Balance is the maintenance of the center of gravity over the base of support; it is both a static and dynamic quality. Balance is a key component of coordination, one of the five biomotor skills needed for athletic performance ( Speed • Strength • Endurance • Flexibility among the others). Balance training improves Proprioception.

We all know good hydration helps in improved performance during the race. As 10K usually lasts closer to 60 min, the impact of dehydration may not be significant. However, in a half marathon, the time is more than 60 min and hence proper focus must be put on hydration.

​What is that common between elite runners Geoffrey Kamworor, Eliud Kipchoge​​, and Bernard Lagat? They all train in Nike Pegasus. Known for its versatility as a daily trainer, Pegasus is used by amateurs and elites alike, for short & easy runs to speed work, and even marathon distances.

This article first appeared on shoegeeks.in

A well-structured training for a race involves working on different aspects of running based on the goal and the race specifics. Typical aspects of running that need to be worked on involve speed, general endurance, speed endurance, race-specific endurance, recovery, and more. Based on the race distance, course, and time of the race, additional aspects like uphill repeats, altitude runs, heat acclimatization may have to be added to the training.