hat
Dis kilomèt, ki sa ki sa? Sa a distans sipozeman kout egzije kòm fòmasyon ki pi konsistan ak preparasyon konsyans kòm yon mwatye maraton oswa yon maraton. Andirans ak vitès yo se kondisyon debaz yo pou distans de dis kilomèt. Fondamantalman, espesyalman pou débutan kouri, ke kondisyon fizik la ak eta de sante pèmèt kouri fòmasyon. Soulye bon yo esansyèl pou kenbe jenou ou ak jwenti byen balanse.
eng
Ten kilometers, what's that? This supposedly short distance requires as much consistent training and conscientious preparation as a half marathon or a marathon. Endurance and speed are the basic requirements for the distance of ten kilometers. Basically, especially for beginners run, that the physical condition and state of health allow running training. Proper shoes are essential to keep your knees and joints properly balanced.