April 21 in the southern capital of Kazakhstan will be held "Almaty Marathon". 17 thousand people from 53 countries of the world on Sunday will gather at the start.
42 km 195 m and 21 km will be able to run athletes aged 18 to 60 years and older; Distance 10 km: 15-17 years, as well as over 18 years. And 3 km: 10-14 years.
Since this is, first of all, a sporting event, it is necessary to be physically well prepared for it. A business coach, troubleshooter, human resources expert and athlete Askar Amanbayev has been participating in city races for the last couple of years. This year, he is already sharing his accumulated experience with novice marathon runners and speaking at the Almaty Marathon brand ambassador.
“Each distance has its own training plan. For example, you need to prepare for 10 km at least for a couple of months: 2-3 at least, if not half a year. It is necessary in order to strengthen the heart, to withstand the joints, muscles. Therefore, it will not work here - take and run. The consequences may not be very pleasant. 21 km, there is about six months of preparation at least, because it is a semi-professional distance, not amateur. There, the load is still more. Imagine yourself, it's two - two and a half hours of non-stop running, a big load on the heart. It is recommended for those who give up bad habits, checked the heart and train hard. 42 km is a serious distance. Not for everyone anymore, more for professional athletes. Approximately in one and a half – two years it is necessary to begin preparation. It is necessary to take into account age, state of health, and preparation of the body as a whole,” says the brand ambassador.
In addition to running, the athlete is engaged in cycling and swimming. And also participates in triathlon competitions:
“Results are constantly improving. That is, if you look and compare yourself with the previous ones, there is a constant increase, which is very pleasing. Therefore, even if you do not compete with everyone, do not run for prizes, then it allows you, first, to improve yourself, your results, your workload, and compare yourself in the past and today. Therefore, this is a cool system for evaluating your results”
According to Askar Amanbaev, in order to achieve good results, it is necessary to build up the volume weekly. That is, for example, if you are preparing for a marathon that will take place in six months, then it is important every week to gradually increase the number of kilometers traveled. First 3 km, then 5 km, then 7 km, etc. But closer to the competition it is necessary to lower the volume of loads so that the body can rest, says the athlete. And the main thing is not the number of runs per day or week, but how many kilometers you run every week:
“The running technique must be set up correctly from the very beginning, so that there will be no later deformation or problems with the joints, bones, legs. Because, all the same, not everyone can run. It happens that overweight is not recommended to run: too much stress on the joints, knees, etc. Therefore, the technique is important: 1. The choice of sneakers. You can watch video tutorials on the choice of sports shoes at Almaty Marathon on the YouTube channel. 2. Training plan. It is very important to correctly build, that is, if in brief, then after about a day, you can run in the morning or when it is convenient and at a distance that is comfortable for a person and further increase the load. 3. Nutrition plan. During the production of volume, it is important to eat properly. We cannot allow a shortage of calories. And at the same time observe proper nutrition”
Right up to the start on Saturdays, “Almaty Marathon” conducted free trainings for those who wanted to get into the park of the First President. This is done specifically in order to familiarize all participants with the basics and technique of running, share useful exercises and tips:
“Before the biggest race, which will be the 21st, there were a lot of intermediate ones: spring, winter. They are much shorter: 10 km, 12 km, 14 km. Just the same intermediate races are needed in order to track their results and prepare for the most important, "Almaty Marathon". Therefore, in all competitions that are in the city, you need to also participate in addition”
Askar Amanbaev broadcasts and promotes running and a healthy lifestyle on his pages on social networks. The athlete actively encourages everyone to engage not only in body building, but also in health building and brain building. And also to engage, inspire and motivate the people around them for the good of a healthy nation. Then there will be a balance in all spheres of life, he is sure:
“Not worth the run in order to just beat someone. It makes no sense. The whole point of a half marathon or marathon is to conquer yourself, your laziness, your own antidiscipline, etc. that is, set an example of willpower. Well, at least improve your result and be proud of yourself "
Almaty Marathon is one of the few international marathons that position themselves as charity. Part of the funds from the entry fee are sent to charity.
For the first time "Almaty Marathon" was organized in 2012. A year later, he entered the International Association AIMS
