A deep dive into split data from HYROX Bengaluru singles finishers at #GeeksonFeet
Good Mornings are an excellent exercise for runners as they target the posterior chain. Read more in #WoW
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Good Mornings are an excellent exercise for runners as they target the posterior chain, including the glutes, hamstrings, and lower back, which are essential for efficient running. They help improve hip hinge mechanics & enhance running posture.
How to do it?
Stand with your feet hip-width apart and your hands behind your head.
Keep your back neutral and knees slightly bent, hinge at the hips, and lower your torso until you feel a stretch in the hamstrings.
Drive your hips forward and return to the starting position while maintaining control throughout the movement.
Repeat 8 to 10 times
A deep dive into split data from HYROX Bengaluru singles finishers reveals that the biggest separator isn’t raw speed, but durability. Athletes who started at identical running paces finished anywhere from 8 to 20 minutes apart, purely based on how well they resisted fatigue in the second half of the race.
The analysis shows that while running accounts for nearly half the performance gap between fast and slow athletes, the strength stations contribute almost as much. Surprisingly, Wall Balls emerged as the biggest time sink, followed by Sandbag Lunges, Burpee Broad Jumps, and the Sledge Pull. The SkiErg and Row, meanwhile, barely differentiated athletes.
Another major finding: many athletes lose significant time by starting too aggressively. The slowest quartile paid a heavy price for fast opening runs, only to see their final kilometre deteriorate dramatically. Even transitions matter, with slower athletes spending several extra minutes in the Roxzone between stations.
The full article breaks down every station, run splits, and pacing patterns.
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London Marathon 2027 will be a two-day event
The London Marathon is about to make history again. After a record 1.3 million ballot applications, organizers have confirmed that the 2027 London Marathon will be held across two days, becoming the first World Marathon Major to adopt a weekend-long format. A record 100,000 runners are expected to take part on April 24–25, nearly doubling the traditional field size.
For 2027, the elite women’s races will headline one day and the elite men’s races the other, alongside two separate mass-participation events. Organizers estimate the expanded format could generate more than £150 million for charity, further strengthening London’s position as the world’s largest fundraising marathon.
Read more here.
Search and find races using our Race Finder at geeksonfeet.com/races.
If you are planning a high mileage plan (more than 80km) for your next marathon, recovery is probably the biggest challenge you will face. Active recovery is one of the ways to achieve high mileage while recovering for the next quality workout. But running longer recovery runs, like a 10km run in a single session, can be a challenge in the morning, after a quality workout.
Rather than doing one long recovery run the day after a grueling track session, split your mileage into two shorter runs, such as 6km in the morning and 8 km in the evening. Splitting your mileage into a “double” is easier on the body, allows you to rest and refuel between efforts, spaces out the impact pounding, and ultimately provides a much better recovery effect than trying to cram all the miles into a single session
Hyrox is taking the global and Indian fitness scenes by storm. Founded in Hamburg, Germany, in 2017 by Olympic field hockey champion Moritz Fürste (2008, 2012 Olympic gold medallist and 2006 World Cup winner) and Christian Toetzke, the event was built specifically for everyday gym-goers.
They designed a standardized format: alternating between a 1 km run and a functional fitness workstation, repeated eight times. This event gave fitness enthusiasts a way to test themselves and compare results. What started with just 650 participants in 2017 has now exploded into a massive global phenomenon.
Contributors to this edition: Aditi Pandya, Karthik Nadar, RameshBabu PV, & Aravind Yarra
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