Olympic marathon, a distance of which is 42.195 kilometers, is a serious test of both newcomers and prepared athletes with good experience However, these are only the official conditions of the marathon, the name of which today is customary to call any long runs on rough terrain or in special conditions, including life-threatening . From this comes the first advice - before registering with your first marathon, you should carefully familiarize yourself with its conditions and possible hazards. 42 km 195 m - it is a lot, to overcome this distance you need to be prepared. Read about all the nuances of the race and prepare for it in the article.
Marathon: World Record
For the first time, the Marathon World Record was recorded at the Olympic Games in Antwerp in 1969. He was installed australian named Clayton, overcoming 42 km 195 m in just two hours, eight minutes and thirty-three seconds. To beat the record for a long time did not manage to anyone. And this is despite the fact that the marathon is traditionally carried out every year. The world record of 1969 was only born in 1989. The difference was only a minute - 2:06:32 (Sammy Vanjiru). And the last world record was recorded in 2008 - 2:03:59. Installed Hyl Gebreselissi.
Fundamentals of training
So, the Olympic marathon, whose distance is already being known, it's not so easy to run. It is necessary to have a good athletic preparation in simple newcomers of the marathon - this is usually experienced runners or advanced athletes who have mastered the appliances "on the sock", developed their norm of drinking fluid and know how to keep track of the pulse during loads.
How to run a marathon newcomer? The first and main principle - to pay enough time to prepare. Even professionals are not quiet in advance to practice and collect enough information about the upcoming race. Therefore, the first thing you need for the marathon is to make a workout plan. It is entirely dependent on the type of terrain, which is chosen for the upcoming race.
How to run a marathon without preparing? Unfortunately, in no way. You need to prepare! As a trial race, it is recommended to choose a distance in the same or similar conditions, 10 km long. This is the most favorable option for a sober assessment of its own potential before run 4 times more.
Body preparation
How to run first marathon? The maximum result can be achieved only with the responsible approach to training, but it is impossible to forget about the adequacy of the loads. The closer the day of the marathon, the smaller there should be a distance of the next race. Exit to the competition in the "squeezed" state with a lot of probability will not bring the cherished victory.
A good sleep is a pledge of not only a healthy lifestyle, but also a successful performance at the marathon. Rest should be clear and balanced, strictly on schedule without deviations.
Each competent runner knows what is the main fuel for a special engine in the car called the body. It is nothing more than glycogen. This substance is a product of processing carbohydrates coming with food. Their presence in nutrition is mandatory. Large reserves of this substance will provide the best state of health during the race for a long distance.
How to replenish the glycogen stock in the body? Despite the fact that carbohydrates were mentioned, do not hurry to happily graze for all the sweet and flour. It's all very tasty, but not so useful, because there are quick and slow carbohydrates, and you need the second group. You can find them in any food that is recommended in a normal balanced personnel of a person, i.e., various types of meat, fresh fruit (with the exception of bananas), vegetables, porridge, dairy products, fat, eggs and more. Simply put, slow carbohydrates are called any food, which is slowly absorbed and processed by the body. If you can not do without a piece of bread at the table, you can switch to the grain or any "black" or "gray" baking.
The paste is a special popularity among the runners - an Italian pasta dish. However, given the fact that it is precisely slow carbohydrates for a successful race, it is necessary to choose products from special varieties of flour. A wide variety of recipes allows you to mix it with all the products needed for a normal diet and a special diet for a marathon race. The real Italian pasta is created from solid wheat varieties and enters the diet of the marathon diet a few weeks before the start.
Psychological self-preparation
So, the training schedule has already been drawn up, information about the locality has already been received, the strategy to overcome the distance has already been composed, it seems to be everything ... But something you can miss - a mood.
How to run a marathon? Psychological preparation for the race plays the same important role as physical. Special mood and a specific mind warehouse distinguishes professional from an amateur. After all, even for the most experienced runner, overcoming the marathon distance is very big difficulty.
If you are subject to stress, it is necessary to take everything possible to eliminate this factor on the day of the race. Stress, as if the match that fell into the benzobak will instantly burn all the energy reserves and lead to a shameful result when running at a large distance.
So you prepared. The day of the race came. How to run a marathon? First you need to come to the place of start as soon as possible, calmly warm up, not forgetting about the technique of breathing, and then slowly go through the registration procedure. You can also not forget about a delicious breakfast of pasta, this is the best relaxant on the day of the race.
Careful study of the route is also an important element of psychological training. When you present in advance what will expect you, a good basis appears to preserve confidence throughout the route. You can also plan the water consumption mode so that the internal conflict does not arise with you when it is better to do. If it is in advance to determine the most difficult cuts of the path, the psyche will be in full combat readiness, and will not give a failure to a responsible moment.
Secret endurance
So, you wish to run a marathon. How many km will need to overcome - you already know. Agree - it's a lot. That is why you need to train stamina. In order not to dwell on the fatigue and complexity of overcoming the distance, you can divide the entire track on equal sections, based on various guidelines that are located on it. Thus, a person less draws attention to high load, and concentrates more on a run. The running strategy is a very important element in achieving success, it is with its help athletes apply a rational approach to the distribution of forces.
The marathon is always running along the beautiful and picturesque places, if you feel that it rolling stress and despair, you can always distract to the surrounding idyll and forget about the gloomy thoughts.
Very valuable advice for newbies - keep yourself in your hands at the start, never take an example with those who are trying to eat urine to go away from the starting line with the speed of the champion of the rig. The one who knows how to smoothly flares up and use the forces in a responsible moment, which most often falls on the last stage.
Those who do not know the hell are very familiar with the state, coming after the completion of a 30-kilometer segment. At this point, the body begins to report all louder about their fatigue through pain and high sensitivity to discomfort. Then then you need to remember your desire to win, no matter what.
How to run on the marathon
What a marathon should not be overcome, if not owning it. This is the main part of all work on preparing for the race. In this aspect there are many submarine stones that become an unpleasant surprise for those who have not previously overcome large distances.
There is a big difference in the effectiveness of certain running techniques in large and short distances. The habit of landing on the heel in front of them can not interfere with the usual distances, but at the distance of the semi-marathon will lead to unexpected pains or even inflammation of the knee joint.
Many people think that for the right run need a special physical. Preparation, providing greater legs, good press and flexibility in bundles and joints. However, virtually anyone can actually achieve this level.
In the basic functional minimum, the marathonz includes:
- Well prepared caviar.
- Strong loin, buttocks, hips.
- The presence of a press.
The above set of muscles forms a special corset while running that does not allow a person to bend or incorrectly bending the back during running. Standing pelvis is the main sign of unpreparedness to overcome large distances.
Based on the foregoing, it is possible to make a simple conclusion - the stuff is invalid during running. It leads to a displacement of the center of gravity, which will seriously spoil the running technique, complicates the work of the respiratory and cardiovascular system. It is possible to eliminate the stuff only by strengthening the muscles of the back through wide pushups or pull-ups on the horizontal bar.
Body preparation level
When it comes to flexibility, it is not at all necessary for the athlete to be able to sit on the twine. It is necessary to achieve a good balance between the length of the muscles, the elasticity of the ligaments and the work of the nervous system. The necessary amplitude of the joint is achieved only by special training and does not require super-pass and many years of work. To organize sufficient mobility of the hips, the knee joint and foot, it is enough to regularly engage in gymnastic stretch marks or pilates.
With sufficient flexibility, the amplitude of the hips is increasing, the step becomes wider, the cast and landing is also facilitated. The athlete runs much faster and becomes more hardy. Dynamic stretching can be carried out during a warm-up, and static will be most effective after workout on preheated muscles.
Marathon: Running speed
There is a special running technique in the marathon pace (M), which is trying to adhere to all professional athletes. The method is very flexible and does not contain clear boundaries, each comes to it in its own way, but on average, it is recommended to run so much to run 25 kilometers for 90-150 minutes.
The most prepared for running in such a pace are persons specializing in distances 800 and 1500 meters, which are able to reduce the duration of such a run to 40-60 minutes. During training on this method, it is very important to work out all the details of the upcoming competitions, find your graph of water consumption, carbohydrates or energy.
It should be noted that the rate of running on the marathon is faster however, competent training implies the effective combination of these two techniques. More intense is used to prepare for upcoming loads, and lightweight running technique is the main way to support the reached form. The M-rate is not suitable for classes in bad weather, since the serious level of intensity will quickly overload the body under difficulty conditions for normal respiration.
In general, there should be no special difficulties with material, since already long ago athletes brought a number of simple recommendations that should be adhere to all unconditionally.
Main set of marathonza
Obviously, the most attention will require the choice of shoes. And no matter how tempting a new pair of sneakers should be hideing it away. Any shoes with small mileage is considered new, which means that the "combat" check did not pass and is a cat in the bag. For the marathon, only familiar shoes for it, which is well adapted to the leg, perhaps its size will even be a little more than the size of the foot. On the last 10 kilometers, this aspect really makes itself felt.
It is worth thinking about clothes only a few days before the race, since her selection is completely dependent on the weather conditions that are scheduled that day. During running a person is experiencing an incredible roast state, so you can not worry about the possibility of freezing. In the extreme case, you can plan the transfer of unnecessary things accompanying, which is not always possible. The headdress is a mandatory element of equipment, regardless of the weather.
The nameplate with the number must be tightly fixed on clothing. Otherwise, it will very quickly get tired and reduce the efficiency of running. The number itself should be completely protected from water from entering, otherwise a number of formal problems will arise. The easiest way is to illuminate or handle scotch.
Given the specifics of overcoming the Marathon Distance, the number of things should be as limited as possible. In most cases, the mandatory list is:
- Water and nutrients.
- The most lightweight and comfortable player.
- Pulse meter.
- Napkins in a small reserve.
- The plaster for overlapping corns, which may arise with very high probability.
Before the start, almost all runners resort to the standard procedure - lubricating vaseline of all problem areas, which make themselves to know during training.
How to behave on the finish?
This question is also important. Regardless of how the athlete finishes, the first, tenth, etc., it is important not to stop immediately the tremendous load that the body is experiencing. In order for the cardiovascular system to be rebuilt and breathing came to normal, in no case should you stop immediately after the finish.
When crossing the finish line, it is necessary to gradually slow down the pace of running and go to a quick step, then, after a slow walk, during which you need to restore your breath, you can gradually stop. Water needs to drink small sips, gradually saturating the dehydrated organism.
Well, you learned what a marathon is, how many km need to overcome, and how to prepare for it. Successes to you in the race!
As everyone knows, the distance in the run is logically divided into short, medium and long. A little mansion stands the discipline running over long-range distances.
Sprinter slings for short distances do not exceed 400 meters. In the middle distance of the run before 3 000 metersmay include a variety of disciplines, including running with obstacles. It is exclusively a sprint on short distances - this is the lot of Olympic professionals by virtue of their specificity.
Long distance
We are interested in running for long distances, which according to generally accepted opinion begin after 3 km, More precisely, 2 miles \u003d 3,128 meters. However, our favorite marathons In category long distance Officially does not include, because it is not on the stadium, but outdoors. Therefore, the classic marathon distance 42 km 195 m It's just a "marathon".
Popular running disciplines for long distances included in the Olympic Games and World Championships in Athletics 5 000 and 10 000 meters. Note that the running distance, the competition for which is carried out inside the stadium, is made to measure in meters. At the same time, similar runs outdoors are measured in kilometers.
When the conversation comes to the start of the field of running, it meant is the styrene run. Up to participation in amateur marathons. It is thanks to him that we drastically change the way of life and create excellent conditions for the improvement of the entire body. Running on long distances interests everyone who fights overweight, stress or strengthens their cardiostera and immunity. Sometimes it is called simply - long run.
Marathon. History, distance and rules
The meaning of the word "marathon" comes from the name of the Greek city of the marathon in Attica and is associated with the legend of the Greek warrior, who came to Athens with the news of the victory. However, according to historians, who ran out documentary sources, it was not entirely so there.
But this did not prevent the inclusion of the marathon, like discipline, in the Olympic Games and to hold the first official race on the Marathon-Athens route in 1896. True, this distance stacked 34.5 km. In general, the distance of the first marathons, rather hardly threw both in the smaller side and in the big one. And only in the 1920s, she looked at and was officially accepted for 42,195 km.
Modern rules prescribe that the marathon is carried out on asphalt roads. But there are a huge set of rough terrain races, sometimes with a rather complex relief and in extreme conditions, as well as the marathons. Even in despite the fact that the distance can be very different from the generally accepted.
Half-marathon
There is another one of the most popular distances - half-marathon. Accordingly, that's 21 km 97.5 m. The semi-marathon is one of the iconic points in the preparation of amateurs runners, which a few months ago could not run a kilometer.
Almost on any running competitions in parallel with the marathon there are also semi-marals for those who have a complete distance to run even hard. Among the runners the half-marathon is simply called half.
Running in triathlona ionman
The marathon is an integral third element of Extreme Triathlon Competitions Ironman.. Accordingly, after a 3.8-kilometer swim (it happens that in ice water) and after 180-kilometer highway cycles, to carry the title of "Iron Man", 42 kilometers are still running. A good result will be if you put at 12 o'clock. But for the beginning perfectly it would be possible to get to the finish line.
Ultramaraphon
Special discipline run - ultramaraphon. There are no clear restrictions: everything that more than 42.195 km is a ultramaraphon. And although the most frequent competitions are held at distances 50 and 100 km, Often ultramaraphones are first paved on the map, and then they look at how much it turned out. The duration of such titanic tests may continue not one day, and in the most unsuitable conditions for this basis.
Almost all ultramaphones are tightly connected with such a discipline as trailRunningbecause most of the tracks run on rough terrain.
After the first in the life of a focused and conscious jogging, it is difficult to resist the formulation of sports purposes. And if at least one of them is achieved, then the person can no longer stop. And that's fine. But if the run is carried exclusively a wellness goal, then you should not once again cross the face of your capabilities and rushing to extreme loads with your head.
Until you try to run, you will not know what kind of buzz
»Jack Daniels, "From 800 meters to Marathon"
"Familiar / unfamiliar participate in different races. Even fly to other countries to run through the streets of Athens or Dublin along with thousands of other participants. Everyone is running: stylish girls, elderly, housewives, businesswoman, people with overweight. Why? ", - If you have such thoughts, this article is for you. We tell why to participate in the races and how to prepare for the first long distance.
What are there any signs?
Half-marathon - 21 km 97.5 m.
Marathon- 42 km 195 m.
Ultramaraphon - Advanced marathon. Official distances differ, but include 50 km and 100 km.
Triathlon - Long distance race, which includes swimming, cycling ride and run.
Why participate
Interest in distances is growing: among Russian runners in six years (from 2009 to 2014), the amount of marathontes increased by 300% (according to RUNREPEAT research). Someone lost the taste of life, and someone, on the contrary, clings for her. Looking for a source of moral forces, surviving a complex life situation, runs simply from excess energy or to show what is capable of.
I never ran, and generally hated it. But when I was offered to run 10 km, I agreed. It was a challenge myself. During the race, I watched me as past me, the Marathonians run already the second round and considered the remaining kilometers to the end. And when I did before the finish, I realized that I would like. Such overcoming itself is very inspired and motivated. You realize that all life obstacles are in your head. You are capable of everything, even that I have never tried before.
When the finish line is crossed, you say that you will never go to this anymore in life. But after a few minutes, you feel a sense of pride and such emotions that give a huge tide of strength, and catch yourself thinking - it would be nice to repeat. The semi-marathon in Romania, which I ran, is 22.5 km of continuous physical activity and overcoming their "I can not" and "why". This is an opportunity to express yourself, check your resources.
The distance helped to understand, the main thing is to put a goal, believe in yourself and go to her. And the forces will come.
Overcoming serious distances gives confidence in its abilities, makes a person more hardy. You have a specific goal, and you learn to go to her right. In addition, for me, run is real pleasure, rest. Training is often the main event of the day, when you can relax, disconnect from the routine affairs. Running is what you do for yourself and only for yourself. Conscious this is insanely nice.
People run marathons to understand what they are capable of. For the "zone of comfort" often occurs the most interesting and exciting. People prove to themselves that 42.2 kilometers can run, and some not only reach the finish line, and also pretty quickly. At such moments you feel a superman.
Physical shape and health. You do not run the marathon from the bay, you need to prepare: to train, eat in a special way. Nobody disputes the positive effect of physical stress and healthy diet. Provided that everything is done with the mind.
A feeling of happiness. Endorphin, adrenaline and dopamine, which are allocated by our organism as a reaction to stress are responsible for it. All these neurotransmitters provide a feeling of happiness and insane joy. This is the so-called Running High.
10,000 people in equal T-shirts with one goal, despite the fact that everyone is very different. Fans support you on the track, welcome posters. And on the finish you will hang a medal on the neck. These are indescribable emotions.
How to prepare
The semi-marathon with insufficient preparation, of course, will not lead to anything good. Is that you sweep the sense of own importance by the fact of overcoming the distance. Negative consequences can be aggravated by existing excess weights, incorrectly selected sneakers, excessive initial pace of overcoming the distance
»Life for the period of preparation for the marathon will change, it is important to understand. You can prepare:
1. Alone. Drawing information in books using special applications.
2. With the help of a coach.
The first half-marathon I ran in the park. By that time I had been running for 5 years, gradually increasing the distance: first it was 5, 8, 13, then 15 kilometers. At some point I realized that I was ready for a distance of 21 km. And ran.
To the first official half-marathon, I approached more consciously. To prepare used the Nike + Running program. There is a coach - it greatly facilitates the task.
You can not wake up in the morning and say to yourself: "Tomorrow I will save the half-marathon!" Moreover, if the distance is comfortable for you, it was 5 kilometers. Be sure to place a goal, choose the right start. It is better to do this for about six months. Well, if the coach or a special application will help. It all depends on whether it is necessary to run on some result or just run.
My biggest distance by the time of the decision about the half-marathon is 10 km (at that time regular jogs in my life were about a year). In addition, I do yoga, and it also helps it very much! For the first half-marathon, I was preparing for 4 months. But the year of continuous runner also does not need to discount. You can say, I went to the half-marathon for more than a year.
The preparation plan was using Myasics. It takes into account your initial data - speed, level of training, age, weight, number of workouts per week. Based on this creates a training plan with different types of workouts: tempo, interval, long jogging, short speed. But for all subsequent Rabies, I was already preparing with the coach.
The decision to flee was made 4 months before the day of the race. Before that, I already had the experience of regular jogging for myself. I can say I was an amateur, but trained. And just started running more intensively. I did not have a goal to take a prize place, I wanted to reach the finish.
4 months, training 2-3 times a week, running on the track (yes, on it) 5-10 km. Everything was in the format "for yourself, for pleasure."
I began to prepare for the marathon in three months. According to the program that included interval, tempo and surround training. I practiced every day, weekend - once a week. Two workouts - under the leadership of the coach, the rest - on their own, adhering to the program.
I made three semi-marathons before the marathon. These were my intermediate goals in running throughout the year. The first half-marathon fugged much more complicated than the first marathon. Compliance with training plan and regular classes during the year gave their fruits. 21 km took place in one breath, from 25 to 35 km, the legs began to be difficult, became less obedient, no longer held the initial pace. I ran this gap at the expense of the hands, helped them move forward. And at the end - waiting for the imminent finish!
The marathon was very emotional, I am glad that for the first marathon chose just New York, as many and advised. For all 42 km of the runners accompanied the show from the fans: they supported, fed, played musical instruments, sang. Just imagine, you run, and the whole orchestras play in your honor. Despite the fact that I did not have my support group, I felt it like never. I fled in a T-shirt with the inscription "Russia" and heard all distance: "Rasha, Rasha ahead"!
Choose sneakers
The newcomers run on the street better only in normal weather, according to normal coating, without ice and harsh snow, so as not to earn injury because of inexperience, slipping or frozen / pulling the ankles.
That is, choose the first sneakers is better in summer - light and comfortable, with medium depreciation. Choose in a sports store along with a specialist / consultant. Everyone will find in its city such a store or a shopping center, where you can stand the models of different companies, at least asics and nike (my favorite brands for running crossing). As a maximum - Saucony, Reebok, Brooks, Adidas.
Everything is individually, each different foot and may come in different sneakers. The criterion is the most comfortable.
Total - if you have half-meter windbreakers outside the window, and you are new to run. There are two ways.
1. Buy comfortable summer sneakers for running and go run into the hall on the treadmill. After reading several books and watching the rollers on YouTube about the correct run, you can deliver the right technique and do not block the firewood, making your way through the drifts and ice. And after 1-2 months, go to conquer the street.
2. Buy winter sneakers and run on the street. But be the most careful as possible.
Summer light running costers for 3-4-5 jogs are a little bit at the foot. Winter have a stringent form, so they must be as comfortable as possible immediately.
From the first running sneakers, it depends on how your relationship with running. It should be not old who are no longer sorry or not just a sneakers for fitness - no! These are special running models.
Almost everyone starts with runs up to 5 kilometers. Newbies alternate a step and run, but gradually go to run. If it is about you, pay attention to the sneakers with depreciation, as your body is not yet ready to self-imorted the loads from the load. Choose sneakers for running on asphalt, but run in them better on the soil or path in the park.
Without the advice of a competent specialist, do not take sneakers with support (more dense inserts in the scene soles that help include certain muscles from it). She may not be needed.
Pay attention to the models:
ASICS, GEL-KAYANO
Saucony, Triumph
Brooks, Adrenaline.
Sneakers for running in winter
The most important thing is what you need to pay attention is the coverage for which you are going to run. In winter, the coating can be divided into 4 types:
1. Snow (fresh fluffy and drowning);
2. Snowfall;
3. ice;
4. Asphalt.
"Snow" and "asphalt" - Ordinary winter sneakers with a membrane without a tread. Protect leg when the street is wet, they will not slip in the fresh snow.
Nike Air Zoom Structure 19 Flash
"Snow" and "snowfall" - Easy trail with a small protector. When the snow frozen a little and ice appears on it, it is better to have at least a small protector on the sole.
ASICS GEL-FUJI SENSOR.
Brooks Puregrit. Quality summer sneakers that are suitable for short winter runs in non-slip surfaces (fresh snow in the park). Their tread is enough to create the desired clutch. The lack of a membrane and a light mesh can cause wetting of the legs, it is necessary to wear a toeble to wear and run faster.
"Snowfall" and "Ice"- Trail sneakers with a good tread, without a membrane (or with it) and with the ability to install spikes.
THE NORTH FACE ULTRA SERIES. They have a tread already more, the rubber is better, they are created for running in the mountains, but they will greatly cope with snow, and with ice. Of course, if you are going to make a jogging on perfect ice, then you need to wear spikes on them, but since this option is not provided in this model, you can buy a spiked overlay for any sneakers. This is my favorite summer sneakers in winter 2015. I appreciated them, When you took with you on a trip to the United States. They ran with me in the desert along the sheer stones and kept me perfectly on them, went with me 55 km per day at the Grand Canyon, and now in the snow, dirt and ice in Moscow.
La Sportiva Ultra Raptor. This model is also created for long distances in the mountains, but perfectly suitable as training in the snow-covered parks of Russia. I love this model very much, she did not let me down in the summer or winter. The model happens to or without membrane. No membrane for me is more universal. Run in them in the frost along the frozen lake, slightly covered with snow, the legs did not slide and did not freeze. So perfectly suitable for running over the snow and ice covered with snow.
For harsh winter
Salomon Speed \u200b\u200bCross - Suitable for the harsh conditions. They have a membrane, a big protector and excellent foot protection from all sides, I would call these sneakers "Northern", i.e. For harsh conditions - deep snow, frost, ice. For me personally, they are harsh and the leg is too well protected that I do not feel how the stop works. But nevertheless, this model remains beloved by many people for running in winter.
And for the summer, and for the winter
X-Talon 212 INOV-8 - model lighter and universal than previous ones. Great and for the summer, and for the winter, since they do not have a membrane, but there is an excellent chain protector, which will pass any type of coverage. They are too low and easy to run along the snowdrifts, but, in my opinion, for short runs on Snowdow are perfectly suitable.
The North Face Ultra MT - can apply for the title of the most ideal sneakers. They are universal for summer and winter, plus, the upper layer they are compacted, which will help protect against splashes and dirt, excellent sole for snowhold or snow.
Unusual half-marathon. Inspire!
One of the most interesting occasions is the Royal Marathon in Romania. His start and finish took place in one of the most beautiful places in Europe - in the garden of the Royal Palace Palace. The route took place along the mountain and forest paths with a turn in the town of Busthen. The number of participants is more than 200 (about 5-7 participants from Germany, Moldova, France, 1 from Japan, and we are 6 girls - the only of Russia, the rest are Romanians).
The first 5 km is to the mountain all the time. It was the biggest and longest rise. Mount all walked almost on foot. It is not that it is impossible to run there, it is possible, but only if you want to eat on the first km and the remaining 17 km of Colli.
We pass this stage with the rise and here it begins the same steep and rather long descent. I was so laid at that moment that I was pushed and even decently left the girls ahead. He flew from the mountain, remembering the words of the coach: "During running from the mountain, it is impossible to shorten the step, and on the contrary, to do it wide. The more afraid, the more likely to fall.
At some point, I understand that we run or on the floor with garlic, or ahead of me a woman clearly ahead of him before the race. As it turned out, it was a field with a bastard, and she just smell like garlic. We somehow immediately took the tempo the pace is not super vigorous, but not super slow. They fled to pleasure, stayed for photos (we were surrounded by very beautiful places) and even chatted a lot.
After about 10 km, very cool mountain begins, the coolest rise throughout the highway. Run there simply unreal. All go on foot, those who are already running from above, joyfully encourage Romanian and shout: "Bravo". It helps. At some point, I confess, I really wanted to lie there and no longer climb into the mountain. On the grief itself there was a turn and it was necessary to run down the same way.
Cheerfully descended, at the point I was thrown by isotonic, I ate gel. Ran further. After it was this ADOVA Mountain, a much joyful run. Next, there was no serious slide. If they were, then not very protracted.
The most interesting began after 18 km. In the right chart began to appear bad sensations that were similar to the approach of convulsion. At this stage, I decided to go fast. When you run, my pulse just looked up sharply, while I crawled, and did not run. Therefore, I decided that it was better to go for some time on foot, and then I finish normally. Fortunately, with a step, there were no bad sensations in the leg. So I went to a mark of 19.5 km. The pulse recovered, there was no unpleasant sensation in his leg when the race was no longer. I ran with new forces.
Run somewhere along the forest path, the finish should be close, but when 21 km work on the clock, I understand that the final point does not see the final point. Clear, the track is more, OK! I begin to sing for cheerfulness. Itself, on the go, out loud! Song about Katyusha. That sambey that "the apple and pears flourished ...".
Ran out of the forest to a blocking. So, soon Finish! Probably, over the turn. But behind the turn it is not again. Run next. Approximately 500 m again a small lift that seems like that is the highest mountain, and I finally see the finish. Finish in a hill! Well, why?! No strength, but I burst out, because I already dream to finish it all and exhale finally. At the finish, I put on a medal director of Marathon Daniel himself, kisses three times and hugs. Not in vain fled! Special attention is worth the medal itself - beautiful, heavy, with Heraldry Romanian monarchs.
What was our surprise when, after all awards, Daniel said that the Marathon guests are present at the marathon - 6 people from Russia - and invited us to handing a diploma, who, you will not believe, we got from the hands of the most princess Margarita Romanian. And in the evening we took part in the Royal Adjustment in the Sades Garden with the Orchestra Concert. This is delight!
Greten Watz and Gloria Averbukh "Your first marathon" .
How to get joy from the training process. The book has a 16-week program for beginner runners, exercises for advisory training and stretching, tips on nutrition during the preparation period and at the distance. 10 kilometers, half-marathon and, finally, the marathon. In the book you will find more than 60 color motivating illustrations.
The marathon distance can conquer both professional athletes and conventional runners on a long distance, the main thing is to know the main features of this sports discipline. Marathon 42 km is the most popular among runners. Here you can show all your skills and skills. Many professional athletes overcome this distance every day.
Now such marathons are periodically held on various continents. Anyone who wants to take part, the main thing to apply and submit to the organizers all the necessary documents. Many are recorded as participants in such marathons in advance and then purposefully begin to prepare for this event a few months before the start.
Long distances are considered prestigious in sports circles, partly this is the reason why Marathon 42 km is so popular among the runners. During the long years of the existence of this discipline, several records were established, including by age, in time and related to physical characteristics of the body.
In the 490th year BC took place one of the largest military confrontations of the Greeks against Persians in the struggle for the independence of ancient Greek civilization. The battle took place near the small town of Marathon, located approximately 42 km from the capital of Greece - Athens. When the battle was completed, one of the warriors sent to the chief headquarters in Athens to report the victory of the Greeks. Fidippid ran all the way without stopping, exhausted from thirst and exhaustion. Having confessed, he managed only to scream about the victory, after which he fell dead.
About this story, the general public learned only after more than 500 years. The legend described the famous ancient Greek philosopher Plutarch in one of his works "Slava Athens". In fact, this story is considered a fairy tale or simply embezzlement of the chronicles of real events.
Plutarchs retold the events from his words, which once in the writings described the ancient Greek historian Herodotus. He was almost a contemporary of those years and had the opportunity to make records, based on the stories of direct participants of those military events. According to him, Fidipid served as a messenger and during the battle was sent for the help of Athens in Sparta, that is, he had to overcome the distance of about 230 km without long stops. According to the stories, the messenger managed to reach in two days, after which he died.
From the point of view of the truthfulness of history, the Herodota version sounds more preferably. However, now, speaking about the origins of the marathon distance, everyone recalls the version described by Plutarch. This explains why the marathon is 42 km, and not the same 230 km. In addition, such a distance over the styrene runs with great optimism.
The first Olympic games of modern times were held in Athens in 1896. Famous French figure Michelle Breal made a proposal that the Marathon Distance Marathon Distance was included in the upcoming competitions. This idea was happily supported the first founder of the new Olympic Games Pierre de Cuberret.
The race was not held on the territory of the stadium, but according to the famous route between Athens and the city of Marathon. Then the victory won Spiridon Luis, who was subsequently perceived at his homeland in Greece as the National Hero. At that time, the marathon distance was 40 km, Louis showed the result of 2: 58.50 hours. Correctly decomposing the forces at a distance, he was able to come first due to the fact that the athletes who knocked into leaders did not stand the rapid pace and went off the distance.
Women were first able to take part in the race at the marathon distance in 1984, when 23 Olympic games took place in the USA in Los Angeles.
Starting from the first Olympic Games, it is customary to put marathon running in the completion of the entire competitive program. Sometimes the race is held a few hours before the completion of the Olympics, but it happens when the marathon ends right during the closing ceremony. It is a prerequisite for the finishes to be without fail on the territory of the stadium, where all competitions in flight athletics were held. It is noteworthy that this tradition is still adhered to. So, for example, during the 2004 Olympiad, the distance and, accordingly, the finish line is exactly the first in the history of modern Marathon of 1896.
Marathon motivation in 42 km:
Features of Marathon
Initially, at the first Olympics, the distance was 40 km, but then in 1924 it was decided to make a marathon 42 km 195 m. This distance length is the official, certified international association of athletics federations, and cannot be less or exceeded more than one tenth percent .
The officially established world records were not taken into account by the World Organization IAAF (International Association of Athletics Federation) until the end of 2003. The International Association of Marathon and Runs insisted that representatives of IAAF pay attention to skills for long distances and began to keep the statistics of victories and installed records, otherwise they would have played their own list. Thus, the marathon became a generally accepted sports discipline, the records of which began to be recognized by the World Organization in Athletics.
To recognize the new world record, the track must fully comply with the standards and rules established by IAAF. Despite this, currently marathon distances differ quite different from each other, depending on the place where the samples are held. Height differences, highway coating, weather conditions - all this does not make it possible to objectively refer to the results of athletes. As a rule, there are a number of components in which the marathon is obtained by the most effective.
The so-called paisameters - athletes who ask a certain rate of running are played with a significant role when running for long-term distances. For example, in 2003, Paul Radcliffe became the best among women in the London Marathon. Then she ran the distance accompanied by PaisMakers for 2: 15.25 hours. Without their participation, she overcame this distance for 2: 17.42 hours. The difference is quite significant for marathon occasions, but the other result has become world records among women.
Among men, the best marathonies are athletes from Ethiopia and Kenya. 10 fastest runners from these countries. The best results showed Kenya Dennis Kimimeto, who was able to run by the Berlin Marathon for 2: 02.57 hours. Basically, all the most significant results of the athletes are shown in Berlin or London. Women also have Marathons in Dubai, Rotterdam and Chicago.
Despite the difficulty of the distance, the 42-kilometer marathon has gained its popularity, both among professional athletes and among fans-runners. Many outstanding marathonies make such signs not only to establish the next world record, but also in order to take part in various charitable promotions.
Marathon running is running at a distance of more than 40 kilometers. He received its name according to one of the Greek legends. In 490 BC e. During the battle of the Marathon, the Athenians won. When the fight was over, the warrior named Fidippid decided to first notify the citizens of Athens on victory. He did the way from Marathon to his hometown by jogging. Reporting the victory of fellow citizens, Fidippid died. When the Olympic Games were resumed, it was decided to restore the distance, which the Athenian Warrior ran, and arrange regular signs on this distance. Measuring the distance from the marathon to Athens, the researchers first called the figure, which was approximately 34-35 km. It is for this distance and the first run took place. Training of the first athletes were calculated by 34, 5 km. Even this distance seems colossal. But all the most striking is still ahead.
Over time, the marathon run began to spend on a longer highway. It was extended for the sake of windsoram to be more convenient to watch competitions from their castle. In England, the joy is very like. The marathon is a real pleasure for every true Englishman. Are the exception and members of the royal surname. Today, the accurate distance of the marathon route ranges from 40 to 42 km. The official length is 42.195 meters. This distance was approved by the federation of athletics. However, in many countries where amateur swells occur, such requirements may not be observed. After all, no one will donate the track in meters. And Fidippid himself, in honor of which the marathon run was founded, was unlikely to have an accurate idea of \u200b\u200bwhat distance overcame.
By the way, in the historical chronicles about the culprit of the race say nothing. There is a suspicion that he was not at all. However, the tradition to arrange the marathon is great. She became not only a sports discipline. Marathon - a kind of performance. This is the challenge of old age, and the health indicator of the nation. Signs are massive, and some celebrations and events can be the cause of them, and not just official competitions.
Marathon Run. - Not for weak people. It requires a training, refusal to harmful habits and some reserve of strength and patience. Formally there are two distances for long occasions: marathon and half-marathon. The latter has a distance of two times less than the first. Nevertheless, the semi-marathon is also a test. In an athletics, there is a marathon jogging for men and for women. Moreover, the distance itself remains the same, here there are no excellence for representatives of the fine floor. Just exist the best performance among the male half of the athletes and among the female. As noted by statistics, the female world record is lagging behind the male for about 12 minutes.
The hardest point in the marathon is at stage 30 km. All athletes who are engaged in such running are special training. First, they significantly increase the amount of glycogen in the muscles, because it tends to burn. In order to successfully overcome the distance, athletes have to sit on a carbohydrate diet. This allows you to raise glycogen stock 3 times. Before the race itself, you need to take food rich in carbohydrates. Such a meal is almost a tradition. The best food in this case is pasta and potatoes.
Marathon running is carried out at a certain temperature. So, if the temperature rose higher than 27-28 degrees, then the clue is better to cancel. Because he can be dangerous to health and life. The highest air temperature for running is about 15 degrees. Therefore, in most countries, the marathon is carried out in autumn and spring when there is no strong heat. With the heat outcome of the race, indeed, the death of the participant may be.