Practical guide to build high mileage through consistency and patience in this week’s #GeeksonFeet
Front squats build strength in the quadriceps, glutes, and core while reinforcing running posture. Know more in #WoW
#Runstrong is now agent-ready; try it and share it with fellow runners
Western States 100 delivers record-breaking performances; this and more #RunSHORTs
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Runners, some studies suggest compression socks & sleeves don’t improve race times, but they do reduce perceived soreness. What’s your take? #geekspoll
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The results of last week’s poll on what is the preferred way to learn about running are now out.
Front squats build strength in the quadriceps, glutes, and core while reinforcing running posture. They improve force production and knee resilience, helping runners generate more power during climbs, sprints, and faster-paced efforts while reducing the risk of injury.
Stand with your feet shoulder-width apart and rest the barbell across the front of your shoulders with your elbows high.
Brace your core, sit your hips down and back while keeping your chest tall, lower until your thighs are at least parallel to the floor, then drive through your mid-foot to stand back up under control.
Repeat for 8 to 10 reps for 2 to 3 sets
High mileage isn’t about copying elite runners or chasing Strava leaderboards. It’s about safely running more than you do today. In this practical guide, Team GeeksOnFeet combines training science with real-world lessons from the geeksonfeet community of runners to explain how to build mileage sustainably.
The article covers the principles and tips to build high mileage. Why consistency beats big jumps, how adding running days and doubles can safely add mileage, why easy runs should become even easier during mileage blocks, and the importance of strength training, recovery, and patience. Read the full article: https://geeksonfeet.com/posts/the-long-game-high-mileage/
geeksonfeet@geeksonfeet
RunStrong is now agent-ready. We are launching the RunStrong MCP Server. Your ChatGPT or Claude can now connect to structured training context: plans, workouts, paces, race goals, race calendar, diet log and more Ask: “What are my workouts this week?” “What if I missed a
2:55 AM · Jun 15, 2026 · 763 Views
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The 2026 Western States 100 produced one of the fastest editions in the race’s history, thanks to unusually cool weather and an exceptionally deep field. Jennifer Lichter broke Courtney Dauwalter’s course record, winning in 15:28:05, while France’s Vincent Bouillard shattered the men’s course record by an astonishing 23 minutes, finishing in 13:46:15.
The depth of the race was equally remarkable. Four men finished under the previous course record, and an incredible 87% of starters reached the finish, the highest finish rate in Western States history. Read the full details: split-by-split analysis, tactical moves, and how the records unfolded in this
Assam Chief Minister Himanta Biswa Sarma on Saturday said that cricket legend Sunil Gavaskar has proposed that the northeast state organise an international marathon on the lines of a similar event in Tokyo. “Shri Sunil Gavaskar ji met me & proposed to organise an International Marathon in Guwahati on the lines of the Tokyo Marathon,” Sarma said in a post on X. Sarma said the government will examine the proposal. “We will be glad to host it & will definitely examine it,” he added.
Himanta Biswa Sarma@himantabiswa
Shri Sunil Gavaskar ji met me & proposed to organise an International Marathon in Guwahati on lines of the Tokyo Marathon’25. We will be glad to host it & will definitely examine it. Like many of my generation, I also shared with him my childhood memories of those SUNNY knocks!
7:30 AM · Jun 27, 2026 · 351K Views
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Monsoon is here, and unless you are a barefoot runner, managing your shoes indeed gets a bit tricky, especially if you are a one-shoe runner. You not only have to deal with a dripping wet shoe, but also with stubborn wet mud. The traditional way of squeezing in old newspapers inside your shoes works rock-solid. First, if there is debris stuck on your shoes, use the jet spray in your washroom to flush them out. Then, place crumpled newspaper inside to absorb excess moisture, and store them in a warm, well-ventilated area. This method ensures sufficient drying time while you hustle at your day job.
Running in monsoon can be tricky, especially if you are l eagerly chasing the weekly mileage. We got you covered with more such tips. Check them out here.
Most of us are burning midnight oil to catch all the live action in the 2026 FIFA World Cup. A footballer covers 9- 13 km in a 90-minute match. The distance covered includes hundreds of changes in speed and direction.
Walking: ~20–30%
Jogging: ~35–45%
Running: ~20–30%
High-speed running: ~5–10%
Sprinting: ~1–3%
Modern football tracks the movement of the players using GPS trackers, wearable sensors, optical tracking cameras, and so on. FIFA has provided the data of each player on its website. The next question that might pop up in your mind: “Do footballers run marathons?” More on it next week!
Contributors to this edition: Aditi Pandya, Karthik Nadar, RameshBabu PV, & Aravind Yarra
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