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This week’s edition of our Weekly Cadence covers

• How to improve hip abductor strength & stability, through single leg isometric squats in the workout of the week

• Shoe of the week - Nike Zoom Invincible Run

• Highlights from around the world and AHM preparation

• Midsole is a “thing”; know all it in our latest weekly article

Happy reading and happy running!

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@ShoeGeeks

Shoe of the Week - Nike ZoomX Invincible Run

Nike ZoomX foam has definitely made a mark in running shoes with its VaporFly super shoe. How about bringing the best of Zoom X foam i.e soft cushiony nature and bounce, and making a shoe for comfortable long-distance runs but not compromising the bounce? Nike ZoomX Invincible Run just does that. It has a stack height of 37mm and offers a very stable ride, which is versatile to be used for any kind of training run. The weight is on the higher side though, which might put off those runners that prefer lightweight shoes. If you are lucky, you can currently grab a pair at 20% off on Nike’s official site.

Workout of the week - Single-Leg Squat with Isometric Hip Abduction (aka Isometric Wall Ball Squeeze)

Single leg squat with isometric hip abduction helps in improving hip stability and activation by working on hip abductors. If you are a runner with a significant pelvic drop, this is a go-to workout. It primarily works on the gluteus medius, but also on the gluteus maximus, hamstrings, quadriceps, and calves.

How to do it?

• This exercise requires the support of a wall.

• Place the leg that is away from the wall firmly on the ground

• Place a balance ball against the wall and press it with the knee closer to the wall. Keep the knee at an angle as shown in Figure A.

• Slowly squat down to the quarter squat position, while pushing the ball continuously with the other knee, as shown in Figure B.

• While squatting, ensure the pelvic is level and is not tilted

• Engage your core, and glute muscles throughout

• Raise up slowly to the starting position.

When to do it?

To begin with, 2 sets of 8 repetitions on each side. It is recommended to do this workout as a mobility exercise to activate the hip abductors. It is also a good workout to strengthen hip abductor muscles.

Kenyan double in Valencia Marathon

The Kenyan pair of Lawrence Cherono and Nancy Jelagat won the 41st Trinidad Alfonso EDP Valencia Marathon held on 5 December. Cherono clocked 2:05:11 to impressively improve on his second-place finish last year. Ethiopian Chalu Deso (2:05:15) and another Kenyan, Philemon Kacheran (2:05:18) finished second and third respectively whereas former world half marathon record holder Geoffrey Kamworor came fourth in a personal best time of 2:05:22.

In the women's race, Jelagat clocked a personal best of 2:19:31 and etched her name in Valencia folklore as the only one among the female competitors to clock a sub-2:20 finish. Ethiopian pair of Etagegne Woldu (2:20:16) and Beyenu Degefa (2:23:04) finished second and third respectively. Read more here

Hyderabad Marathon dry run held

As part of preparing for the upcoming annual Airtel Hyderabad Marathon scheduled to be held on December 19, the Hyderabad Runners organised a dry run on the actual race routes for Half Marathon and 10K running events, on 5 December. The dry run was aimed at ensuring amateur runners who were training for the Hyderabad Marathon to get a feel of the actual race route. The Half Marathon (21.1km) started at 5.30 am at Necklace Road while the 10K run started at Hitex Grounds, Madhapur, and both concluded at Gachibowli stadium. Read more here

Over 1,000 take part in Belagavi Half Marathon

The College of Physical Education Playground was full of activity at daybreak in Belagavi on Sunday. Over 1,000 people, young and old and men and women, participated in the fourth edition of the Belagavi Half Marathon. Over a third of the participants were women. The event had three distance categories of Half Marathon, 10K and 5K. Read more here

Belagavi Half Marathon Race Results

Upcoming Races

• SRT Ultra: December 11, 2021

• Satara Hill Half Marathon: December 12, 2021

• Goa River Marathon: December 12, 2021

• AFLI Mumbai Half Marathon: December 19, 2021

• Airtel Hyderabad Marathon: December 19, 2021

• Navi Mumbai Half Marathon: postponed

• Skechers Performance Chennai Marathon: January 2,2022

• Bangalore Marathon: January 9,2022

• IDBI New Delhi Marathon: February 27,2022

• Pune International Marathon: February 27, 2022

@GeeksOnFeet

What runners need to know about Midsole?

Few weeks ago, we ran a poll on Twitter on what is the most important consideration when choosing running shoes. Most popular response was the weight of the shoes followed by cushioning, both of which depends on the midsole. So it is no surprise that the midsole is the most important part of the running shoe.

As we get a bit serious about running and increase our mileage, we start to think about stack height, stability, cushioning, and so on, all of which are determined by the midsole. The type of midsole determines the durability, shock absorption, responsiveness, stability, etc.

Read more to understand the midsole tech and how to choose a running shoe with the right midsole.

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