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Weekly Cadence by Geeks on Feet

This week’s edition of our Weekly Cadence covers

  • Having tight quads, we have a perfect stretch for you

  • Looking for a budget friendly short distance shoes, look no further than our weekly shoe pick

  • Know all about Airtel Hyderabad Marathon’s 10th edition run results

  • And the challenge known as “Malnad Ultra” from the horse's mouth

Happy reading and happy running!

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@ShoeGeeks

Shoe of the Week - Adidas Supernova

If you are running distances up to 15k and looking for a budget-friendly experience of Adidas’s bouncy Boost midsole, Adidas Supernova is a great option to try out. Adidas Supernova uses a combination of Boost foam (TPU) and Glide foam (more traditional EVA). This hybrid midsole is what gives unique characteristics to this shoe, that combines bounce, and flexibility. At 311g, it is not a lightweight shoe though. Supernova is on sale across online stores, and one can grab it for under 5k.

Workout of the week -Couch Stretch

Quadriceps are the most important muscles when it comes to handling the impact load and limiting the stress on the knees. At RunMechancis, we observe that Quadriceps are often tight across runners. Couch stretch improves quadriceps and hip flexor mobility. Mobilization of quadriceps improves hip extension, relieves tight hamstrings, reduces anterior pelvic tilt, and improves lower back mobility.

How to do it?

This stretch requires the support of the wall or chair or a couch as the name suggests. It is advised to keep some padding or cushioning below the knee for support.

  • Keep the knee support near the wall.

  • As a first step, get into a kneeling position.

  • Slide one of the knees onto the pad which is close to the edge of the wall as shown in figure A

  • Now extend forward one of the knees at a right angle, while continuing to keep the other knee close to the edge of the wall as shown in figure B - Low Lunge position.. Ensure that the toes of the foot touching the wall are pointing upwards (ankle plantar flexion) - Hold this position for about 20s.

  • Position yourself to place your hands on the knees, and use them to lift your torso up, as you stretch hip flexors.

  • Keep pushing your torso upright, till your glutes touch the foot and reach the final position as shown in figure C - High Lunge Position. Hold this position for about 20s.

  • At all times engage your glutes and keep your torso, hips, and knees in the straight line.

When to do it?

We recommend that this stretch is part of every runner’s mobility regime. You can also include it as part of your cool-down stretching route. This stretch can be done 4 to 5 times in a week, with 2 to 3 repeats of 20 seconds on each side.

Highlights from the World of Running

The Airtel Hyderabad Marathon 2021

6,000 runners participate in the 10th edition of the Airtel Hyderabad Marathon

The Airtel Hyderabad Marathon-2021 on Sunday saw over 6,000 participants. The annual calendar event returned after a one-year gap due to the Covid-19 pandemic. Though the number of participants declined by 76% compared to the 2019 edition owing to restrictions in registrations to 8,000 participants this year, the event stood out this year as a record-breaking one. Around 500 runners ran in the full 42K marathon flagged off by Hyderabad police commissioner Anjani Kumar, and 2,000 runners ran in the half-marathon flagged off by GHMC commissioner DS Lokesh Kumar at Peoples Plaza. The majority of 3,500 runners participated in the 10K Run flagged off by Cyberabad police commissioner Stephen Ravindra. Read more here

Stephen Kosgei breaks the course record

Stephen Kosgei from Kenya recorded 2 hours, 23 minutes and 52 seconds to win the top position in the full marathon and also to create a course record. Manvendra Singh, who clocked 2:31:09 came second while Mohith Rathod was third with a time of 2:46:45. On the women’s side, Sonika surged to victory in 2 hours, 56 minutes and 7 seconds. Jyoti Gawate followed her in second place in 3 hours and 41 seconds while Divyanka Chaudary finished third with a timing of 3:28:57. Read more here

Marathon Elite: Men

Marathon Elite - Women

Upcoming Races

  • AFMC Pune Marathon: December 26, 2021

  • 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

Race results:

  • Airtel Hyderabad Marathon (19 December 2021) results

@GeeksOnFeet

Malnad: An Ultra to Reckon

The Malnad Ultra, India’s premier endurance run, is an annual festival for trail running enthusiasts. The race, just in its fifth edition, is a qualifier for UTMB as well as the Western States Endurance Run. The course is laid out in the heartland of Indian coffee in the Malnad region of Karnataka at an altitude of 3000 to 4500 feet. The Malnad Ultra combines the rigor of an ultra-marathon set in the western ghats of South India with an experience of running through the coffee estates.

The terrain, elevation gain, and cut-off time are rigorous enough to take a toll. Running is a journey for all of us, and so are the days leading to the race day. We reached out to a few finishers of 2021 to understand their journey and experiences of pre, during, and post the race.

Click here to understand their training schedules and the race experience.

Recent Articles

Running Quiz

The Chennai Marathon, one of the largest marathons in India, is just around the corner. The event is one of the few in India to be organized by a running community.

Can you guess the name of the running community which organises the Chennai Marathon?

The answer to last week’s quiz is 1250 participants, who participated in the 1st edition of the Hyderabad Marathon.

Congratulations to

Sumanth Patlolla on email, @GVikramGoud G. Vikram Goud on Twtter, Santhosh DV @varadarajusanthosh, Shiv Kosgi @coachshivkosgi on Instagram

for the correct answer to last week’s quiz

Compiled by Team GeeksOnFeet - Karthik, Aravind and Aditi

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