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This week’s edition of Weekly Cadence covers

• This week's workout is Step-Ups. a unilateral exercise that improves balance and strengthens quadriceps, glutes, and adductors.

• Shoe of the week - Puma Deviate Nitro Elite, it's everything that a super shoe needs

• The four-time Olympic champion, Mo Farah, has announced that he will be returning to racing after fracturing his foot in the spring of 2021. This is in our Around the World highlights

• Do listen to our new podcast episode release on - Common Mistakes in Running

Happy reading and happy running!!!

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Work out of the week - Step-Ups

Step-ups are a unilateral exercise that improves balance and strengthens quadriceps, glutes, and adductors.

How to do it?

This workout requires a plyometric box or a sturdy bench.

• Use a plyometric box with minimum height to your knees

• Stand close to the box with a hip-width stance, optionally hold dumbbells

• Before you step on the box engage your core and glute muscles, which will help to keep your balance and not tilt on the side

• Keep your core engaged, have a mind-muscle connection

• Now step up on the box with your left leg and place the foot fully on the box (as shown in the figure A)

• Now use the left leg to raise yourself up onto the box

• Complete standing on the box with knee, hip, and ankle fully extended( as shown in figure B)

• Hold on for a few seconds

• Use your right leg to step down, followed by your left

• Repeat the same with your right leg

When to do it?

This can be included as part of your strength training with 3 sets of 10 repeats on each side. You can hold dumbbells or kettlebells as a progression.

@ShoeGeeks

Shoe of the Week - Puma Deviate Nitro Elite

Puma Deviate Nitro is one of the first shoes launched in India, that brought carbon plated trainers accessible to the Indian running community. However, the Nitro foam used in Deviate Nitro is not ideal for racing. Deviate Nitro Elite is the racing version of Deviate Nitro that uses PEBA foam and a better carbon plate. It weighs less than 200 grams, it is on par with other supers shoes. Launched last week, this super shoe is available on the Puma India site, as well as other online retailers. Puma has priced the shoe very well and is the most affordable among the super shoes available in India.

Look out for #shoegeeks review of Deviate Nitro Elite, which will be out soon!

Highlights from around the World of Running

Yehualaw sets the world 10km record in Castellón

Yalemzerf Yehualaw has broken the women’s 10km road record in Castellon, Spain, with a time of 29:14. The 22-year-old sliced 24 seconds from Kalkidan Gezahegne’s world record of 29:38 on Sunday (Feb 27) in Spain. It comes after a couple of record-breaking near misses. In the Antrim Coast half-marathon, last September she set what appeared to be a world record of 63:43 before it transpired the course was 54 metres short. Then, in the Great Ethiopian Run last month, she seemingly clocked an African all-comers’ record of 30:14 at high altitude in Addis Ababa, only to see the time adjusted to 31:17 due to a timing error. In early January, Yehualaw was slated to run the Valencia 10K, where she was planning a record attempt, but a positive COVID-19 test kept her off the start line. Read more here

Mumbai : No place to sleep at night yet Raigad girl wins marathon

A young woman from Raigad, with no place to sleep at night after she reached Mumbai for the marathon held at marine drive, won the five km run. The Pink Run marathon was conducted at the Marine Drive on Sunday morning, with over 6000 women participating in the event. Rutuja Sakpal reached Mumbai at 6.00 pm on Saturday, along with her brother, after participating in the national athletic trials. She slept at the Marine Drive till 12.00 am until the police chased them out. The siblings later went to a park nearby and slept there till 2.30 am, but they were chased out from there as well by security. They then came back to Marine Drive and stayed there till the race began in the morning. Rutuja reportedly was denied checking into hotels since they were perceived as a young couple. They then decided to spend time at Marine Drive. Rutuja finished the 5 km race with a timing of 19.03 minutes. She was awarded a scooter and a mobile phone. Read more here

Mo Farah will return to racing at the Vitality London 10,000

The four-time Olympic champion, Mo Farah, has announced that he will be returning to racing after fracturing his foot in the spring of 2021. Farah will be running at the Vitality London 10,000, which is scheduled to take place on May 2. Farah has won the Vitality London 10,000 seven times in his career, setting the British 10K record of 27 minutes and 44 seconds in 2010. The race returns to its iconic central London course in 2022 for the first time since 2019. Last year, Farah hoped to qualify for the 10,000m at the Tokyo Olympics, but he suffered a foot injury in late May 2021, which ruled him out for the remainder of the season. Read more here

Boston Marathon comes out to help Ukrainian participants

@GeeksOnFeet

🎙️Ep 15: Common Running Mistakes

In this episode, Host Aditi discusses the most common running mistakes that runners do in training and their approach, and how to avoid them with Coach Zac Newman.

• Running too much too soon

• Lack of recovery

• Lack of variety in training

• Incorrect goal setting

• Too much racing

🎧 Listen to this episode on your favorite podcasting app.