Sergey Korneev spoke about motivation, the need to follow the pulse and talk during the run.

Know your working pulse, be able to accelerate and own yourself. And also - remember the weather conditions and the features of the track. This is all about the participant of the Moscow Marathon. On September 24, thousands of sports fans run in the center of the capital for the fifth time. What makes Muscovites go to the distance and what are the consequences of laziness and weak motivation? Sports director of the Moscow Marathon Sergey Korneev answered questions website and told about why the marathon distance would run after a six-year-round.

Be at the starting line

- When to start training if you want to run a Moscow marathon on September 24?

- It all depends on your level of preparation. It must be remembered that this distance does not tolerate freebies and does not like the rods.

The underlying condition for preparing for the marathon - having an armor-header

Newbie is better to start over the year or nine months. If there is a base and you run 30 kilometers a week - for half a year. If you can run half-marathon in the area of \u200b\u200bone hour and 50 minutes - three months before the start. The basic condition for preparing for the marathon - to have a half-marathon by shoulders. The marathon is the next step, which means that the sequence of actions is needed. There is no need to start sharply, there is a risk of getting injury.

- How to train - in a group, individually or with a coach?

— Best of all in the group and with a coach. An experienced mentor will always tell me, mocking, lazy pongs, hardworking, and for the one who is training in the group will pick up a suitable like-minded partner.

When there is a person with whom you have common interests, you become support for each other

There are guys who want to show the result and so they train a lot. In the redesigned person, the results do not grow, and stand still or go down. A good coach sees at what moment you need to slow down and slow the load. The group is needed in order to find like-minded people. When there is a person with whom you have common interests, you become a support for each other.

— And it is possible to prepare yourself after all?

- The so-called confident user - you can. But with one condition. Find a sparring partner with which you can run 10-15 kilometers and to communicate. I remember, returned from the army and came to the first jog with the coach. It planned to run 8-10 kilometers, for conversations, we overcame a distance of 18 kilometers. In the company, the distance becomes invisible. And the run is not alone motivated much more.

- Talk while running - is it good?

- I call it a comfortable zone. If during running you can calmly talk - it means that the pulse is not too high. With a rapid heartbeat, the burden on the body increases and fatigue comes faster. Talking supports at one level, on a pulse of 120-140 beats per minute. With such indicators you can longer withstand loads.

- Are there any devices to keep track of the pulse?

- Yes. The clock with the pulsometer helps to monitor the pulse, tempo and speed. They will be prompted, especially when you train one, where you need to slow down, and where, on the contrary, to accelerate.

The person himself can might only with a big goal or arguing. For example, I argued. Now I started training and in October I plan to run a marathon for the first time in six and a half years

Suppose, intensive training is scheduled - and five kilometers need to run as quickly as possible. The goal is set on the clock - to overcome the distance in 20 minutes. During jogging, it is easy to determine, lagging behind or, on the contrary, ahead of. Gadgets are needed not only to keep track of the pulse. Using mobile applications, runners can compete with friends, create communities and follow the results of others. And this is an additional stimulus to go on a jog. The person himself can might only with a big goal or arguing. For example, I argued. Now I started training and in October I plan to run the marathon for the first time in six and a half years.

- What should the preparatory pulse be?

- just about 120-140 beats per minute. Newbies pulse jumps from the slightest loads. With quick walking, it can be about 170 shots. This is talking about the income. Usually for the year and a half training, the pulse becomes more stable and lower. If regularly and systematically give the load, of course.

Again on the result

- How to find water and energy balance when preparing?

- Everything is very individual. Depends on gender, hormonal background, weather, age, weight. There are formulas for which you can calculate the amount of calories and fluid, but they are averaged. Most often, such calculations are taken on a 30-year-old man weighing 60-70 kilograms. Practice shows that everyone needs a special approach.

I am a southern man. I can not drink and run in a 30-degree heat 30 kilometers, and Moskvich may run 15 kilometers in 25 degrees, and he will be bad.

The most important thing for the marathon is the right sneakers. No sneakers - no result

- What is more important - the right sneakers or right thoughts at the start?

- Question with a trick, because if you run in the sandals, but with confident settling, then it's all the same to the 30th kilometer your shoes will be bored. The most important thing for the marathonz is sneakers. No sneakers - no result. However, if there is no mood, then there is no result either. So everything is interconnected here.

- physically prepared, but morally— not. Will there be consequences?

- The work of the coach is also important. If he sees that a person is not sure, but is physically ready, then a coach or a group of like-minded people with whom you trained will configure the result. As a rule, if it is physically ready, the fear of the marathon disappears. Usually they are afraid of those who have worked badly and missed a lot who could not stand the specified plan.

Come and save motivation

- How to understand what is ready for the marathon?

- There are intermediate starts - ten kilometers and semi-marathons where you can understand, you are ready or not. Even in training: if a certain amount of intensive segments are given well, and you can also increase the speed on the last three - this is a good signal.

I usually speak like this: if you run 60-70 kilometers a week, then the marathon will overpower

Newbies will quickly run the first segments, and then they have enough strength, they hardly finish the training or do not compell at all. This is bad. Runners with semi-annual experience start quietly, the middle run quickly, and for the last three cuts no longer remains. Only when you can distribute your strength on the stages, then you can run a marathon.

Newbies should not be taken for a large volume, run at 60, 70, 100 kilometers per week. Everything needs to be planned. At first, you need to strengthen the musculoskeletal system, prepare muscles, ligaments, cardioresis system. It is not necessary to chase longer distances, 30 kilometers per week is enough, but give the load on all muscle groups. After a certain time, it is possible to increase the volume to 60-70 kilometers per week. I usually speak: if you run 60-70 kilometers a week, then the marathon will overpower.

- What motivation from Muscovites - what makes them go to the distance?

- Run and generally play sports is fashionable. It is good that the sports wave is formed here in Moscow, and then covers the regions.

The guys are not on the entrances hang, but go on a jog and sports grounds. I often exude in my native region - in the Astrakhan region - and see how elderly people are running, who are needed, and young. With each visit, they are becoming more and more. Plus, new projects appear that stimulate interest in sports. People tell each other about how the marathon ran or made a triathlon, the listener charges their energy and wants to try to go through it himself.

I believe that the best rest is a change of activity. If you are tired moral and there is an opportunity to go on a jog, then it's time to go outside and bring thoughts in order

Seven years ago, we organized a massive race in Moscow and then we barely scored two thousand people. Called from the whole country, they persuaded the guys. Now the middle of registration on the marathon - and already purchased more than eight thousand slots. It is nice to realize that the running family rose at times. People are engaged in sports, set goals and reach them. In addition, when you run - we rest morally and bring thoughts in order. I believe that the best rest is a change of activity. If you are tired morally and there is an opportunity to go on a jog, then it's time to go outside and bring thoughts in order.

Be ready for any route

- On the track of the Moscow Marathon, there are more young or the elderly?

- Last year, an 81-year-old man was the most adult participant. He ran, in my opinion, with a result of 4 hours 38 minutes 48 seconds. Another 78-year-old woman from Japan was fled to overcome the marathon in 5 hours 48 minutes 45 seconds. Both finished and both may be an example for the younger generation.

By the way, many challenged veterans say: "I will better die at a distance than on the bed from torment and old age."

The grandfather ran the grandfather from Germany, he was 78 years old. He did not fit into the timing, lagged from the chart of overlapping streets, we asked him to go onto the pavement, he ran there. And once I participated in the race in Holland. After the competition managed to return to the hotel, turn on the TV, and the broadcast was still walking, and a grandfather with a stick was walking on the 40th kilometer. Overcame the distance in such a way. At the Moscow Marathon in the age of gradation. Minimum - 18, maximum - to infinity. By the way, many hardened veterans say: "I am better to die at a distance than on the bed from torment and old age."

- What about the youngest participants?

- Last year, 18-year-olds were 15 people. I remember how at the age of 18 I had a dream to run a marathon, and the coach did not allow up to 23 years. Then I did not understand, and now I know that if you are a professional, then you can go to such a distance after 23-25 \u200b\u200byears. First you need to work on speed and endurance at shorter distances. Especially the resistance is age. On it and after 40 years you can seek high results. My coach at 33 showed the second result in his career, being an adult man.

- Are there any features of preparation for competitions for runners of different ages?

- The principle will be similar, but the intensity of the load is different. It is more difficult with age participants, because they can give themselves more time and more often to train. Accordingly, there is a risk of earning overtraining and injuries due to the unbearable load for age. Plus, the muscles become less flexible, which complicates the training process.

- What do you need to know the participants about the highway of the Moscow Marathon?

- Runners who have repeatedly become members of the Moscow Marathon, say that the track is difficult. Especially after even Berlin. And those guys who fled the marathon in New York, admit that Moscow is simple.

Marathon in Moscow begins on a 33rd kilometer

There are several lifts. The first - on the 10th kilometer. Since this is practically the beginning of the race, as a rule, few people notice him. The tangible ascent is after the Grand Ustinian bridge to pure ponds. There it turns out such a long lifting, in which many begin to feel the first signs of fatigue, but then there is a sharp descent, where you can break a little. But on the 32nd kilometer, after the reversal with Mokhovah on theatrical alley, in my opinion the most unpleasant lifting.

Marathon in Moscow begins on a 33rd kilometer. For three years in a row, in this place, many participants stayed there. Often you have to provide ambulance in the form of massage, frost, ammonia and other things. Then the descent goes from the Kitridge, and then everything is exactly in the Frunzenskaya embankment. On the track you need to be able to run in a hill and run from the slide. All this needs to be studied in preparation.

- Track almost all asphalt. Is it good or bad?

- I do not know a single label marathon where the soil is running. Always asphalt. There are broken coatings, as in Prague. Because of the uneven surface of the foot when running "walk", other bundles are connected to the work of the ankle, and the hips with eggs get tired faster. On the highway of the Moscow Marathon there is a portion with a blocking on the 12th kilometer, where the zoo. It is small, 300 meters, probably. It is good that he is short and is in the first half of the distance. During the preparation, it is necessary to alternate the coatings, then the effect will be. For example: one day - jogging on the ground, the other - on asphalt, two days - rubber coating. Of course, the best coating is a soil or grass. Impact load is minimized due to the layer of grass and land.

- There is a need to run on the route in advance?

- This is Moscow - run very hard. Large gaspace and intensive movement, many traffic lights and people. Even for a person who comes annually to measure distance, specifically create a convoy.

- What kind of person is it?

- It's no secret that the Moscow Marathon wants to get a bronze label - a special sign that determines the status of the event. There are gradation of marathons: Majora is the most prestigious, as well as gold, silver and bronze labels. To get the label, in addition to the participation of elite athletes from other countries and the electronic system registration system, you need to have a certified track. It is measured by competent people with a special Jones sensor, which is attached to the bike wheel. The meter drives along the route of the track, fixes the distance and draws up documents, where it is indicated that the track is certified and not shorter than the stated - 42 kilometers of 195 meters. This document is valid for five years if the route does not change. But due to the fact that Moscow is built all the time, some changes occur annually in the route, and we hire the meter every year. This is also a big problem. And this year we will call the Anti-Doping Commission.

- Will she check all the participants?

- Not everyone, this commission will check the winners and winners in the male and female credit.

Go to the finish line

- What advice can help runners at the distance?

- Every 20-30 minutes you need to drink. Glycogen's reserve in the liver is enough for 15-20 minutes of intensive work. After this time interval, the body begins to draw energy from its own fat stocks. So that participants are not dehydrated, there will be points with water at the distance.

Every five kilometers can you eat, and every 2.5 kilometers - drink

- And there will be a lot of them?

- Only water will be at a distance of 10 kilometers. There are 13 points on the marathon. Seven - with water, bananas, oranges, and on the nearest of them to the finish line - also apples. Perhaps at these items will be isotonic (sports drink that helps maintain and restore the body's water-salt balance during and after physical exertion). Also refreshments with sponges and water are six. Every five kilometers can you eat, and every 2.5 kilometer - drink. Will be on duty and ambulance brigades.

- How often do you have to seek help from doctors during the marathon?

- depends on the weather: the cooler - the better; The hotter - the greater the appeals to doctors. I must say that Muscovites are people who are not adapted to the heat, especially this summer. For example, a rather large company of elite athletes gathered at the night race, who wanted to establish a record of the track, but it was because of the weather they could not. What to talk about ordinary lovers.

- Only Muscovites participate in the marathon?

- No, many runners come from regions, from abroad. This year we are waiting for the participants from Estonia, Holland, Germany and China other countries.

- Tell me about personal experience - how many marathons?

- More than 10 marathons. Personal record - 2 hours 23 minutes 10 seconds. In 2004 he became a silver medalist of the championship and the championship of Russia among young people. When well ready, the marathon flies unnoticed. If not, then the first kilometers run on one breath, and after the 27th, there is a feeling as if every kilometer is lengthened by 100 meters, it becomes more and more difficult. Rare marathon when I ran the last three kilometers and did not curse on my coach: "So that I once again ran the marathon! Why do I need it? Everything is the last! Tie! ". At the finish,, of course, attend completely other thoughts.

If you run on the result, then the finish is always there, you need to suffer

— By the way, about the finish. What should I remember in the last kilometers when the forces are on the outcome?

"The main thing is not to lose composure, you need to seem to be aware that the finish soon, where you get another charge of emotions. They will certainly share with loved ones and not very people. After all, when you finish, you get extra forces, you begin to be proud of yourself. About this and you need to remember at the start. If you run on the result, then the finish is always there, you have to suffer. Always like this. And of course, the coach should always be scolded. At least a little.

On May 13, the third marathon of Baku Marathon 2018 was held in Baku. Baku afisha talked with Ayl Seid - for which running was a way of life - about where to run in Baku, how and how much to prepare for the marathon, as well as why the run helps not only Physically, but spiritually.

• When and how do you understand what you want to run?

In sports, I have since childhood - handball, running, big tennis, swimming, yoga, fitness in the gym. I still train for two hours every day - this is for me the same daily hygiene, how to take a shower or brush your teeth. Therefore, running marathons did not make much effort for me.

As a child, ran 10 km at the stadium or on the treadmill. But running on the street and on the treadmill - two different universes. In my own experience I know that there is no point to prepare for the marathon on the treadmill.

Awareness why I started running, recently came. The child I ran the relay because it was fun. Teenager - ran at the stadium to be in shape. Later ran in search of harmony. I continued to run, because I understood: if you started doing something - do not throw, because in life, like in the marathon, you just have to continue moving forward.

Marathon - active meditation

I sincerely believe that the jog helps to become stronger than everyone. He teaches to fight, listen to himself, be calm and judicious. Running and takes energy, and gives it. Running imposes a comfacing for the rest of the human life. Marathonians are a separate nation of good, patient, positive people.

I want to express my gratitude to the Heydar Aliyev Foundation for the creation and holding of the Baku Marathon. With this project, we not only fix the tendency of a healthy lifestyle in society, but also show that charity is not the lot of rich people.

You can help just participating in the race. Charity is located at a distance of an elongated hand. Completely different people - stars, officials, actors, Olympic champions, we are with you and other people - everyone is united under the auspices of good deed, and to make one Sunday morning.

• Do you run all year round? Where in Baku is best running?

We are what surrounds us. Everything has changed thanks to the Baku Marathon in 2017. During the preparation, I met wonderful amateur athletes from Baku Marathon Club - amazing people who run marathons worldwide.

The team spirit is very important. I do not want to bring them at all, showing the result worse than on the previous marathon, so we train every day, 12 months a year. Therefore, to become a marafan, surround yourself like-minded people.

What to improve your result, began to attend joint training. Next to us joined a professional trainer-athlete Tural Sadyglah, who took the third place in the Baku Marathon in 2016. He began to spend a training on acceleration with me, because I have it all right, I ran without stopping and full marathon - 42 km.

We run at the Stadium of Physical University. There is a stunning coating that makes his knees. On the seaside boulevard coated more difficult, there is no ammastization. Knees hurt. Now training is systematic, I try to combine them with training in the gym. Run or train better in compression golf or leggings.

• Where do you like to run most?

Favorite training platform is the south of France, Cannes Antib-Cannes road. Imagine: You run at sunset, cool breeze blows the face, random passers-by or the same runners prubep you.

Itself did not notice how I ran down 21 km 3-4 times a week, every time I improve my personal record. In France, it is very easy and pleasant to run, there is crystal clear air, which is necessary for running coolness, the right tracks.

On the shores of the Biscay Bay, it is also running well, but there will not be particularly raised - small medieval cities, like Le Rochelle, with a total length of 10 km, there are no interesting trails.

The embankment of Barcelona is amazing, but also - a maximum of 10 km, not accelerate. I have a second breathing only 13-14 km opens.

• Do you do other sports except running?

Of course: running, training for general endurance, yoga, pilates, fitness, step, aerobics, boxing, golf. By the way, Pilates is a wonderful load, the internal stabilizers develop perfectly.

Sport is the quintessence of everything that may be in life. Among all the pleasures would put it in first place. Sport is something fundamental, something that forms mental and moral discipline, forms the beauty of a person and its essence. Sport is a whole world!

Being a perfectionist by nature, I installed almost maximum mode - 910 kcal. That is exactly the calorie number I have to spend in an hour, but I spend all 2000 kcal. For example, in an hour of aerobic load, you will burn only 200 kcal, maximum 250, and in the hour of running at the speed of 5.5 km / h (this is not so fast) - about 600 kcal.

• Do you need special physical data for the running, or can anyone run?

It depends on the capabilities that you have. However, I do not believe people who say they have no time to workout. Everyone find an hour and more in Instagram, but there is no time to go on a jog. Do not make me laugh! We want - you will find time.

Therefore, you need to train as much as you are willing to spend on the sport and give yourself health. I think that hour a day is enough, but it depends on what your goals do you have.

Three times a week - good, but maybe not so much to make progress. If your goal is to make a jump in the development (high-speed or species), then it is better to study 4-6 times a week, arranging at least one day off, preferably microcycles. For example, 3 days of classes - 1 day of rest, another 3-4 days - a day of rest. This is for those who decide to leave, relatively speaking, in the six-day.

For breakthroughs and good results, less than 4-5 times a week there is no point in maintaining forms - 3-4 times enough.

Theoretically, any, main desire and perseverance can run. But Kenymenians and Olympic champions professionally train from childhood, we can not win.

• How long have you been involved in marathons?

For a whole year, but very often. Our Baku Marathon Club organizes marathons where it competes is not too big, but a professional number of runners.

From the first of April, four marathons ran, one of which was 42 km. It was the first full marathon in which I took part. He passed in collaboration with the international running company Roadit, which organize marathons worldwide, including Baku.

With the result, 4:15 ranked first among women and seventh as a whole. But we were no more than 100 people. In general, it is not bad if you consider that somehow an athlete took the first place at the Istanbul Marathon with the result of 3:46. I wonder what happened to my consciousness later.

Just like Dante in the "Divine Comedy" managed to swim along the rivers of the underground kingdom, retell the most painful torture to the poetic language, and return back enlightened and clean, so I strive to turn the marathon into high art, free from the vicious champion of the case inherent in matter. Rumi has an expression: silence is the language of God, everything else is a bad translation.

Did you have such a fortune when there are no thoughts, only the complete silence? It's shunya (SanskR. - Emptiness), the state of inner calm, full of silence of the mind when the ego becomes motionless. In the usual state, we all think about something: about the upcoming and past events, people, feelings, meetings.

Marathon distances help venture head

"The condition of a restless mind" is an excessive amount of thoughts, thinking that it doesn't matter for us: solving problems of distant future or empty thoughts about the past.

Sometimes we start walking in a circle and come back to the same thought again. At some point, it creates a mental drone and begins to take energy from us. Noise in the head does not allow to make the right decisions, prevents understanding where to go.

Marathon distances help control such states, clean the subconscious, to venture their heads. Running for a long distance gives a feeling of dynamic meditation, it creates that the most shun in my head.

Spiritual speaker Eckhart Toles to help us: "Thinking, you do not decide the problems, thinking you create them. The solution always arises when you leave the thinking and enter the state of silence and absolute presence, even if you are coming back. To you, suddenly there is a creative insight, which was not before. Leave excessive thinking, and you will see how everything is changing. "

• What marathons did you already participate in?

As she said earlier, I took part in five international-level marathons, but in Baku format. Those. They are held on the same day around the world. Last year, she ranked first in the republic in the Wings For Life charity marathon, the collected funds from which are transferred to the support fund for the treatment of spinal cord injuries.

I run on 21 km around the world - from New York to Paris. But specifically on the marathon went a couple of weeks ago in Batumi, where more than 1,000 people from 34 countries of the world competed.

Marathon makes me better

Perhaps the participants were not so much, but many were experienced, perfectly prepared marafonists, the Olympic champions, professional athletes, and Kenyans, who occupied the first places in the race.

On the marathon in Batumi managed to improve the personal record for the purpose of six minutes. Pure ecology and evening coolness helped. The first (72 min) and the third places went, of course, Kenya, the Second - the Belarusian Olympic champion.

If I showed the result 1:45 at the Baku Marathon in 2016, it would take the second or third place. It was not yet Turkish athletes, as well as a great and terrible professional athlete Paltavskaya, which runs 21 km in 78 minutes.

• What marathon would dream of winning?

Win NYC Marathon is the best, what any Marathon is dreaming about, but no matter how Epiphen was New York, no matter how the Boston was not prestigious, no matter how cool London, Berlin, for me - the heart of a modern marathon. Or maybe a German my favorite language?

• What gives you participation in the marathon?

Marathon makes me better. In amateur sports, the main thing is to be better today than yesterday. What kind of purpose you chose, the path that you overcome you every day to achieve this goal, and there is the most important thing. Process! And the result is just a pleasant bonus. At every point of this path, you must have fun.

Or maybe not be better, but just play sports and just enjoy the process.

Nevertheless, I love competitions. On the one hand, this is a kind of control - I want to show the best result. In this regard, the preparation for the race is the perfect sports incentive.

True goal - getting pleasure at every point

I spend so much time on training not because I want to lose weight, be more beautiful or achieving a certain speed. No, for me sport is charging, I charge the energy and gaining strength. And the only time when I don't think about anything. Proven, physical exertion burns excess adrenaline. Sport is a source of energy and utilizer of stress hormones. In the eternal fight, it is impossible to win, and hence he will stop and lose.

Beyond the edge of fatigue and stress inside us there are incredible lightness and the power of which we do not suspect and that we never appeal to that, because they never overcome this threshold.

The marathon is a very unifying thing. Run makes me better. Was the meaning of life not to become the best version of herself? The only person with whom you should compare ourselves are you in the past. And the only person whose best you should be, are you now.

Exercise can replace the mass of drugs, but no medicine will replace physical exercises!

Murakami has a wonderful book "What I'm talking about when I speak about running." This is a set of essays and personal experience of the writer about marathons. I adore this quote from it:

"Over the runners often laugh, they say, these on a lot are ready, just to live longer, but I think that most people are running at all therefore. They are important not to extend their lives, but improve its quality."

Such a lifestyle, of course, helped me become more hardy and organized.

• How do you prepare for the marathon?

Like any hobby, there are different stages. Many people who come to amateur fitness sports are several stages. The first - mad love, when you immerse yourself in all this, and you have a certain shift of values. Then the period of awareness, stabilization begins. Now I am in the third stage - mature calm love. Yes, I continue to strive for new results, I want to beat my personal records, but I speak much less about it.

I also had a period when I dreamed of conquering certain heights and thought it would make me happy. Of course not. Any height in amateur sports does not have a smooth account of any value if it does not cause you feelings of satisfaction and happiness.

Even at a distance of 10 km, it is necessary to go out already with a finished articular and ligament apparatus and ready for functional load with a heart, because for the middle of the trained runner is an hour or more continuous running.

It is worth spending a good preparation for a minimum of three months. As for the semi-marathon, if you are an advanced runner, which, for example, did not run the whole winter, but it is functionally ready, still to prepare bundles and joints, run at least 2-3 months, to overcome the distance to themselves.

Perfect running air temperature: + 14 ° С

If I want to run well half-marathon, then it is already not excess from 3 to 6 months of preparation. It all depends on the goal.

I am not a fan of running around the heat, but everything is very individual. As for the heat, of course, 30 ° C is still normal temperatures to train, but again all people are different, they carry the heat in different ways, have different goals. Therefore, you should always weigh the potential health risk or even potential discomfort and displeasure and the potential benefits you get from this workout.

Be sure to get a trainer, professional athlete, which can deliver you to the running technique. Because because of the wrong run, many people are tormented with their backs, knees. And the tag technique will supply you only the one who has been trained to teach the technique of running at least at least athlete. Find such at least the initial stage. Well, or in extreme cases, download the running application to the phone.

• How to run a marathon faster than everyone?

First - You must run in sneakers designed for running, and the latest model of Snickers from a unthinkable collaboration with some famous designer for this is not an option. Personally, I give, of course, preference, manufactory of German origin; Adidas, model Pure Boost X. Before that, ran into Ultra Boost, which is much inferior to a new model. The revolutionary foam material BOOST, from which the sole is made, consists of thousands of energy supply, which accumulate and return the energy of each step.

Choosing sneakers, first of all, you need to focus on the structure of your foot. With the help of Gait analysis - video shooting on a treadmill, which allows specialists to estimate the production of legs during running, you can choose the model of cross-country sneakers that you can choose.

Such a test is made in many European fitness clubs and sports stores, where there are running platforms. This is very important because each individual pair of sneakers in the store always meets some one type of foot. Properly chosen on your physical features of sneakers - security deposit and prevention of injuries during running.

Second- You need to dress up on a jog so as to stand coldly, and you felt comfortably just a few minutes after the start of the movement. If it's warm immediately, then you are dressed incorrectly: you are threatened with overheating, and if it is a competitive run, you and you will pan.

Third - run in clothes intended for running and made of technological fabrics. I do not advise you to engage in cotton, which is even some kind of health danger: overheating, sweat, lack of ventilation, not to mention that running in a cotton sweatshirt instantly gives the kettle in you.

Sports compression is an incredible invention of humanity. Already at the end of the second half of the last century, sports firms began to apply the properties of medical compression to restore athletes and improve their sporting results. When you put on compression leggings or golf, your coordination improves, which helps to follow the running technique.

Fourth - Use funds with SPF factor and protect your head from the solar strike. It is better to choose a headpiece with a visor to throw the shadow on the face. If the street is raining and wind, your clothes should be windproof and moisture-repellent.

• How to recover after marathon?

The best recovery after long and exhausting workouts is long carbohydrates and protein. And rest! Huge stress is to bring yourself to the edge. Rest is the same important part of the training process, as well as the training itself, so you need to be afraid of overtraining.

It's never superfluous to take another day off, go to the massage. I repent of me with this problem. Perfictionism is always all spoils. I feel the feeling of guilt, all the time I think about how to improve your result.

And look at the motivating film "Will Power" - the history of the legendary Black Athlete Jesse Owens, whose stubbornness led him to the 1936 Olympic Games in Nazi Berlin. The obstacles and temptations met on his paths - nothing compared to the grand run, followed by the whole world.

On November 6, in New York, one of the most attractive for many fans of running the marathon, which is part of the famous Majors Six. New York Marathon It is held annually on the first Sunday of November. And 2016 did not exception. Tens of runners from Russia arrived in New York to participate in this grand festival run and show their best results. About how it was, we decided to talk with Alexey Bordakov, a fan of running tourism and an active member of marathons worldwide.

Alexey, is it your first marathon Majors or has previously participated in others?

Four times ran in Berlin, there was also my first marathon in 2012, and in 2014 he participated in the marathon in Chicago.

Why did the selection fell on New York as a target start? After all, this marathon is not the most "fast."

Lost the lottery on the Berlin Marathon and decided to try to register on New York, filed an application as a quick runner. In New York, there is such an option - you can provide the result of the semi-marathon (on my age it is 1.25), I had a result of 1.24 in Gatchina, and sent it too much hoping for success. But, on my surprise, this option was fully arranged. Well, the fact that he is not the easiest, I heard, but my opinion is that if you are ready, you run, regardless of the profile, plus New York is New York, one of the most prestigious marathons of the world.

How did you get ready? How much time did you allocate for targeted training?

I truly began to prepare after Treil in Suzdal, where I ran 100 km and first came down from the distance. Having running 50 km, I realized that I would not run out of 12 hours, but it was not to finish the goals. New York is more important.

There was exactly three months before the preparation, the plan always wrote to myself. About 6 training weeks per week. In September-October, there were 8 workouts, a couple of interval or tempo (usually Tuesday and Thursday). On the same days, evening training was added in a calm pace. On Sunday, the volume of 30 km at the time of seconds to 30 is slower than the planned on the marathon. The rest of the workout did on the pulse (up to 130), and sometimes Parkrun was added on Saturdays. The last three weeks were preparing for the plan of Nina Zarina, slightly adjusting it to himself.

If you return a few months ago, would anything change in your preparation?

Everyone would leave as it is, as satisfied with the fact that he received as a result of the finish.

Do you usually train one or team? Do you use the services of the coach?

Differently. On Saturday, this is usually simple training in Stride Running Club. Training on Sunday is almost always with friends from our Corfu Sea Runners team. The rest of the workout is either one or in the company with friends. More often alone. The services of the coach never used, this is not some kind of fundamental moment, it just happened.

It was no longer your first to run out of three. It was hard psychologically? Or is it the opposite attached strength and motivation?

Rather, the second option, felt the most prepared for the marathon, was almost no doubted as a result.

You often participate in competitions. What do you think it helps in preparation or still slows down the development?

Interferes, if you always run to the result. If you embed competition in the training plan and run in the pace you need, it is rather helps. So it was, for example, in Rybinsk, where 30 km ranged instead of "halves". During the preparation for the marathon, "on the result", perhaps, there was only a half-marathon in Yaroslavl for 1.23. A little, of course, the Moscow Marathon affected, where Paismaker ran to 3.59 with Lenin Grusha, but, in principle, it was possible to get out of this situation almost without losses (the marathon "went down" as a long training).

Tell me about your impressions from the organization of the marathon itself. I would like to go again?

I really want to come back and hopefully, in 2018 I will do it with friends from the Corfu Sea Runners team. The organization is the perfect, starting from Expo (were in my memory and more interesting, for example, I really like the Expo in Berlin), but here is another. How to notice someone from acquaintances-perfect marketing. The starting town is a separate song. Everything is clear, it is logical and most convenient as possible, well, on the highway everything is great, many fans (although again, as it seemed, in my favorite Berlin there are no less than). Many points with water and isotonic, much more than in the same Berlin.

In your opinion, what is the main differences in the marathon in New York from the Moscow Marathon?

The first and most importantly are fans. In Moscow, they simply do not. You run like an extinct city. With great respect, I treat Dima Tarasov and his team and I am confident that the marathon every year will be better and better. Yes, another interesting difference, it struck me. They have PaisMekers all the marathon running with a sign in the hands of which the target time is written (as the hands did not sleep only :). In this regard, there are very comfortable backpacks in the Moscow Marathon of Pansmekers.

New York Marathon is a very mass event. Does not confuse such a number of people around? How do you feel on the track in such a crowd?

In this regard, almost no problems, a small stupor was only on the first kilometer, it turned out 4.40, which was, of course, not very quickly. Because of the crowd on the Brooklyn bridge, it was not possible to quickly run at all, but most importantly, it was possible not to succumb to a panic and return to the right pace. Something similar I had in the Istanbul Marathon.

For how many days before the start you flew to America? Was it a little acclimatized?

They arrived with Nina Zarina on Thursday, failed to acclimatize, but since the launch of the marathon at 9:50, with this moment it was possible to cope, because at this time the body felt fine.

What was the plan for the race? Did you go according to plan?

The plan was simple, running in a comfortable pace for myself, about 4.08, which with a "seeding" and with a more complex relief in the second half would give the desired "of three."

Everything went wrong, and immediately. As soon as we sat down in the subway, I discovered that I forgot all the gels (took with me 7 sis gels) in the hostel. To be honest, light panic began, up to the point that mentally rapidly to run out of three hours, I resoose Nina (she gave me two of her gel). Ilya Yaroshenko also gave some gel, honestly warning that he should eat it before the start. From Anton Bezershev, I got one sis. Many thanks to the guys. Honestly, this result is in many ways and their merit. Taking into account this force of Majer had to redo the power plan for the race. The first gel (squis) on 10 km, the second (Skvizi) - 17 km, had previously ran on these gels, but over time the stomach began somehow difficult to respond to them, the manufacturer had to change.

Further according to the plan was 24 km and most, in my opinion, the difficult plot of the marathon. There I tried that the very pre-site gel and he, as it is called, did not go, too thick substance was. Throw away and apply the last (SIS double espresso). It was still 18 km left, the calculation was that there will be PowerBar from the organizers 30 km. Lucky, he was there. I take two, tastes are no longer important, the goal is important, 30 km of Pacemeker for three hours is still behind me. I run with thoughts about 37 km, where Natasha Davtyan was to be (she worked as a volunteer on the marathon). Ran up, took water. Would you know how it helped me, the pace grew accurately after the meeting :)

For 39 km (it was already Central Park) I was overtaken by the parsers (started after them about 1 minute). At that moment I understood that even though I go "on thin," not everything is lost. My thoughts were constantly in Moscow, knew that many were followed by my track, and it was attached forces. 41 km managed to run for 4.12, and a long and unpleasant crag began with 42 km. The pace in the area 4.23, running on the finish, remains 400 meters (they went about 4.00). I understand that I ran out of three hours. Forces to rejoice no longer left, only a smile. Yana resorts, she volunteered at the finish. Hugging and she says that Nina has already arrived, further delirious to the hostel (lived in 2 km from the finish), meet Jalal with his wife (he was a volunteer in the finish zone), a photo of the memory and now exactly home, the goal is made , You can relax.

What thoughts were on the finish, when did you realize that the goal is implemented?

Joy and satisfaction. Once again made sure that if it is purposefully preparing for the start, then everything will work out. The third one start in the season and the third time everything is as it should!

What did the attractions manage to see Ny-York?

We looked at Nina almost everything. She was my guide, English is my weak place, and she is all right with it. Were in Opera, visited the statue of freedom, went on hockey, on the musical, in the Metro Museum. We went to Boston, rose to Empire State Building and a lot of interesting things, but the most vivid impression from New York is Central Park. This paradise for runners and not only.

If it's not a secret, what budget of the whole trip taking into account the starting contributions?

Given that we were in New York 11 days, it cost everything about 150,000 rubles.

What is the next marathon from the Majors series?

Boston marathon in April 2018.

- The current marathon will become the fifth in the newest history of the capital of Russia. How far did it manage to move into the organization's part over the years?

- When we just started, reminded of blind untrained kittens. Worked actually at random. We had no school organization of the largest marathons, we learned to many things on our own, but at the same time they took an example from foreign colleagues. First of all, we achieved the fact that a large number of people take part in the Moscow Marathon. However, we do not want to put records and strive for giantism. Our main task is to develop the marathon movement, to make people who run, becoming more and more. Tighten into this business of relatives and acquaintances.

In addition, we want to go to Moscow as many foreigners as possible. This is a very important aspect. We managed to achieve a favorable image in an international environment. In addition, we are actively developing a volunteer movement. It includes more than 2 thousand people. They themselves are actively running and are coordinators of some events. We managed to properly arrange accents in conducting race. Initially, the task was simple - to make these events available to all. Now our activities acquire a professional character. We intend to achieve the gold label IAAF (Golden status IAAF currently has 31 Marathon Range, relevant activities are held in 19 countries. The highest status - Marathons of six megalopolises of the world: Berlin, Boston, London, New York, Tokyo and Chicago. Data competition Forming the elite series of World Marathon Majors. - RT.).

- How will the current Moscow marathon be profitable to differ from the previous ones?

- In comparison with 2016, we now have a fairly quality work of the timing system. She just became more modern: now we have video confixation of the results that was not before. In addition, we have a group that is engaged in the invitation of elite athletes. Also improved doping system. We have been waiting for a long time until the Russian anti-doping agency (Rusada) will receive powers from the British Anti-Doping Agency (UKAD) and will be able to provide athletes testing services.

• Tarasov spoke about the modernization of the timing system

- What is the most worried about the start of the marathon?

- It worries that we have an actively developing team, which, by the forces, organize such events, but almost all inherent on the mandrage. The closer the event, the more felt.

- What pleases?

- From the point of view of the organization, we made a qualitative step forward. Once again, I will note that we have a strong professional part, because before we were still an entertaining marathon. In previous years, all this existed for residents of the city, where it was possible to just come and run. In addition, we have a professional volunteer team. This aspect is not our weak place, but is considered a plus.

I also want to note that now you will run away on the Internet, which was not before. Yes, it is quite expensive from the point of view of finance, but the Internet broadcast is one of the mechanisms for the popularization of the run, attracting attention to Promsvyazbank to the Moscow Marathon, as well as the hobbies of viewers who can subsequently become participants in our event.

Previously, people did not know how their friends, acquaintances and relatives compete, now they have the opportunity to monitor the situation at the distance itself. With the development of the timing system, it was possible to track the results of any participant in online mode. It is enough just to drive his number on the Marathon website - and all information about its passage of the distance will instantly become available.

It is joyful that the judicial team was formed. For five years of work with us, they got a huge experience. We also launched a rather complicated process with nutritional organization. I can say that in each of the directions there was a high-quality upgrade.

- You have repeatedly stated that you and your like-minded people are equal to other prestigious marathons and put a goal for themselves - to bring the race in Moscow at the IAAF Major level. What is missing now to achieve the goal?

- Nothing is impossible. It is very important that the desire is present, which our team has. We have a five-year movement plan in the international hierarchy of marathons. To get into the number of Major is hard enough. Get the Golden Label IAAF - for us the primary task. By 2022, we intend to implement it. Maybe I will succeed a little earlier, but I pointed out the deadline.

• Tarasov: Get the Golden Label IAAF - for us a paramount task

- Last two years, the title sponsor of the Moscow Marathon is Promsvyazbank. Is this the only major investor?

- We have enough sources, there are other partners. In addition, it actively helps the city, what you can not forget.

- What is the share of "Promsvyazbank" as a percentage of the total amount?

- I can not call the exact number, but large enough, as, however, the share of the city. According to personal experience I can say that this budget is still not enough, because the number of participants is increasing and the tasks that are facing us. Also, additional financial load goes on the question of inviting elite athletes. To make a high-quality and good marathon, you need more investment.

- How much should the estimate increase to implement all the planned plans?

- What we want to do now should not become the limit of our dreams. According to the experience of foreign colleagues, I can say that these "Wishlists", and it is better to say the requirements must be more. The budget should increase by about two times to implement all the ideas.

- This is also connected with the budget. But this does not mean that we do not pay the time to this issue. We have a specialist who has been actively interacting with social networks. We work in the overseas market to promote your product through foreign Internet resources. It helps us show the advantages that Moscow has in comparison with other cities where marathons pass.

• Tarasov spoke about the budget and advertising of the Moscow Marathon

- How hard to agree with the authorities of Moscow to "paralyze" the city for time?

- I have a clear understanding of the fact that we and the city are acting as a whole. The city goes on tremendous concessions. The mayor personally calls people on social networks to register on the marathon.

- Is it really possible to agree on the overlap of the city for the whole day and Extend the holiday for fans of the run, the same ultramarapholes capable of overcome and 70-80 km?

- It is hard to implement. No metropolis is impossible to overlap for a day. There are certain hours, and it is no coincidence that marathons begin in the morning. This is due not only with comfortable conditions for runners, which are not competing under the scorching sun, but also with urban traffic. At the same time, we do not leave the desire to make the activation of the marathon on Saturday, as happens in other cities. On any major marathons from Thursday to Saturday, there are issuing numbers to the participants. For example, in Germany, competitions among rollers within the framework of the Berlin Marathon are already under Saturday. About 7 thousand people are involved in it. In New York, five-kilometer distances run, that is, they simply take a plot from the common distance and compete on it. All this is done to popularize running, as well as for those who are hard to run 42 km.

- "Luzhniki" is a sign for Muscovites, and after reconstruction it will become even more attractive. Does this mean that in the coming years, the starting-finishing town of the Moscow Marathon is unlikely to change his residence permission?

- We are grateful to the leadership of "Luzhniki" for an active part in organizing our events. Despite their reconstruction, we spend the marathon. The next year will be difficult to organize events in the urban environment. Moscow will become part of the Grand Football Event. "Luzhniki" will turn into a closed territory, so we will be forced to look for an alternative. But the priority for Promsvyazbank of the Moscow Marathon is to maintain this site.

- Transformation of the route and time is also not worth waiting?

"Neither I have no chances for the track for the track." The route is quite picturesque, green, bright, we do not run on the industrial zones. Each participant has a unique opportunity to look at many attractions in a special light, since there is no machine stream. At the same time, the route for runners is not very simple. When we created it, they understood that it would be impossible to install records on it. First of all, it is associated with the relief of the city, there are many lifting and descents in it. I would like to make the track be flat. Unfortunately, it is impossible to correct the situation. You need to accept it. You can make the route so that the athletes fled along the embankments, but I'm afraid it will be not too interesting. It is better to leave everything as it is.

• Tarasov: the route for runners is not very simple

- Do you feel about professional runners to the Moscow marathon?

- Yes, the elite of the Russian running movement is going to this event. Unfortunately, the situation with the deprivation of VFLA membership in IAAF led to the fact that we could not invite foreign athletes. There is no such possibility now. I am sure that the situation will be resolved, elite athletes will create an excitement around our event and beat records.

- Suppose, VFLA membership recovered two months before the marathon. Is it enough to invite famous styers?

- In the current realities, I, as a patriot of my country, I will be happy to participate our athletes. They lack professional competitions, they cannot take part in overseas. We are a kind of a unique platform where you can show yourself and make a name.

- The records of the Moscow Marathon are updated from year to year, despite the complex profile of the route. What are you waiting for this year and count on the fact that they will be born again?

- There is not a single director of Marathon, who would not want the records of his tracks begged every year. I'm not an exception. It is good for the marathon itself, and from the point of view of attracting foreigners. From this depends on the desire of one or another elite athlete to come to the marathon. Our athletes are able to beat the current record of the route, but everything will depend on their readiness. It is well known that a year athlete usually runs at a high level of no more than two marathons.

- Do you plan to expand the program of the event for those who are 10 km away, and 42 km a lot?

- I would be my will, I would then raise both short distances and long. But for the city and organizers there is a specific limit in the program. It is no coincidence that the organizers of large marathons do not make several occasions. All focused on one. We still have a "satellite" (10 km), with which we hope to attract even more people to participate in the marathon.

• Tarasov: Our desires do not always coincide with financial opportunities

- Simple runners are taking a job that the created conditions do not satisfy their requests. The problem is solved?

- Large international marathons are focused on comfort, on creating all the necessary conditions for the passage of the distance, necessarily there is a medical support so that everyone can show its result. It takes a lot of the forces of the organizers. We also want to do everything for participants, but our desires do not always coincide with financial capabilities, not always enough space for various objects. For 10 thousand participants you need 40-50 shower cabins, also to divide them for boys and girls. But I want to note that we are the only one we provide a huge shutter for dressing up. On the semi-maralphon in Paris or in New York, there is no such thing, I know this from my experience. People are forced to come dressed in a sport form in advance or with their bag for clothes and then stand in line into a small tent of 500 square meters, which in the idea should fit 50 thousand participants. The area of \u200b\u200bour tent is 6 thousand square meters.

- People still want the maximum comfort, and from here there are questions ...

- That's right. Many people turn to us with wishes, and we will not ignore them. Just something we can do, and something is physically not physically. In New York, the launch of the marathon takes place on Long Island, one and a half hours ride by bus from the city center. Imagine how immediately 70 thousand participants get there. Those who arrived in advance are wrapped and lie on the ground in anticipation of the start. I want to say to all the participants of Promsvyazbank of the Moscow Marathon, that we truth do our best for your comfort, but not everyone can realize.

• Tarasov: We do everything possible for the comfort of the participants of the Moscow Marathon

- The fewer participants, the greater the opportunities of the organizers. But you want to increase your audience?

- Any marathon wants to have as many participants as possible, and we too. When you expanding, problems are begins, for example with food. The last participants who running the marathon for five to six hours can say that they did not get bananas, and then scold the organizers. We work need to have enough. From the conversations with the directors of other marathons, I learned that only one who did nothing is wrong. We learn, adopt experience, and no one of our team is desire to make the participant's nastyness. On the contrary, everyone wants the athletes to leave with smiles, medals and enjoyed. This turns out that in social networks, people leave negative reviews more often, and those who praise will be very small, and after that it seems that absolutely everything is unhappy.

- From your words, this year will run 30 thousand people, although there were wishing, according to approximate estimates, at least twice as many. You can pay attention to the fact that some are registered in advance, but do not come to competition. How can this problem be eliminated?

- Yes, with this, too, all significant marathons are faced. According to statistics, 20-25% of registered participants do not go to the start. This is influenced by many factors - from employment at work to injuries. No one can guarantee that everyone who passed the registration will come. In Paris, they count on the arrival of 40 thousand participants and 60 thousand runners are allowed for this. We cannot afford this, because they are obliged to prepare a number, chip, bracelet, sticker, t-shirt and everything else. If everyone suddenly come, who registered, it will be a big problem. We do not want it. We have a big height, even our colleagues from the Association of International Marathons and Runs expressed concerns that at the same time the staff is not growing enough. We are asked to add not 10 thousand in one year, and 5 thousand participants.

— Modern technologies allow you to implement a special section on a site where you can make a refusal or to confirm participation a week before the start of the marathon. Will it not help to solve the problem?

- You are absolutely right in one rare exception. This is the reason why we, like other marathons, do not do this. If you do so, it is necessary to purchase much more products, since all numbers are nomigable. When you wrote down in advance, the administrator prepares numbers in which the personal data of each participant takes into account. Even if we have a box of free numbers, they can not be taken anyway. The chip is encoded in the name of a person who runs. This information will go to its database. The number is written the name of the running. Also, the rooms are divided by sexual sign - if a man runs with female, it will be disqualified. In addition, special staff needed, which would be engaged only by this issue. Plus, we must understand that there is a risk if a person registers another participant instead of running initially. It may allow an elementary error: for example, it will indicate incorrectly surname, year of birth or telephone. Then the claims will simply appear why the SMS message did not come or did not read the chip.

• Tarasov told RT about the difficulties in registering on the marathon

- Any mass event consists not only from athletes, but also from fans. Is the number of the latter grow and how do you work on the involvement of ordinary people to the streets and the creation of the atmosphere of the holiday?

- Beat in the most sore place. We think about it every year and we are looking for options, as best to attract spectators. It is impossible to say that the advertising campaign does not work. We have several of them. Advertising boards, stopping ground transport, metro, and so on. We are engaged in Internet broadcasts, but that the audience develops with seven-world steps, you need to connect television. It does not work with us, unfortunately. The question rests on the quality of broadcasts or the price. Moscow Marathon is not a rating event, but we really hope that someday becomes such.

Also on the promotion it is necessary to spend money, but our budget is very limited. We cannot afford a big advertising campaign that could attract a large audience. We ourselves understand that if you talk about us on the first channel, then more people will pay attention to this. But taking into account that there is no such possibility, we use our own mechanisms. They also work, people becomes more.

If we remember the first marathon, then we were able to gather about 200 people in the "Luzhniki" on the finish. These were those who just came to cheer for their friends. Now another situation. Several thousand people who look like their relatives, friends and acquaintances start up, and many fans are watching the final cut of the competition. Previously, this was not. Thanks to Internet broadcasts, social networks and the activity of our partners of the audience becomes more.

I was strongly worried about how to score them as quickly as possible. But, having communicated with foreign colleagues, I realized that not everything develops so rapidly as I would like. European marathons are already more than 40-50 years old. There, the culture of the run has developed for a very long time. We also had a period when everything just looked. In the Soviet Union, a healthy lifestyle and sports was still developed, but born in the 90s with this a bit more complicated. Then there were other tasks, but now people began to live better and take care of health again. Culture just started to develop. In fact, we are only five to seven years. I am confident: when we are tenth years old, there will be a completely different situation. And on the streets of the city during such an event there will be no thousand, but tens of thousands of people.

• Route Distance 42 195 meters at Moscow Marathon - 2017

- Where many people are going, there is always an acute question of security. What kind of forces it is provided in the capital and what steps does your team take to minimize the number of excesses during the occasion?

- City authorities and all necessary divisions are involved in the event process. They do everything you need to make the marathon without a bitch and zadorinka in terms of security. This is the most important question - and it is placed at the head of the corner.

- Are professional athletes insured from zooak intervention? For example, in prestigious cycling regularly it happens that the fans interfere with riders or attack them ...

- The team of the Moscow Marathon does everything possible so that this does not happen, but it is impossible to insure this. We are familiar with situations when people ran and tried to stop the participant - both in Russia and abroad. Our task is to react to the incident as quickly as possible and avoid serious consequences.

- In other words, in the Moscow Marathon, it is not so scary to participate, and you call on all registered going to go on the race on September 24?

- Yes. I am in every possible way for this agitating. This is the most massive marathon in our country, and we must prove to the whole world that Moscow is a running capital. We have a huge number of runners, let we just develop. We have a beautiful capital, the best route in the world and the most benevolent participants, volunteers and fans. We are all waiting at our event. If someone can not go outside, then watch the Internet broadcast.

As started

As a child, I basically lay on the sofa and read books. I read a lot, all that came across the arm, was fond of dinosaurs, space, myths about Hercules. I did not do any sport, was a homely boy. My vision was not very - I did not see the lower three rows.

On the physical education, all the girls overtook me, I'm tired of it, and in June, a month later, after I was ten years old, I asked Pope to spend my first training session. My dad is a coach and CCM at 800 m and 1.5 km, was the champion of Ukraine. In general, the surname we have Kara, and the name John - biblical. My sister is my name.

I started run, because I wanted to be faster than everyone in the classroom. On the first training session ran 1.5 km and literally died, prayed to reach to the end. In general, the first two years of motivation was not particularly not - dad drove. Two years later, after I started running, my eyesight improved. And then I already wanted to put a big goal for myself.

© Alexander Karnuhin

About marathons

It cannot be said that I began to run the marathon 4 km away with anyone. At first we looked at the dad, for which I was capable. It turned out, the speed is not mine at all: I've running 100 meters in 16.8 seconds a year and a half ago, and now I run and I can not kill this result. Once no speed, it means that there is endurance. Now for me even 21 km is too small, and Marathons I now improve everything and improve.

My best achievement is fixed at the Marathon "Squirrel": ran for 3.31

A year later, after we began to run, my first marathon was, and he turned out to be the most difficult. It was still not easy last year in Ryazan: there was a heat under 40 degrees - and in front of me lay a desert road. The first 20 km ran around the city, also in the heat, but there are trees, at home - ok. And after 20 km, the pure field and the sunbuilding sun went. But I was well preparing: before that, the half-marathon fled in Obninsk - and also at high temperature, after which we trained in the heat for a whole month, so Ryazan I defeated.

My best achievement is fixed at the Marathon "White": ran in 3.31 - and it is very fast. By the way, I even receive pocket money with Rabies: two years ago I got 500 rubles ago, I still have a storage. Winned Miscellaneous - on the Bosco race gave a sewing machine and a card on shopping in the store. It is not clear what to do with a typewriter, but in general, I like gifts.

All this summer was running and runways - 11 workouts per week, in the morning and evening, and one training week is long, more than 20 km. Now the study has already begun and the schedule has changed: I get up at 6 in the morning, because I live in Dzerzhinsky, and you have to get an hour to the Moscow school on the bus. I get up, go on a jog, and up to 6 pm - at school. Back by bus. Second training - and sleep. The first half of the day is the usual lessons, the second is the initial military training. Six days train, one - rest: I read books, I communicate with friends in social networks and walk. In short, I do the same as on ordinary days, just do not run.

© Alexander Karnuhin

In ordinary life

"I know the whole city in Dzerzhinsky - from drivers of minibuses to dogs that I am afraid. In school, all the guys at first wondered that I was marathoned, now accustomed. I study in the Cadet-Cossack class, I do not miss lessons, and I, in principle, for all my business and entertainment is enough time. I ride on a skate, I play football, I go to the movies. The last film that I watched, -. Very cool. Gadgets practically do not use: we have at home is limited, because it creates. And in school, we generally pass the phones.

If you do not run, I do not know how I would like to do. Perhaps I would play on the guitar - my mother used to play, and our houses have acoustic and electric. Sometimes I pick up the music Skylit Drive on the guitar - this is my favorite group, an American alternative, the Christian rock is played. I listen to her on the bus and school on change. Russian music does not listen at all. Versus I do not look - the parents are not allowed because of the vocabulary, but I know what it is, and we are discussing it in school at school.

I eat everything, I do not adhere to any diet. I go in jeans, in T-shirts from the occasion of different. Do not bother. But in sportswear, I have preferences - I run in Asics and Mizuno. I have five pairs of some marathon, two pairs - Gortex, two for trail, five pieces of rose for winter and summer. The coolest marathons are Hoka One One on a high platform: you run into them as a pillow. You run slowly - they are soft, and the faster, the more tougher. When I started to run, there were sneakers heavy, and I did not know that there are some special sneakers for running. But then began to treat equipment seriously - I realized that it is so easier.

We do not communicate with the athletic federation of Russia, because now the bank is imposed on Russia at international championships. While I study and train here, but perhaps in the future I will perform under a different flag. I would like to ride around the countries, see where it is better, and perhaps there and stay there. "

© Alexander Karnuhin

The most young marathonger - and this is a problem

Everyone says that it is harmful to run in my age, but I do not listen to them. Friends of moms and dads and organizers of the competition about it talk. But I do not pay attention. Once we registered 5 km - the Moscow Championship among veterans, where I had to run out of the contest with adults. I was officially given numbers, shook your hand. I went to the start. And the chief judge suddenly said that it was impossible. I had to move aside. And when everyone was started, I jumped out and ran away from around the corner. I ran a circle in the stadium, but the organizers blocked the way to me, spreading his hands wide, caught me. I knew that they would catch, but still ran. Of the principle.

I would really like to make an exception to me from the rules of the Moscow Marathon: the majority of the occasions allow me to take me under the responsibility of the parents (they write a receipt), but the Moscow Marathon pretends me that I do not exist. As a result, I run under a stranger number. I don't disappoint - we do it outside the competition, and the organizers are so protected from ill-wishers. But it offends me that ordinary people say that this boy should not run marathons, and his parents who are tormented, must be planted. And no one torments me, I am running myself.