The World of Running

While the science of endurance training has progressed steadily over the decades, there has been significant progress in recent times. Eluid Kipchoge's sub-2-hour marathon effort is a major breakthrough.  However, the training advice on the internet and the science quoted t support it can be confusing, and even at times conflicting. In this episode, we tried to put together a structure for en...

Research shows optimal fueling improves our performance by 2 to 20% during the race. Running a marathon can take anywhere from 2-6 hours based on a runner’s fitness level. The energy expenditure while running a marathon is between 2200 and 3200 kcal depending on runners' conditioning, body weight, running economy, and external conditions like weather, elevation, etc. In this episode, we discuss th...

The running shoe landscape has changed dramatically with tech innovation. In this episode, we try to navigate the landscape of running shoes, and how to choose the right running shoes. The first is the perspective of runners , and where they are in their running journey. Whether a runner is a beginner, intermediate, experienced, or elite, how that needs to be factored in when choosing a shoe. &nbs...

Technology is aiding the ever-growing popularity of running as a sport. There are metrics helping us to track our pace, cadence, heart rate, lactate threshold, etc. These metrics give us a very intricate view of our running. Which in turn, helps in providing a holistic view of our running progress. In this episode, we demystify the key running metrics, and how they can help us to become successful...

Being metabolically fit means - building an efficient metabolism that optimizes the energy required for our physical endeavors as runners, while also helping us by preventing insulin resistance which is the cause of many chronic diseases such as diabetes, heart diseases, hypertension / high blood pressure, and many forms of cancer. In this episode, we go into the details of the role metabolic fitn...

In this episode, host Aditi Pandya discusses the topic of Strength training for runners with fitness coach Swetha Devaraj. Benefits of strength training for runners Importance of right posture in strength training Strength training for improving triple extension in running Approach to strength training for beginners vs. advanced runners and much more The guest for this episode is Swetha Devaraj ak...

In this episode, host Aditi Pandya discusses the art and science of pacing. How to identify various paces for training eg: Endurance pace, Lactate threshold, VO2 max, Speed Intervals, etc Acing pace strategy for various distances eg: positive or negative splits, tuning pacing based on external factors like terrain, temperature, and time The guest for the episode is Daniel (Dan) Vaz. Daniel is a Ce...

In this episode, Host Aditi discusses the most common running mistakes that runners do in training and their approach, and how to avoid them. Running too much too soon Lack of recovery Lack of variety in training Incorrect goal setting Too much racing Please also check the following resources from geeksonfeet.com and runmechanics.in to improve your mobility. Check this series of articles on how to...

In this episode, we talk about the importance of Mobility training for runners.  The topics covered in this episode including Difference between flexibility, stretching, and mobility. Why mobility is important for runners What are the basic mobility standards that runners should pass Guidance on how mobility training to be incorporated into running training Guests of this episode s Dr. Gladso...

This is the beginning of our second season.  In the thirteenth episode of ‘The World of Running’ podcast, host Aditi Pandya talks about “The art and science of Tapering” .  To give our listeners a complete perspective of Tapering, we have invited Coach Pramod Deshpande and Athletes Kartik Iyer and Sharath Adanur as guests. In this episode, we have covered The concepts of tapering How tap...

This is our twelfth episode, and we complete the first year of  "The World of Running".   Our vision when we conceptualized the podcast was to bring the art and science of running to every runner. So far we've&...

In this episode, we talk all about running shoes. Evolution of running shoes The art & science of shoe selection Performance, biomechanics, and running shoes Future of running shoes The guest for the episode is Brian Metzler . Brian is the author of the book Kicksology: The Hype, Science, Culture, and Cool of Running Shoes . He is a trail runner, a freelance journalist writing on various runni...

In this episode, we talk about the various aspects of 5K training for beginners and advanced runners.  Topics covered in this episode - Volume vs Intensity for 5k training Muscle build-up and recruitment Building aerobic and anaerobic efficiency VO2 max and interval training Determining paces for your training runs Pacing, drafting & other strategies for optimizing race day performance Gu...

In this episode , we talk about the various aspects of endurance training. Endurance running, in general, refers to ultra marathons. The most common ultramarathon distances are 50K, 50 miles, 100K, 100 miles, or a multiday run. We dwell on various aspects of - improving aerobic capacity if there is any role of nature in conquering the distance, and how to prepare for an ultra marathon. The guest f...

In this episode, we talk about the various aspects of preventing running injuries. Running injuries are broadly categorized under 3 buckets - Biomechanical factors, anatomical factors, & training errors. These injuries can be due to over-use of certain body parts or trauma. Studies show 50% of runners experience injuries every year. Guest of this episode is Somya Rout. Somya is a Sports Physio...

In this episode, we talk about the various aspects of our mind that are wired to the performance of a working athlete - be it our everyday running targets, or waking up in the wee hours of the morning, and being fully responsible towards our families. It is about committing to our targets and knowing how important the goal is which is ahead of us. Focus, camaraderie, and visualizations are a few a...

Nutrition plays an important role which includes macronutrients like carbs, proteins, and fats and micronutrients like vitamins, minerals, and fluids. Endurance runners rely on a whole lot of things to keep their bodies balanced d...

This episode is all about Women in Running.  We discussed various aspects of women, which affect their running and performance at different life stages. This episode touches aspects of - Female Athlete Triad, Women’s Physiology, Safety and much more. The guests for this episode are Nirupma Singh and Vandana Arora.  Nirupma is ACE certified coach and holds several other certifications tha...

In this episode, we will be discussing everything on developing a good running form that encourages better motor patterns and muscle recruitment. A good running form improves our running efficiency and reduces the risk of fatigue and injuries particularly which comes with longer and more frequent running. Aravind Yarra, he is the brain behind the tech and production for GeeksonFeet and our podcast...

In this episode, we discuss everything one needs to know at the start of their running journey. Importance of run-walk technique, strength & conditioning, breathing, the right amount of mileage, and more. Coach Shreyas Karnad shares his insights, through his vast experience of training 500+ people over a period of 5 years.  He spoke about the importance of nutrition, breathing, and his co...

In this episode, we will be discussing everything runners need to know to improve their speed; various workouts like threshold training, VO2 max intervals, sprints or speed intervals, endurance training, pacing, and more. The guest for this episode is Anubhav Karmakar. Anubhav’s personal best for marathon distance is 2 hours 38 min, with diverse experience in endurance sports, competing in a wide...

Episode #1 - Marathon Training by Geeks On Feet In this episode, we will be discussing everything one needs to know to prepare for a marathon; aspects of running physiology, structuring training, running drills, strength training, nutrition, and more. Guest for this episode is Vijayraghavan Venugopal. He has been in the running circuit for the last 8 years and is a sub 3 hours marathon runner...