1. Retiro Park – The Runner’s Green Oasis

With over 125 hectares of tree-lined paths, fountains, sculptures, and peaceful corners, Parque del Retiro is the perfect place for a light pre-race jog or a recovery walk after crossing the finish line.

• Don’t miss the stunning Crystal Palace, a glass pavilion hosting temporary exhibitions.

• Rent a rowboat and paddle around the lake in front of King Alfonso XII’s monument.

• Take a moment to relax on a bench, listen to street musicians, or sip a coffee in one of the kiosks.

📍 Just a 10–15 minute walk from many race-related areas.

2. Madrid’s Art Triangle – Feed the Mind Before the Race

Madrid is home to three world-class museums, all located along the tree-lined Paseo del Prado:

• The Prado Museum: Classical masterpieces by Velázquez, Goya, El Greco – “Las Meninas” is a highlight.

• Reina Sofía Museum: Modern and contemporary art, including Picasso’s iconic Guernica.

• Thyssen-Bornemisza Museum: From Van Eyck to Van Gogh and Hopper – an eclectic, fascinating collection.

Short on time? Many runners opt for the Reina Sofía – thought-provoking and emotionally powerful, perfect to get in the zone.

📍 Tip: Most museums are closed on Mondays – plan accordingly!

3. Plaza Mayor & San Miguel Market – A Taste of Madrid

The elegant Plaza Mayor is one of Madrid’s most iconic spots – great for photos and people-watching. Just steps away, the Mercado de San Miguel is a foodie’s dream:

• Premium tapas from top local chefs

• Fresh oysters and cava

• Jamón ibérico sliced before your eyes

• Gourmet churros and artisanal vermouth

Perfect for a post-race celebration or a casual, vibrant dinner the night before.

📍 Avoid peak times (1:30–3:30 PM, 8:00–10:00 PM) for a better experience.

4. Royal Palace – Majestic Like the Finish Line

Madrid’s Royal Palace is one of Europe’s largest – over 3,000 rooms of regal splendor. Though no longer home to the royal family, it hosts official events and is open to visitors.

• Marvel at the Grand Staircase and formal state rooms

• Admire frescoes by Tiepolo and historic tapestries

• Visit the Royal Armoury, with impressive medieval collections

The surrounding Sabatini Gardens are a quiet place to unwind before or after race day.

📍 Tickets available online – skip the lines and save time!

5. Gran Vía & Rooftops – Lights, Style & Sky Views

Gran Vía is Madrid’s buzzing artery – filled with shops, theaters, and city life. You’ll find big names like Zara and Uniqlo, but also eye-catching architecture and an energetic vibe.

• Walk the strip and look up – many rooftops hide a surprise.

• Our favorite? The rooftop bars with sweeping views of the city:

  • Círculo de Bellas Artes: iconic skyline views

  • Hotel Riu Plaza España: glass skywalk for the brave

  • Picalagartos Sky Bar: stylish drinks with altitude

📍 Ideal post-run spot – toast your achievement at sunset, medal around your neck!

1. Set a goal
Starting a journey in running starts with setting a goal. Whether you are starting from scratch or want to improve your runs, setting a personal goal is crucial. This could range from completing a certain distance, improving your time, or simply increasing the frequency of your running sessions. The important thing is to choose a realistic and measurable goal that can serve as a driving force and guide in your journey.

2. Plan management.
After defining the goal, the next step is to create a sustainable training plan. This should include variety in the types of training, such as long runs, variations and repeats, and hilly trails, ensuring that each session contributes to your ultimate goal without causing undue stress. The key is to maintain a balance that allows you to both enjoy the successes and manage the not-so-successful moments, always with your eyes fixed on continuous improvement.

3. Building a foundation.
A good training method is based on a solid foundation. This means building not only physical skills but also mental ones. The physical foundation includes progressively increasing endurance and strength, while the mental foundation is about the ability to stay motivated and manage fatigue. Proper preparation in these areas is vital to the effectiveness of targeted training sessions.

4. Professional support.
Although many runners start out on their own, the support of a coach or running group can make a big difference. An expert can offer personalized advice, help you avoid common mistakes, and keep your motivation high. By signing up for our program, you can follow workouts prepared for you by our Coach Paolo Vialardi, or consider joining a local running club or contacting a personal coach who specializes in running.

5. Continuity and regularity
Perhaps the most critical element of running success is consistency. Regularity in following your training plan ensures that each step gets you closer to your goal. Make your running sessions an integral part of your weekly routine and watch as continuous improvement becomes an added motivator.

By implementing these five key principles, every runner can develop an approach to running that not only increases performance, but makes the whole process more enjoyable and less prone to injury. With the right mix of goals, management, building, support, and continuity, your running journey will be full of satisfaction and results.

Born in 1897 in Turku, Finland, Nurmi grew up at a time when his country was struggling to assert its national identity. Running became not only his passion but also a symbol of hope and endurance for Finland. Nurmi began competing internationally in the early 1920s, and it was soon clear that the world of athletics had found one of its greatest champions.

At the Olympics, Nurmi demonstrated unprecedented versatility and competitive strength. Between 1920 and 1928, he collected 12 Olympic medals, including nine gold, in various disciplines ranging from 1500 to 10000 meters, including relay and cross-country running. This feat made him the most decorated athlete in Olympic track and field history.

In addition to his Olympic victories, Nurmi also set 22 world records during his career, varying from the distance of one mile to 20 kilometers. His ability to dictate a relentless pace in long-distance races, using a stopwatch to manage his race strategy, was revolutionary at the time and marked a before and after in athletic training.

Nurmi’s dedication to running was legendary. His training routine, extremely rigorous for the times, combined with a strong determination and almost maniacal attention to detail, enabled him to dominate athletics for nearly a decade. However, it was not only his athletic performance that made Nurmi an outstanding figure. His tenacity and indomitable spirit resonated with the ideals of perseverance and endurance, making him a national hero in Finland and an inspiring role model for athletes around the world.

His legacy goes far beyond records and medals. Nurmi has influenced generations of runners and athletes, showing that with dedication, discipline and strategy, limits can be overcome. For the KiRun community and all running enthusiasts, Paavo Nurmi’s story remains an endless source of inspiration, a shining example of what it means to combine passion, commitment and talent.

Today, the figure of Paavo Nurmi continues to be celebrated in Finland and around the world. His spirit lives on in the hearts of running fans and in the memory of his extraordinary sporting achievements, an eternal symbol of excellence in athletics. Nurmi represents the very essence of running: pushing one’s limits, competing with integrity and living with passion.

An Unpromising Start: Contrary to what one might imagine for an athlete of his caliber, Nurmi did not immediately show signs of exceptional athletic talent. As a young man, he was considered rather puny and not particularly gifted for running. It was only through his incredible determination and consistent training that he was able to develop into one of the greatest runners of all time.

The Innovation of Using a Stopwatch: Paavo Nurmi was one of the first runners to use a stopwatch during his races to control the pace. This strategy, revolutionary at the time, allowed him to distribute his energy optimally over the entire distance, a technique that has now become common practice among long-distance runners.

A National Hero During Difficult Periods: The figure of Nurmi assumed symbolic importance in Finland, especially during the period of the country’s independence in 1917 and in the decades that followed. His succession of victories on the international stage was seen as a symbol of Finnish tenacity and resilience, making him a national hero.

Rejection of Professional Offers: Despite numerous offers to turn professional, Nurmi chose to remain an amateur athlete throughout his career. This choice was dictated by his desire to maintain the original spirit of the sport, despite the fact that it meant living in modest economic conditions.

A Historic Rivalry: Nurmi had a historic rivalry with another great middle distance runner, Sweden’s Ville Ritola. This rivalry peaked during the 1924 Olympic Games in Paris, where both athletes competed in several disciplines, helping to make those Olympics memorable for athletics fans.

A Controversial Career End: Nurmi’s Olympic career came to a controversial end when, just before the 1932 Olympics in Los Angeles, he was disqualified for alleged professionalism by the International Amateur Athletic Federation. This decision was hotly contested and left many of his supporters with a bitter taste in their mouths.

Amaranth’s Nutritional Treasure: Amaranth is not just another health trend; it is a grain with an ancient history and an enviable nutritional profile. Rich in protein, essential minerals such as iron, magnesium, phosphorus, and manganese, and an amazing array of antioxidants, amaranth is a nutritional treasure trove.

Protein for Muscle Power: For runners, protein is critical for muscle repair and growth. Amaranth offers more protein than many traditional grains, making it an excellent choice to support muscle health and speed recovery after exercise.

Complex Carbohydrates for Energy: Energy is the runner’s currency, and complex carbohydrates are the bank. Amaranth provides a steady flow of energy thanks to its complex carbohydrates, ideal for keeping runners on track without the peaks and troughs of simple sugars.

Minerals for Bone and Muscle Health: Every step a runner takes stresses bones and muscles. Amaranth, with its high content of vital minerals, helps strengthen bones, support muscle function, and improve oxygen transport, all crucial for a runner.

Antioxidants to Fight Inflammation: Intense exercise can lead to oxidative stress and inflammation. Flavonoids and other antioxidants in amaranth help combat these effects, facilitating faster and more effective recovery.

Gluten Free and Easy to Digest: For runners with gluten sensitivity or those simply looking for gluten-free alternatives, amaranth is an ideal option. In addition, its high digestibility makes it an ally for those who need an efficient digestive system during long runs.

Amaranth is not just a superfood to add to your shopping list; it is an ally for your running journey. Whether you are a professional athlete or an amateur, incorporating amaranth into your diet can lead to tangible improvements in your performance and overall well-being. So why not add a pinch of this ancient grain in your next pre-run meal?

1.Adequate Hydration: Restoring Balance.
After a race, it is critical to restore the body’s water balance. Heavy sweating can lead to significant loss of fluids and essential minerals. Ki-Run recommends drinking water gradually in the hours following the race and considering electrolyte drinks to replenish electrolytes lost during exertion.

2. Post-Race Nutrition: Repair and Rebuild.
Proper nutrition is crucial for recovery, so we recommend eating a balanced meal within the first two hours after the race, rich in protein, complex carbohydrates, and healthy fats. This helps repair muscles, replenish glycogen stores, and provide energy for the recovery process.

3. Active Recovery Activity: Maintaining Circulation.
Light physical activity can help maintain blood circulation and reduce muscle stiffness, such as a short walk, light stretching or yoga to stimulate blood flow and promote muscle recovery.

4. Adequate Rest: Fundamental to Healing
Sleep is a key element in recovery after intense physical exertion. Dedicate a good night’s sleep after competition, as it is during rest that the body repairs damaged tissues and optimizes performance.

5. Performance Analysis with Ki-Run: Learn and Improve
After giving the body time to recover, Ki-Run suggests using its platform for performance analysis. This allows you to evaluate your running data, identify strengths and weaknesses, and plan any training modifications to improve future performance.

The Sensation of Excess Effort.
If you feel completely exhausted after a race, chances are you gave it your all during the event. The feeling of extreme fatigue can result from intense physical exertion, especially if you pushed your personal limits. This is a sign of dedication and commitment, and fatigue may be the result of an excellent performance.
On the other hand, post-race fatigue could also result from insufficient physical preparation. Ki-Run recommends reflecting on your pre-race training routine. If you have neglected proper preparation or suffered a period of inactivity, you may have lacked the stamina to face the event without excessive fatigue.
One of Ki-Run’s most valuable resources is the ability to analyze performance. After a race, take the time to review the data collected during the event. Look at your speed, heart rate and other parameters. This will help you understand if your fatigue was the result of maximum effort or if there might be room for improvement in your physical preparation.

In conclusion, fatigue after a race is normal, but with proper attention and care, you can speed up the recovery process. By following Ki-Run’s advice on hydration, nutrition, light exercise, rest, and performance analysis, runners can ensure they return to their peak form quickly and healthily.

1. Old Town Square and the Astronomical Clock: A Journey through Time
Start your tour of Prague at the atmospheric Old Town Square, the beating heart of the city. Here you’ll find the iconic astronomical clock, a 14th-century marvel that draws crowds of visitors every hour. See the spectacle of automata and figures come to life, offering a fascinating journey through time.

2. Prague Castle and St. Vitus Cathedral: Arch of History and Architecture
Prague Castle, an imposing fortress that dominates the cityscape, is a must-see. Explore St. Vitus Cathedral inside the complex, admiring its magnificent stained glass windows and majestic altar. From here, enjoy a breathtaking panoramic view of the city and the Vltava River.

3. Charles Bridge: Romance on the River
The Charles Bridge, a 14th-century architectural masterpiece, is the perfect place for a romantic stroll. Baroque statues flanking the bridge add a touch of elegance, and street performers and musicians create a vibrant atmosphere. Be sure to cross the bridge both during the day and at night for completely different experiences.

4. Jewish Quarter (Josefov): History and Culture
The Jewish Quarter, known as Josefov, is a testament to Prague’s rich Jewish history. Explore centuries-old synagogues, the Old Jewish Cemetery, and the Jewish Museum to gain an in-depth understanding of the culture and tragic history of Jews in this part of Europe.

5. Slavia Literary Café: Cultural and Artistic Atmosphere.
End your day immersed in the bohemian atmosphere of the Slavia Literary Café. This historic venue has been frequented by famous intellectuals and artists over the years. Enjoy a coffee while admiring the view of the Vltava River, immersed in the culture and art of one of Prague’s most celebrated cafes.

Prague is a city that captivates with its historical and architectural richness. Its cobblestone streets and centuries-old monuments offer an unforgettable journey into the past. Don’t miss these five unique experiences that make Prague a jewel set in the heart of Europe. I am sure that after experiencing them, you will carry the memories of this magical city with you forever.