 and 25:08, respectively. In the men’s race, François D'Haene won the race for the fourth time with a time of 20:45. Read more here

Sifan Hassan narrowly misses her mile world record in Brussels

Sifan Hassan, Olympic champion in 10,000 m & 5,000 m and bronze winner in 1500m, went after her own mile world record of 4:12.33 at the final Diamond League meet in Brussels. She came up just short, crossing the line in 4:14.75, becoming the fourth-fastest time in history. Axamawit Embaye was second (4:21.08) and Linden Hall was third in 4:21.38, an Australian national record. Read more here

Upcoming races:

• Patnitop Hill Marathon - 18 September 2021

• Kundalika River Marathon 2021 - 26 September 2021

• BMW Berlin Marathon 2021 - 26 September 2021 (World Marathon Majors)

@geeksonfeet

Master Downhill Running

Running downhill is fun. Especially in races, we all look out for those downhill sections to cover up the time that was lost while tackling the uphills. Despite the running feeling easy, downhills are hard on the lower body muscles, leaving nothing for the finish, and not to mention post-run DOMS. Learning the correct form and technique can help successfully tackle the downhills to your advantage. Using Downhill running in your training is also an excellent way to become a resilient runner. Read all about Downhill running in our new post.

Please also check our earlier post on uphill running here.

Earlier on @geeksnofeet