Supplement guide on protein for runners at #GeeksOnFeet
Split Squats strengthen the glutes, quadriceps, hamstrings, and calves, more in this week’s #WOW
Hyderabad marathon scored 84 points for its eco-friendly, zero-waste initiatives; it joins elite global events at World Athletics ABW Silver Standard for sustainability. This and more at RunSHORTS
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Split squats improve balance, stability, and leg strength while correcting left-right muscle imbalances. They primarily strengthen the glutes, quadriceps, hamstrings, and calves, helping generate more power during running.
How to do it?
Stand in a split stance at hip-width distance. Lower your body until both knees are bent to about 90 degrees, keeping your torso upright and your front knee aligned over your foot.
Push through the front heel to return to the starting position,
Complete all repetitions before switching legs.
Do 2 sets of 8 to 10 repetitions.
Open any quick commerce app, and you’ll find dozens of protein powders, all claiming to be the best. But what actually matters for runners? Our practical guide cuts through the marketing noise to explain who really needs a supplement, how to choose between whey and plant proteins, which certifications to look for, and how to spot misleading labels. We also compare India’s most popular brands on protein quality, value, digestibility, third-party testing, and cost per gram of protein. Whether you’re training for your first 10K or your next marathon, this guide will help you spend your money wisely and recover better.
Read the full guide: The Protein Supplement Guide for Runners for detailed brand comparisons, label-reading tips, and practical recommendations tailored to Indian runners.
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Eliud Kipchoge finishes 12th at Porto Alegre Marathon
Double Olympic marathon champion Eliud Kipchoge finished 12th in his second marathon of the year at the NB42k Porto Alegre Marathon 2026 in Brazil on Sunday (12 July). The Kenyan athletics legend clocked 2:18:42, nearly 10 minutes behind winner Ouria Zineddine of Morocco, who crossed the line first in 2:08:52. Kipchoge, 41, stayed with the leading pack until the halfway mark in the race, which was run in light rain and breezy conditions. He reached the half-marathon mark in 1:05:10 before falling off the pace. It was his first race on Brazilian soil since winning the Olympic marathon at Rio 2016. Kaoutar Kahhaz of Morocco won the women’s race in 2:33:01. Kipchoge plans to run seven marathons across all continents, including Antarctica, over the next two years. The former world marathon record-holder began his tour, dubbed Eliud’s Running World, in May at the Cape Town Marathon in South Africa. His next race is scheduled to be the Melbourne Marathon in Australia in October. Read more here
Hyderabad Marathon becomes first in India to win World Athletics ABW Silver Standard for sustainability
The NMDC Hyderabad Marathon 2025, organised by the Hyderabad Runners Society, has become the first marathon in India to receive the prestigious World Athletics – Athletics for a Better World (ABW) Silver Standard. Valid for three years, this international recognition honours sporting events that create a meaningful positive impact on the environment, communities and society. Scoring 84 points for its eco-friendly, zero-waste initiatives, it joins elite global events like the Boston and Berlin marathons. Key initiatives that contributed to this achievement include a Zero Waste to Landfill approach, ensuring that all waste was segregated and either composted, converted into biogas or recycled. The event achieved 100% recycling of water bottles used at the stadium, while all flex banners were upcycled into useful products through a partnership with Goonj. These initiatives were independently evaluated under the World Athletics ABW framework across planning, implementation, documentation and measurable impact. Read more here
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It sounds counter-intuitive. Threshold intervals are usually about control, so why begin by running harder than threshold pace?
The idea is to use a short, controlled surge during the first 30 seconds to raise lactate early. You then settle into your normal threshold pace and spend the rest of the interval running while your body clears, transports, and reuses some of that lactate as fuel.
This is not to say you should start with a sprint. The opening should be hard but controlled, and it should not compromise the rest of the interval. Use it occasionally as an advanced variation, not as the default for every threshold workout.
Jordan Adams ran the London Marathon carrying a fridge. Jordan and his younger brother, Cian, are popularly known as the FTD Brothers. FTD stands for frontotemporal dementia, a form of dementia that has devastated their family for generations.
The brothers have turned this adversity into a fundraising and advocacy challenge. Recently, they ran 32 marathons in 32 days across Ireland. This remarkable endurance challenge brought communities together and earned them widespread support and visibility.
Their efforts also received special recognition when the All England Club invited them to the Royal Box at Wimbledon.
Contributors to this edition: Aditi Pandya, Karthik Nadar, RameshBabu PV, & Aravind Yarra
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