Many runners have already started to return to the tracks – the opening of the season is ahead!
Woman’s day has drawn up a calendar of events so as not to miss anything, but you need to start preparing now. How exactly? Alex Suros, fitness director of the Raketa hi-tech fitness club, says:
– Before starting to run regularly in the spring, it is worth visiting an orthopedist who will check the condition of your feet and determine if you have any contraindications to running, and will also help you choose the right shoes.
Build up the load gently and gradually. You can start with a kilometer run and increase the distance by 1 kilometer every other day. Do not try to show maximum results right away: preparation for a marathon, for example, takes a year, and to cope with a half marathon, you will need at least 6 months of regular training. Before jogging, be sure to warm up, warm up your muscles, ligaments and joints, and do not forget to pull your spine: it will bear the heaviest load.
I also recommend getting a heart rate monitor with a chest strap and a watch that shows your heart rate while running and the heart rate zone you are in. When the body is not yet accustomed to new loads, it is very important not to leave the middle heart rate zone. While running, the pulse should not exceed 165-170 beats per minute.
In order not to “expose” the body, do not stay in the wind, but immediately run to the premises. Don’t stay wet outside – it cools down instantly.
“Running hearts”
Where? Sparrow Hills.
When? 28 May.
The most stellar race – Polina Kitsenko and Natalya Vodianova organize a sports festival for all those who are not indifferent to prove that running is the most accessible form of charity.
“Our race demonstrates the culture of the most accessible charity and the simplest help to people – you just have to run, and not only spend time with pleasure and benefit for yourself, but also help those who really need it. The heart is a muscle, and the more you use it, the bigger it becomes, ”says Polina Kitsenko, co-founder of the Running Hearts race. There may well be an Olympic champion in the neighborhood, as well as the journalists and editors of Woman’s day! By the way, you are unlikely to confuse us with anyone. We usually “run” in our branded red T-shirts.
Entry fee: from 1000 rubles.
“Colorful race”
Where? Luzhnetskaya embankment.
When? 10 of June.
Since 2013, “Colorful” has been considered the main fun-run in Moscow – they run it not for results, but “for fun.” Therefore, a medal is not issued – this race gathers sports fans who are able to run the minimum distance. At every kilometer, runners are showered with colorful cornmeal from head to toe, and many traditionally come to the race in suits. Girls prefer ballet tutus and crowns, and guys prefer full-length superhero and Pokemon costumes.
Entry fee: 1100 rubles.
Night run
Where? Frunzenskaya and Prechistenskaya embankments.
When? 15 of July.
In the middle of summer, the “Night Run” is traditionally held along the embankments – a very impressive sight! A crowd of several thousand people run through the empty streets with headlamps. Athletes run through the beautifully illuminated building of the Academy of Sciences, which is called “golden brains” for its golden installation. Registration for the race is already open – from March 23, anyone can take part.
Entry fee: 1000 rubles.
Moscow marathon
Where? Luzhnetskaya embankment, CAD.
When? 22 September.
The largest running event in Moscow, for the sake of which every year the central streets of the capital have been blocked for 5 years. The route goes along the Kremlin walls, along the embankment and near the “Moscow City” – the views are stunning. Traditionally, companion races follow the same route – marathon runners can be supported for the first 5 km on the run. Before the marathon, there is a large Expo, where leading running brands present their new products.
Entry fee: from 1000 rubles.