As I started running 40 years and 4 years later ran a half-marathon without injury

In October 2012, I have overcome their first five kilometers, and four years later I ran a half marathon in 2 hours 17 minutes, while never moved an inch. This is an excellent result, which I have not even counted.

I remember that first jog around the beds was a daunting task for me, and I remember how happy when he was able to master their first 10 kilometers.

On Layfhakere already published three notes for beginners in the race, in which I talk in detail why I ran:

• How to start running in 40 years and the first to run 5 km in 2 months.
• Preparations for the Moscow marathon, or how to run 10 kilometers at 42: tips from a beginner.
• How to run 10 km in less than an hour, even if you '43.

Running has become a part of my life in a good way turned into a routine that gives pleasure and does not take much time. Now I run an average of 10 kilometers a week, although in the last month, in preparation for the Half Marathon, ran 100 kilometers.

This article - Thoughts of lovers, who still remembers that could not run. I hope my experience will encourage sitting at the computer stand up and go out. On the half marathon I saw a blind runner, which sent people running around. Saw the runner with a placard "Cancer - is not a reason not to run" after the third chemistry. Believe me, you do not have any excuses to not run.

Unfortunately, the race did not gave me a special confidence and Herculean perseverance. Perhaps I was too late to start, and these qualities are more difficult to change or develop.

The reasons that I'm running

Personally, for myself, I formulated a few reasons why I continue to run:

• I compensate a sedentary lifestyle;
• I am trying to extend its life by an additional 5-7 years. Due to the run I feel better and look younger than their peers;
• postpones the moment when my daughter have to think about my health more than his own business;
• I try to live up to any revolution in medicine, for example, until the moment when they start to grow organs or invent a cure for cancer.

Running gave me no enlightenment. My attempts to set up a business have not been successful. And if you run somehow affected the brain, at least not worsened it, that you will agree, too result. I'm sick less than before. Lightweight steel is much better to work: I can hold your breath for four minutes.

In the four years of training, I did not understand why sometimes I hammered the muscles on the first kilometer run. One has to choose - to stop the exercise or continue to run. But usually it takes place on 3-4 km. It does not depend on the warm-up or the weather, or what I ate or drank before training. At least, I was not able to establish the relationship. In addition, I have not yet figured out the threshold of anaerobic metabolism, probably because I do not yet need.

As I was preparing for the Half Marathon

1. Breathing while running only a mouth on a "breath three steps - exhale three steps"

This rhythm for me personally is convenient because the acceleration is increased and the amount of oxygen entering the lungs. There is also a supply of air. Sometimes under extreme stresses I turn on the circuit, "2 + 2". If very difficult, then I breathe in and out at every step, but in this mode, oxygen is supplied more than you need, so I do not advise to use it.

2. He ran only "toe"

From what style you prefer to run ( "toe" and "heel") depend possible changes in the feet. I did not know about it and have never seen a mention of such effects. But I felt them myself. I fell flat with the longitudinal extent III to I. Also corrected cross flatfoot due to train the muscles and ligaments stop. Of course, not trickle under his foot drops through, but my trail has become a recognizable trace of human foot.

In addition, running helps to correct valgus deformity of the big toe. I had already expressed a degree at which the thumb pressing on the index. In people it is called "bone" on the joint of the big toe. For four years running on the right foot thumb he moved away from the index, but disappeared "pit." On the left there is a little bit slower process. For objectivity's sake let me note that I saw in the locker room at the runners much Curved fingers. Apparently, not all running helps.

Speaking of the joints. If your weight is normal and you run "toe", it's okay with your knees will not happen. Especially at slow progress. To damage the knees, it is necessary to prepare for the year from scratch and run a half-marathon "on the heels" with a starting weight under 100 kg. I am sure that you do that will not.

3. I paid attention to interval training

After them, even after one noticeable progress in speed and distance. I was lucky. Sometimes I run with my daughter, and we sometimes organize fartlek. In addition, the well to run the stairs loads atypical muscles and strengthens ligaments. The hill I run only on the heel with a roll-to-toe. Good advice to read the half-marathon - running up the hill should be frequent steps. Combine this with a run "heel", I got a vacation for the legs when climbing on the bridge during the race.

When I increased the distance per run at 30-40%, then I alternated running with the step: at regular intervals, making 60 steps. So I overcame five and then 18 kilometers. Last the distance, I was able to run for three weeks before the half marathon. Only after that I decided to sign up. I'm not a hostage of the training plan. If I do not have time to hours of training, I run two kilometers in 10 minutes, which gives a sufficient training effect.

4. He escaped without energy but with carbohydrate loading

A week before the start I had a carbohydrate loading and started taking a multivitamin and Siberian ginseng tablets. During the preparation of the joints and ligaments supporting additives from sportpitaniya. Liquid supplements have liked me more than a bunch of pills.

As I ran a half-marathon

race strategy was simple - to finish, that is, to meet the 3 hours 10 minutes. Tactics even easier - to run 10 kilometers without stopping, and then look for well-being. On the track everything it was much easier and more fun.

There were a lot of spectators, great weather and a sea of ​​music - it was also musical half-marathon! adrenaline level was so high that before the start of the pulse has risen to 90. I ran 10 kilometers calmly, meeting running to meet a good man that will add strength. 15 kilometers realized that everything is in order, there is no desire to stop. I ran 18 kilometers in 1 hour and 50 minutes. After that I was able to calm down, because the personal record had already been delivered. Then I even accelerated.

After the finish of the feelings I could run more 3-5 kilometers. The goal set two years ago, it has been achieved with no injuries and overload.

I did not want to write about sad things, but recently learned that the race is dead guy for 29 years. According to preliminary information, he broke a blood clot. Therefore Train cautious and visits to the doctor, especially if you're over 30.

Now, after realizing how much time and energy has been spent on training, I am sure that without a coach and a doctor at my age to cope with this task can not be. Be sure to make a functional diagnosis and to monitor the state of the heart.

To paraphrase Boris Grebenshchikov: "I would not say that I know where I'm running ...". Personally, I enjoy the process. Following articles I'll be writing about the marathon. Or will not.

Good luck to all, and sports victories!