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FREE TRAINING FROM SC "SPORTHALL"

FREE training sessions for the participants of the Perm Marathon at the distances of 3, 5 and 10 km have started.

SIGN UP FOR TRAINING

Before each training appointment
by phone: +7 (342) 254-04-45

Reference point – the coach of SC “Sporthall”
wearing a branded Marathon t-shirt.

SPORTHALL COACHES CONDUCT TRAININGS:
Igor Kravchuk – personal coach of SC Sporthall, instructor of group programs. The participant of the Perm Marathon at a distance of 21 km;
Denis Tazikaev, KMS in Thai boxing, the trainer of SC Sporthall Fighting Club. Participant of the Perm Marathon at a distance of 10 km.

Translated with www.DeepL.com/Translator (free version)

DESCRIPTION

Tuesday 19:00
jogging+OSP
Meeting point: at the LUKOIL playground on Podlesnaya
in Balatovo.

Thursday 19:00
run+OFP
Meeting point: at the LUKOIL site on Podlesnaya
in Balatovo.

Sunday 12:30
Run + aerobic physical training (or functional strength training*)
Meeting point: grounds of LUKOIL on Podlesnaya in Balatovo.

*In bad weather: Fight Club/Gym Sports Hall, 58A Parkoviy Ave.

HOW TO PREPARE YOUR CHILD FOR THE START?

If your child wants to take part in the Perm Marathon, be sure to explain to him or her the importance of preparation. Relate the distance to your child’s sensory experience:

Start the class with a small warm-up for five minutes;
During the main workout, don’t expect your child to run 500-1,000 meters at once;
Break up the total distance into stages and build up the distance gradually:
First 100m, then 200m, and so on;

  • Let your training session last only 10-15 minutes. This will be enough to start with so that you don’t overload your child’s body and gradually get him used to the load;
    Do not push your child, let him determine a comfortable speed for himself. Include in the training an element of play, so that a child does not lose interest in the exercise.Let the first race will be a real holiday!

    Be sure to go to the start as a family. Also, you can prepare in advance a bright poster with your child’s name on it.

EQUIPMENT RECOMMENDATIONS FROM AN AMATEUR

Author: Alexei Detkin, owner of the Detkin&Ko HR-agency, organizer of the “Outrunning the Wind” trail half-marathon.
Recommendations compiled and arranged by

priority for me. I learned from my mistakes or timely recommendations of my coach and experienced comrades:

1

NEVER WEAR ANYTHING NEW FOR A RUN OF MORE THAN 5 KM!

RISKS:

  • Blisters, abrasions will appear element
  • Uncomfortable sensations.
    The shoelaces will come undone, etc. element

Especially sneakers! Be sure to take several test drives over long distances.

2

SNEAKERS

Sneakers are our everything, and the choice should be made very carefully! When choosing take into account the distance, coverage, weather and climate conditions, etc. There is no need to save money on buying sneakers, because high-quality shoes will last longer, will protect your feet from injury... It is important that you enjoy jogging.
Professional equipment allows you to choose your size most accurately, as it has a size in increments of 0.5 (37.5 or 41.50). This is important. The shoes should not shrink, because the foot swells up a little while running.

3

YOU HAVE TO DRESS FOR THE WEATHER!

If you dressed, went outside and felt comfortable, you feel good and warm..., then turn around and go home, you need to wear lighter clothes - overheating is unacceptable at the distance, there are consequences. Dress to be a little cold, BEG will warm you up:)))

4

BE SURE TO WEAR A HAT!

A recommendation from personal experience. If you understand that you have to run the main distance in the heat and sun, take a cap, baseball cap, bandana... something to protect you from sunstroke and overheating.

5

BE SURE TO CONTACT A PROFESSIONAL!

In outfitting centers, specialty stores, such as the partner of the Perm International Marathon and Trail "Overtaking the Wind" network of stores "Eurosport".

FREE TRAINING FROM SPORTS HALL

If you are just planning to start or have recently started running, these simple tips will help you!

1

RUN UP

Climbing uphill gives you strength, which will come in handy at the end of the course or in a responsible competition. You can simply run up hilly terrain, or you can use hill climbs for interval training, running uphill for a certain distance and then jogging back downhill as many times as you want.

2

CHOOSE THE HARD WAY

If there are two ways home, one smooth and one hilly, make it a rule to always choose the harder one.

3

THREE RUNS

Do one short run, one long run, and one speed run each week. This is probably the easiest yet most effective way for a runner to get and stay in shape.

4

RUN AT LEAST THREE DAYS A WEEK

Training plans that include three to four workouts a week allow time for recovery on the one hand, and are sufficient to improve your health and fitness on the other. Don't skip a workout, try to follow the plan, and if for some reason you miss it, don't try to catch up, just continue with the next one. Rest is just as important as training, it is during recovery periods that we become stronger, faster and more resilient. At least one day a week should be a day off from sports.

5

EAT RIGHT

Adjust your nutrition to your new healthy lifestyle. Eating right will give you energy when you run, help you recover afterwards, help you improve your performance, and you'll feel much better overall.

6

RULE 10%

The increase in distance and time you run should be gradual. Do not run fast, long and far at once, even if you feel strong enough to do so. Increase your training volume by no more than 10 percent each week. This will help you avoid injuries.

7

DECIDE ON THE FIRST START

Choosing a run will help you decide on your target distance and workout plan, but most importantly, you'll have a deadline, and that usually has a positive effect on motivation.

8

DO NOT HURRY

Run slowly, and even step over at first. In the first three months you are laying the groundwork and while running you should communicate calmly with the person you are talking to. If you feel that your breathing is going out of whack, it means that you are moving too fast - switch to a step. The focus should be on gradually increasing the time and distance you run, don't think about the pace.

9

FIND YOUR RUNNING BUDDIES

New friends will always support you in your running endeavor and motivate you during training. It's always more fun and safer to have company.