We demystify energy gels in our newest podcast episode with Vikas Malik, covering carbohydrate absorption, gel formulations, hydration, caffeine and gut training
This week’s workout is the Romanian deadlift, a simple strength exercise for developing the hamstrings, glutes and posterior chain.
Freshworks Chennai Marathon joins AIMS as a member, New York’s once-reliable 9+1 marathon route, Unfortunate death of a runner during the Nandi Hills Monsoon Marathon and more in #RunShorts
A tip for runners to improve their leg power, coordination and the ability to recruit fast-twitch muscle fibres.
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The Dumbbell Romanian Deadlift (DB RDL) strengthens the hamstrings, glutes, and lower back, improving hip extension and running power. It enhances posterior-chain strength and stability, helping runners maintain efficient form, especially during the later stages of a race.
How to do it:
Stand with feet hip-width apart, holding dumbbells in front of your thighs. Push your hips back while keeping your knees slightly bent and your back neutral, engage your core
Lower the dumbbells close to your legs until you feel a stretch in your hamstrings.
Drive your hips forward and squeeze your glutes to return to standing position.
Do 2 to 3 sets of 8 to 10 reps
Energy gels have become a marathon essential, but choosing and using them can be surprisingly confusing. What is the difference between concentrated, isotonic and hydrogel formulations? Does the glucose-to-fructose ratio matter? How much carbohydrate can the body absorb, and should every gel be taken with water?
In Episode 48 of The World of Running, host Aditi Pandya speaks with Vikas Malik, endurance runner, researcher, and co-founder of LEAP Nutrition. They break down what goes into an energy gel, why runners are now consuming 90 grams or more of carbohydrate per hour, and how to begin fuelling before fatigue sets in.
The conversation also covers gut training, caffeinated gels, electrolytes, cramps, common additives, and what runners should check on a gel label. Most importantly, Vikas explains how to develop and practise a simple race-day fuelling strategy that works for you.
Personalised training plans designed to make your run efficient, pacier, and get you race-ready. Whether you’re chasing a PB or training for your first race, we’ve got your plan and support!
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If you are new to running or a pro runner. This one is for you. The training plan offers:
Personalised mileage and flexibility with training days per week
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Strength training, supported by workout videos
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31-yr-old dies during Nandi Hills marathon
A marathoner, who hailed from Punjab and was working in Bengaluru, died while taking part in the Monsoon Marathon at Nandi Hills on Sunday. The deceased, Aman Deep Singh Jagde (31), was running the half-marathon, which is 21.2 km, when he developed chest pain. The ambulance stationed at the venue rushed to his help, provided him first-aid and shifted him to a hospital. But he died after failing to respond to treatment. Jagde, who was working in a private company at Manyata Tech Park, ran marathons regularly. He was rushed to Sri Madhusudhan Sai Institute of Medical Sciences and Research Hospital in Muddenahalli, where doctors attempted to revive him. However, he was declared dead. Read more here
Freshworks Chennai Marathon has joined AIMS as a member
Freshworks Chennai Marathon has become a member of AIMS, the global association of marathon and distance-race organisers. Its course was already measured to AIMS/World Athletics standards. Membership now places the event within an international network of nearly 470 races, supporting knowledge exchange and overseas promotion. It should not be confused with a World Athletics race label, which involves a separate and more extensive set of event standards. Read more here
NYRR removes 9+1 guaranteed entry
Across the world marathons are tightening the process of how runners can enter them. NYRR joined the fray now. New York Road Runners is changing its popular 9+1 programme, one of the most reliable ways for local runners to secure entry into the New York City Marathon. Under the current 9+1 programme, NYRR members can earn guaranteed, non-complimentary entry by completing nine qualifying races and volunteering at one event during the year.
From 2027 now runners must first enter a member-only lottery. At least 15,000 selected runners will then pay $99 for a 9+1 Pass before attempting the usual nine races and one volunteering assignment. Successful participants will earn entry to the 2028 marathon, but must still pay the marathon registration fee.
NYRR says the change will reduce pressure on its smaller races, which frequently sell out because of runners pursuing 9+1 qualification. Read the official NYRR announcement
New York’s Unofficial Marathon With No Fixed Distance
The Williamsburg Bridge Marathon is one of New York’s strangest running events. It has no permit, no entry fee and, and no predetermined distance.
A computer randomly chooses how many times participants must cross the 1.38-mile Williamsburg Bridge path. This year’s number was 17, producing a distance of approximately 21.4 miles. Only 68 runners completed the challenge, with Maya Geller winning the women’s race in 3:15:04 and Joe Cady leading the men in 2:30:13.
What began with around 20 runners four years ago attracted an estimated 300 to 400 people this year. The unusual format created a lively community atmosphere. Supporters brought cake, music and chairs. Software engineer Matt White created the event after failing to qualify for the New York City Marathon.
Shall we be having an unofficial marathon for those who couldn’t get in the Mumbai Marathon? Read more here.
Race Calendar
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Sprinting may seem unrelated to marathon training, but a small dose can improve leg power, coordination and the ability to recruit fast-twitch muscle fibres. The key is keeping it short and controlled.
Start with hill sprints, which limit top speed and reduce some of the strain associated with sprinting on flat ground. After a thorough warm-up, run 4 repetitions of 6–8 seconds on a moderately steep hill. Use a strong but relaxed effort, around 95%, and walk back for complete recovery. Gradually progress to 6–8 repetitions once a week.
These should not feel like intervals. You should finish feeling sharp, not breathless or fatigued. Avoid sprinting after long runs or after intense workouts when your hamstrings, calves or Achilles tendon feel tight. During peak marathon training, one short weekly session is enough.
The 2026 Badwater 135 took place from July 27 to July 29, 2026. Max Jolliffe (USA) won the men’s race in a record-shattering 20 hours, 53 minutes, and 41 seconds, becoming the first person to finish under 21 hours. Carmen Maria Perez (Spain) set a new women’s record at 21 hours, 5 minutes, and 32 seconds. She was placed overall 2nd in the race. Both the top runners have crushed previous records in extreme heat conditions. The difference between top 2 finishers was around 12 minutes, this for a 135 mile course!
The Badwater 135 originated from a desire to connect the lowest and highest points in the contiguous United States. This race involves running 135 brutal miles from Death Valley (-282 feet) to Mount Whitney Portal (8,300 feet). Runners endure blistering temperatures up to 54°C (130°F) while tackling three mountain ranges with 14,600 feet of cumulative ascent.
Contributors to this edition: Aditi Pandya, Karthik Nadar, RameshBabu PV, & Aravind Yarra
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