Ultramarathon runner Kirill Tsvetkov: I’m rewatching “Forrest Gump” with pleasure. How to run around Iceland and around the Sea of ​​Azov. There is only one road in Iceland

Run– one of the most natural types of activity for humans. Everyone, one way or another, has run in their life. Some with the goal of losing weight, some with the goal of collecting their thoughts, and others set themselves the goal of running a half marathon or even a marathon.

But not everyone approached running responsibly, thinking: “Running is nothing simpler. Why learn to run?” This misconception prevents you from loving running. Because of this, the effectiveness of training is reduced to nothing and there is a risk of injury.

After this course, you will learn the basic principles of running training that will help you achieve your goals without the risk of injury. You will learn the principles of nutrition, recovery and how to stay motivated towards your goal.

WHAT WILL YOU GET IN 3 WEEKS OF TRAINING?
After a 3-week course you will know everything about running. What will allow you to set the most ambitious goals for yourself and successfully move towards them. For some, this may be a comfortable 5km run, but the bravest ones can begin the journey to a distance of 42.2km - a full marathon

HOW THE TRAINING WILL BE PROVIDED:

• Online video lectures lasting about 1.5 hours + 30 minutes of answers to the most popular questions from course participants;
• It’s okay if you can’t attend all lessons – recordings of lectures will be available for downloading to all participants;
• At the end of each lesson, additional materials for self-education + homework will be sent out;
• Course participants will be united in a community where they can quickly receive answers to their questions outside of lectures.

Program:

The course consists of 6 lessons in question and answer mode, lasting ~ 1.5 hours each + 30 minutes answers to popular questions from students.

1. July 29 - Running as a natural form of human movement, biomechanics of running. Human needs for movement and their satisfaction through jogging. The benefits that running can bring to your daily life.
   • What is running?
   • Why does a person run?
   • Running as an activity in everyday life
2. July 31 - How to get around the difficulties in setting goals, drawing up a training plan and motivating yourself to continue playing sports. The pleasure of physical activity– why should this be one of the main criteria when running?
   • How to start running
   • Motivation to continue training
3. August 3 - Equipment as an important part of sports, the pros and cons of good equipment, the agony of choice and current trends. Will fashionable sneakers always work well in a workout?
   • Selection of running shoes
   • Selection of clothes for running
   • The role of equipment in the training process
4. August 7 - Nutrition is an important part of achieving your sports goals. For whom are they produced? sports nutrition How not to get confused when choosing? Why do I need chemistry and isn’t it doping?
   • Nutrition
   • Sports nutrition and supplements
5. August 10 - Positive training effect from including other types of activity in training process. Developing the body's strength qualities to improve running results.
   • Variety of physical activity
   • The importance of general physical training
6. August 13 - Sports longevity as the main goal of sports. What can help an athlete overcome difficult physical exercise and recover well after
   • Warm-up
   • Injury Prevention
   • Restorative procedures

Download

Running is one of the most natural activities for humans. Everyone, one way or another, has run in their life. Some with the goal of losing weight, some with the goal of collecting their thoughts, and others set themselves the goal of running a half marathon or even a marathon.

But not everyone approached running responsibly, thinking: “Running is nothing simpler. Why learn to run?” This misconception prevents you from loving running. Because of this, the effectiveness of training is reduced to nothing and there is a risk of injury.

After this course, you will learn the basic principles of running training that will help you achieve your goals without the risk of injury. You will learn the principles of nutrition, recovery and how to stay motivated towards your goal.

WHAT WILL YOU GET IN 3 WEEKS OF TRAINING?
After a 3-week course you will know everything about running. What will allow you to set the most ambitious goals for yourself and successfully move towards them. For some, this may be a comfortable 5km run, but the bravest ones can begin the journey to a distance of 42.2km - a full marathon

HOW THE TRAINING WILL BE PROVIDED:
Online video lectures lasting about 1.5 hours + 30 minutes of answers to the most popular questions from course participants;
It’s okay if you can’t attend all lessons – recordings of lectures will be available for downloading to all participants;
At the end of each lesson, additional materials for self-education + homework will be sent out;
Course participants will be united in a community where they can quickly receive answers to their questions outside of lectures.

Program:

The course consists of 6 lessons in question and answer mode, lasting ~ 1.5 hours each + 30 minutes answers to popular questions from students.

July 29 - Running as a natural form of human movement, biomechanics of running. Human needs for movement and their satisfaction through jogging. The benefits that running can bring to your daily life.
What is running?
Why does a person run?
Running as an activity in everyday life
July 31 - How to get around the difficulties in setting goals, drawing up a training plan and motivating yourself to continue playing sports. Pleasure from physical activity - why should this be one of the main criteria when running?
How to start running
Motivation to continue training
Goals
August 3 - Equipment as an important part of sports, the pros and cons of good equipment, the agony of choice and current trends. Will fashionable sneakers always work well in a workout?
Selection of running shoes
Selection of clothes for running
The role of equipment in the training process
August 7 - Nutrition is an important part of achieving your sports goals. For whom are sports nutrition products produced? How not to get confused when choosing? Why do I need chemistry and isn’t it doping?
Nutrition
Sports nutrition and supplements
August 10 - Positive training effect from including other types of activity in the training process. Developing the body's strength qualities to improve running results.
Variety of physical activity
The importance of general physical training
August 13 - Sports longevity as the main goal of sports. What can help an athlete overcome heavy physical activity and recover well after
Warm-up
Injury Prevention
Restorative procedures

Download

In the era of the Internet and traffic jams, there are still people who are ready to travel around the world on foot, or better yet, run! Ultramarathoners are sports enthusiasts who travel hundreds of kilometers along the Earth's roads with a tent in their cart and a phone in their pocket. 31-year-old native of Gatchina Kirill Tsvetkov covered 640 km in the mountains of Switzerland, was the first in the world to run around Iceland and almost got hit by a car on the shore of the Azov Sea. He tested the scandalous Mildronate on himself, organized the Gatchina Half Marathon from the other end of the Earth and learned correct technique running. The next time you see a person running in sports tights on the street, wave your hand and give way. Perhaps a fellow countryman is setting another world record!

Kirill Tsvetkov is a goodwill ambassador for the Wings For Life World Run. Soon he will take part in a unique race of this movement in Russia.

We run for those who cannot

Along with Sergei Shubenkov and many other famous athletes, you became a goodwill ambassador for the Wings For Life World Run charity race. What kind of competition is this?

It is one of the largest sports charity events on Earth. 33 countries and tens of thousands of runners are participating. They start simultaneously in different parts of the planet using a global signal. In each state, approximately the same circular distances are measured. 30 minutes after the start, cars marking the finish line will begin to follow the participants, gradually increasing their speed. When the car catches up with the runner, the race is over for him and he can return to the start area.

- Can you run without worrying about the result?

Certainly. For me, one of the main features is the ability to compare my time with the performance of participants around the world, but many others quietly enjoy the race, joke, have fun, pose for photos.

-Where does the collected money go?

To benefit Wings For Life, a foundation dedicated to research and treatment of trauma. spinal cord and spine. The fund's organizers have relatives suffering from these diseases. Unfortunately, very little attention is paid to spinal injuries around the world because they are not very common problems. However, in 90 percent of cases these are domestic injuries resulting from accidents, falls, and other things. The same “everyday life” from which no one is protected. By helping the foundation, we could put many people on their feet.

- The motto of the race sounds something like this.

Yes. “We run for those who cannot!”

- Where will it take place? Russian stage?

It will take place on May 8 in Kolomna. Starts at 14.00. I'll run. About 3,000 runners are expected.

- Are there any incidents expected due to traffic?

At such serious events, everything is strictly organized. The road is cordoned off and the route is carefully monitored. There shouldn't be any problems.

Meldonium was very dear to us

-Have you seen the movie “Forrest Gump”? His hero spent some time as an ultramarathon runner.

I love this movie and watch it again with great pleasure! In itself it did not affect my sports career, but once again I sympathize with the main character because he was a runner.

- Is the multi-day run shown in life in the film?

In general, it seems to be true. Only in life, preparation is more difficult than the race itself. For example, around Iceland I made the longest run of my life. 1378 km in 21 days. Our small team and I have been preparing for two whole years. We calculated the route. We explored places where we could stop for a vacation.

- Do you have an established team?

Yes. We usually participate in events with three or four people. Everyone knows each other well. Complete trust is necessary, because during the race mutual assistance is required. There is a core team - me and my colleague. The rest join from time to time. Competing in multi-day races consistently is difficult for most people. Family and work require attention, and we sometimes spend about a month on the road. This year, my friend's family didn't let me go on a 15-day run in Sardinia. The wife said: “Dima! Enough!"

- How do you manage your work schedule?

I have a free schedule. I work for an organizing association sports competitions Athletic League. I make plans for events, schedule calendars, negotiate with people. Everything can be done remotely. The last thing I organized was the traditional Gatchina Half Marathon. While relaxing during the race, you can take care of many work issues right from the tent.

- What do you take with you on a multi-day race?

We put documents, mobile phones, and minimal food supplies in our backpacks. We usually take something we can snack on while on the run. For example, chocolates or sweets. Carbohydrate foods good while jogging. In addition, during competitions you need a first aid kit with medications.

- Since there are medicines, there are doping scandals at the official starts?

Of course. In sports, anyone can be caught on illegal drugs if you want. I have used meldonium in the past, which recently became a scandal. This is an effective, good and inexpensive remedy that does not carry any side effects. It can hardly be called doping. Doctors I know are perplexed about what to feed athletes after Mildronate is banned. Everyone loved him. He was dear to everyone.

There is only one road in Iceland

- How do you carry your luggage along the distance?

In a sports baby stroller. They are created for active walks with a child, but they are also great for our races. In addition to all of the above, the stroller can accommodate spare clothes, water supplies, tents and sleeping bags. You never know where you'll spend the night!

- Is it possible to get lost?

We know our routes well. For example, in Iceland it was basically impossible to get lost. There is one road around the entire island, along which we ran. It's called "Road No. 1".

- Wonderful country.

Gorgeous! I recommend everyone to visit if possible. With the current ruble exchange rate, everything is expensive abroad, but in Iceland, for example, there are free containers with natural drinking water in public places. They consider her their national treasure. Icelanders say: “You don’t need to order drinks from us. Here is clean water - drink for your health.” I have never seen such fantastic views of nature anywhere else. Glistening bronze earth surrounded by steaming geysers. Absolutely black endless volcanic fields abutting the ocean coast. Impossible to describe. This is a must see.

- And your team became the first to run around the whole of Iceland.

Yes. A year after the run, our achievement was recorded in the European Book of Records. The hassle with the evidence base is still there! I collected a whole bunch of papers and photographs. We had to take photos next to each road sign to prove that the route was completed inside and out.

- Why the European Book of Records and not the Guinness Book of Records?

For financial reasons! To get it registered in the Guinness Book, we would have to spend money on a special person who would fly to Iceland and record our route. His services cost more than 250,000 rubles - accommodation in Iceland during the 21-day run, etc. We thought about it and refused.

- When do you sleep during ultramarathons?

At night! ( Laughs.) In tents. In fact, we rest and sleep a lot. We try to finish the daily run before dark. Around five in the evening, or even earlier. As soon as you have met the planned daily mileage, you can stop. We put up a tent and rest until six or seven in the morning. Sleeping for ten hours is easy. What else to do in a tent? I lay down and sent a post to my family on social media, saying that we were running, everything was fine. And you sleep.

- You can do almost everything from your phone.

Charging is running out! We take spare batteries with us, but try to save charges as much as possible. We replenish the batteries at every opportunity. A cafe appeared on the horizon - we ran in and charged up.

- It’s not easy in nature with your light equipment.

Anything can happen. Sometimes we get wet to the skin in downpours, so no clothes can save us. If you don’t manage to run into the city for a long time, you become completely soaked in sweat. When I rest in a scarf, I wipe myself with wet wipes, otherwise it would be hard on the track. In Iceland they fled along the coast and languished from the strong sea wind. One night I pitched my tent right above the ditch, and I lay down in the ditch. If only it wasn't blowing! There were nights in the Swiss mountains when I woke up in my sleeping bag and the ground around me was covered with frost. Our lightweight sleeping bags are not designed for extreme cold, but everything can be carried.

- You run multi-day marathons not only in Europe, but also in Russia. Where is it more interesting?

I have never had a single boring race in my life. Any journey on foot is exciting because you can touch the world around you. Touch the stones, drink from a mountain stream. Nature is absorbing and calming. Sometimes we pop into cities to see the sights. In Switzerland, during the run we visited Geneva. In Russia we skirted the Sea of ​​Azov - more than 1200 km. Unfortunately, there are certain problems at home. With mentality and traffic. Nowhere in Europe did cars try to run me over, but on the banks of Azov they almost hit me several times. In the last ten years the situation has begun to change, but still leaves much to be desired. Running a marathon across our country is a very traumatic undertaking.

Are you too lazy to run three kilometers in the morning? How about 40 km around the city instead of breakfast? Or 250 - around Lake Ilmen? Or 1280 - around the Sea of ​​Azov? For ultramarathon runner Kirill Tsvetkov, these are quite normal sports achivments. In the interview, the athlete spoke about the most interesting races in his life, compared runners in Moscow and St. Petersburg, and talked about why he does not use running applications for mobile phones.

Kirill, why do people run supermarathons?

Firstly, in order to be alone with yourself. While you're running, you can ask yourself questions that you don't have time to ask in normal life. It is not necessary that you will receive answers to them, but some process will be launched inside. During a long race, we think differently: on the one hand, we are more concentrated, nothing distracts us, on the other, the brain is better saturated with oxygen and more efficient. And secondly, the races are an opportunity to see both the world and your country. Due to sports tourism I visited places that not all travel lovers have visited.

Tell us about the most interesting places you visited.

I had very vivid impressions from the 250 km run around Lake Ilmen, 1280 km around the Sea of ​​Azov - amazing untouched nature. But the warmest impressions are left by the people. On one of the long runs I met a couple from Moscow, their route coincided with mine for one day. We spent the evening after the next day of the race together, talking, and they left such a warm feeling of a kindred spirit that I still remember this race with joy.

Nowadays races in Russia are becoming more and more popular. In which of our cities is this best developed?

There is such a thing as a mental race: this is when, in everyday life, everything is well organized. And there are quality starts that are now increasingly coming to Russia. The first type of competition is valued more by older people. And young people, of course, love quality in service: they care about how the starting town, the finishing area, and the quality of the medals are made. I was truly amazed at what the Moscow Marathon is doing. All Newrunners races are excellent, in terms of organization and presentation. But there are also smaller competitions that take place all over Russia, where people come to hang out and compete with friends in a good way. They are also very nice. But usually these are small starts - 100–150 people. Anything more is labor and commerce.

Where do they run more - in Moscow or St. Petersburg? And how are the runners in these cities different?

In all major cities people run about the same. The only difference, probably, is that Moscow is a slightly richer city, and it is the capital, so runners in Moscow can afford more. They are more fashionable.

Posting photos on Instagram, organizing training, creating a blog - these are the capital's tricks. St. Petersburg has better quality content.

There are fewer people running simply on the wave of fun and fashion, and there are more athletes with good experience.

Doesn't the colder St. Petersburg climate affect runners?

Not really. The logic of an athlete: if it’s cold, you need to dress warmly, rain and slush - so as not to get wet, it’s hot - so as not to burn. But you have to go to training in any weather and do all the work that you have planned. A valid reason for oneself may be a pain in the leg, for example, but this does not depend on the weather. Although I know people who are not yet professionals, but very close to them, who can say: “Yes, something is damp today, I won’t go to train.”

In Moscow they still love to use all kinds of running apps for phones. Do you use anything?

I know that this is fashionable, but I don’t run with my phone, it’s inconvenient for me, I only have a watch with GPS and several sports devices with me - nutrition tubes, a flask of water, etc.. Although I know people who manage to communicate on the phone during the race and even take pictures of something as you go. This is a mystery to me. In my case, a race is just a reason to disconnect from the outside world. And all the communication is after the finish or in the evening if the race goes on for several days.

How do you keep in touch with loved ones while traveling?

Now 90% of communication is Internet telephony. When I travel around Russia, I have unlimited internet and am always online. I call in very extreme cases. But the words of support that I receive by email, on social networks or via SMS are very important to me.

Remember the most memorable SMS or online review you received.

I like it when people praise you ironically. I have one friend, this year we will run an eight-day race in the mountains. After almost every run he writes to me: “Well, you are strong!” Although he himself did things that I had never even dreamed of. It's good to have a good sense of humor. In my opinion, it’s not worth running supermarathons in all seriousness and with an expression of desperate heroism on your face.