The body’s ability to use fat and carbohydrate efficiently is known as metabolic flexibility; learn more at #GeeksonFeet
DB Step-Ups are an excellent exercise for runners, as they primarily strengthen the glutes and quadriceps; more on this at #WoW
UTMB 2026 brings a blockbuster elite field to Chamonix; this and more at RunSHORTS
We’re launching a native RunStrong app for iOS and Android; get early access
Happy Reading!
Marathon training requires a massive time commitment that non-running friends and colleagues rarely understand.
How much of your actual training volume do you reveal to the non-runners in your life?
Answer Live Poll Here.
The results of last week’s poll on how runners rebuild their mileage after a break are now out
DB Step-Up is an excellent exercise for runners, as running is predominantly a single-leg movement, and step-ups build unilateral strength, hip stability, and control. It primarily strengthens the glutes and quadriceps, also challenging the hamstrings, calves, and core.
How to do it?
Hold a dumbbell in each hand, place one foot firmly on a box, and drive through that working leg to stand tall on the box. Keep the core engaged.
Keep the knee aligned with the foot and avoid pushing off strongly with the trailing leg.
Lower yourself back down slowly and with control.
Repeat 10 to 12 times per set for 2 to 3 sets.
Why do two similarly fit runners sometimes experience very different final 10 kilometres of a marathon?
The answer may partly lie in metabolic flexibility: the body’s ability to use fat and carbohydrate efficiently as pace, intensity, and fuel availability change. It is often simplified as becoming a better “fat burner,” but that misses half the story. Carbohydrate remains essential when the effort rises.
In our latest “Finding Next %” article, we explore what metabolic flexibility really means, why it matters for endurance performance, how training and nutrition influence it, and why fasted running or avoiding carbohydrates is not a shortcut to better results.
Can runners train their internal fuel switch, and could it help delay the dreaded marathon wall?
Read the full article to find out.
RunStrong training plans have seen lots of love from the Indian running community. We’ve had more than 1000 runners using RunStrong training plans. One of the most asked questions is: when will you release the native mobile app?
Well, the secret is out: we’re launching a native RunStrong app for iOS and Android! We are incredibly excited to share it with you, but before we release it to the world, we want our most loyal readers to be the first to try it.
Get exclusive early access before the public launch.
Have a direct impact on the final app with your feedback.
What’s involved?
Just use the app as you normally would and let us know if you run into any hiccups or have ideas for improvement. Ready to get started?
Please share your interest here.
Access the plans now at https://runstrong.geeksonfeet.com/training-plans/
Whether 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
Pace calculator
Strength training, supported by workout videos
Got Running Questions? We’ve Got Answers. Hit a training plateau or need advice on your next race? Join the new RunStrong Community Forum to ask questions, share tips, and connect with fellow runners.
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The elite start lists are out for HOKA UTMB Mont-Blanc 2026, and the fields are stacked. Nearly 850 elite athletes from 54 countries will race across the OCC, CCC and UTMB World Series Finals from 24–30 August.
The 174km UTMB sees Kilian Jornet return for the first time since 2022, alongside Courtney Dauwalter, defending champion Ruth Croft, Jim Walmsley and 2024 winner Vincent Bouillard, fresh from his Western States course record. Britain’s Josh Wade also returns after finishing third last year, while defending men’s champion Tom Evans is absent.
The CCC and OCC are equally deep, with Jennifer Lichter, Tove Alexandersson, Francesco Puppi and Rémi Bonnet among the names to watch. Chamonix is set for one of the strongest UTMB weeks yet. Read more here.
Germany’s Amanal Petros claimed his first major title at the Birmingham 2026 European Athletics Championships, winning the men’s marathon in a championship record 2:09:11.
Petros made his decisive move soon after halfway, breaking clear after 25K and building a lead of nearly a minute. He slowed dramatically in the final kilometres but still had enough in hand to win by seven seconds.
Italy’s Pietro Riva took silver in 2:09:18, adding marathon silver to his half-marathon silver from Roma 2024, while Gashau Ayale of Israel earned bronze in 2:09:21. Read more here.
Around 30,000 participants are expected to take part in the NMDC Hyderabad Marathon on August 29 and 30, with Cyberabad Police, Cyberabad Municipal Corporation (CMC) officials and event organisers working on traffic management and safety arrangements. The events will begin on August 29 with the Persons with Disabilities Race at 6.30 a.m., followed by the 5K Run involving around 6,000 participants. The main event featuring the full marathon, half marathon, and the 10K will be held on August 30, 4.30 a.m. onwards from People’s Plaza and concluding at G.M.C. Balayogi Stadium. Police identified crowd movement, starting points and merging routes as key operational challenges. Officials said road surfaces would be checked and potholes and damaged stretches rectified ahead of the event. Read more here
Race Calendar
NMDC Hyderabad Marathon is hosting a Race Preview Webinar on Saturday, 22 August at 6:00 PM, with GeeksOnFeet partnering on the session to help runners get race-day ready.
Race Director Rajesh Vetcha, Assistant Race Director Subham Mishra, and Medical Director Dr. Krishna Mohan will cover route facilities, aid stations, She Races initiatives, key race-day updates, and other important information for participants. Kartik Subramanian from GeeksOnFeet will moderate the discussion.
The session will be streamed live on YouTube and will also include a live Q&A, making it a useful pre-race briefing for anyone lining up at the Hyderabad Marathon.
Search and find races using our Race Finder at geeksonfeet.com/races.
As we explore in this week’s article on metabolic flexibility, the goal is to help the body use the right fuel for the demands of the effort.
Experienced runners can occasionally use two-a-day training to challenge both sides of metabolic flexibility. Complete the harder interval or threshold session first, with adequate carbohydrate intake to maintain intensity and training quality. Later in the day, add a short, honest easy run while muscle glycogen is partially depleted from the morning session.
The aim is to expose the body to lower carbohydrate availability during low-intensity exercise, without compromising the quality of the key workout.
This is an advanced strategy, so use it sparingly, continue eating enough overall, and prioritise protein, fluids and electrolytes between sessions. Avoid it during periods of heavy fatigue, illness, injury recovery, or low energy availability. Beginners will gain far more from consistent single-session training, and two-a-day is unnecessary.
Marathon Finisher medals are being used as powerful marketing tools and keepsakes. They are incorporating local landmarks ( ex: London Tower Bridge), Interactive and novel features (e.g., puzzles, bottle openers).
The 2026 Sydney Marathon finisher medal is designed by Ambrose Killian. The front of the medal features a blue and white beaded disc, representing communities coming together for this marathon. The reverse side incorporates all the landmarks in the marathon route ( Sydney Opera house, The Coathanger, Hyde park and so on). The eight circles at the top acknowledge the 8 Abbott World Marathon Majors. The raised dots above the letters TCS Sydney Marathon represent 42.2 in Standard Braille. It is added to ensure visually impaired and blind athletes can tactically read and experience their race achievement.
Got any unique finisher medals in your collection? Share the medal photos with us!
Contributors to this edition: Aditi Pandya, Karthik Nadar, RameshBabu PV, & Aravind Yarra
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