marathon – Ki Run

The 5 Pillars of Preparing for a Marathon

Roberto — Fri, 13 Oct 2023 10:09:37 +0000

Welcome to KiRA travel for runners blog! Today we delve into the fascinating world of marathons and reveal the 5 basic pillars of effective preparation.

1. The Training Plan.
Preparation for a marathon starts with a solid training plan. It’s not just about racking up the miles. You need to vary the intensity, include interval training, long runs and recovery sessions. Gradual progression will help you build endurance without injury.

2. Rest.
Contrary to what you may think, rest is no less important than training. During rest periods, your body regenerates, repairs damaged tissues, and becomes stronger. Be sure to include rest days in your plan, and as you approach your race date, consider “tapering” or reducing your training.

3. Nutrition.
A marathon requires a lot of energy. A balanced, targeted diet will provide you with the fuel you need to train and recover. Gradually increase your carbohydrate intake in the weeks leading up to the race and be sure to stay hydrated. Don’t forget to experiment during training what you will eat on race day to avoid surprises.

4. Determination.
Mental preparation is as crucial as physical preparation. There will be difficult days, workouts you want to skip, and moments of doubt. Determination will help you overcome these obstacles. Visualize the finish line, set intermediate goals, and remind yourself why you decided to run a marathon.

5. Race Strategy.
Knowing the course, planning your pace, and preparing for possible weather conditions are crucial aspects. Decide in advance where you will take water or energy gels and set a pace that will allow you to conserve energy for the final phase.

The marathon is a challenge, a dance of physical endurance and mental strength. But with the right preparation, it becomes an unforgettable experience that will take you through breathtaking scenery and show you what you are truly capable of.

Lace up your shoes and have a great marathon from the entire KiRUn travel for runners team!

Emil Zátopek: the Endless Flame of Running

Roberto — Fri, 22 Sep 2023 10:04:01 +0000

In the world of sports, some names shine like bright stars, capturing the imagination and inspiring entire generations. One such name is Emil Zátopek, a legendary Czech athlete who revolutionized the world of running in the 20th century.
Emil Zátopek was born on September 19, 1922, in what is now the Czech Republic. Raised in a modest family, he developed a love for running from a young age, although his beginnings were not exceptional. However, with determination and commitment, he would prove to be a true champion.
His career was marked by a revolutionary breakthrough in long-distance running. During the 1940s and 1950s, he introduced the concept of high-intensity training and the use of interval training. These techniques changed the way athletes prepared for races, paving the way for new performance standards.
Emil Zátopek achieved world fame at the Helsinki Olympics in 1952. In that epic event, he competed in three different long-distance running events: the 5,000 meters, the 10,000 meters and the marathon. What made him unique was that he not only competed in all three races but also won gold in each of them, setting Olympic records in two of them. This unprecedented feat earned him the nickname “The Man from Helsinki.”
He was also known not only for his incredible athletic abilities, but also for his affable personality and sense of humor. He was a man of the people, loved and respected not only in his own nation but all over the world. His humility and simplicity made him a hero with whom many people could identify.
After the Helsinki Olympics, Zátopek continued to compete internationally, but his performance began to decline. In 1957, he retired from athletics due to health problems. Despite his retirement, his impact on the sports world remained indelible.
His figure is still an inspiration to athletes around the world today. His dedication, resilience and ability to push human limits remain a tangible example of what can be achieved through passion and commitment. The Czech Republic has celebrated his legacy with monuments, awards, and constant tributes.
Emil Zátopek is much more than an Olympic champion; he is a legend in sports history. His extraordinary career and unique personality have left an indelible imprint in the hearts of everyone who has followed his story, which testifies to the infinite power of the human spirit.

Discover our excursions on the occasion of the Paris Marathon

Roberto — Sun, 09 Oct 2022 06:29:07 +0000

These are our main excursions for the Paris Marathon.
If you would like to extend the trip, and perhaps include a day at Disneyland Paris contact us by email info@ki-run.it or through the information request forms on the website

OPTIONAL EXCURSIONS :
with Italian-speaking guide ,using public transportation (3 metro tickets per person and earphones are included) .Confirmed with minimum 10 participants
Private bus at the same rate with minimum 40 participants

Historic Paris: 35 pp Euro

– After breakfast meeting with guide and guided tour (using public transportation) of the historic city : the Ile de la Cité, the heart of Paris, the largest island on the Seine, with the exterior of Notre Dame Cathedral and the Palais de Justice, Place Vendòme, the Palais Royale, Place de l’ Opera, Place Vendome

Modern Paris: 35 pp Euros

– After breakfast, meet with guide ,and start the panoramic tour of the city (by public transportation), with its modern part. Starting with the Eiffel Tower (exterior), we will continue with the Des Invalides complex, The Champ de Mars and the Ecole Militaire and then the Etoile and Arc de Triomphe, and the Champs Elysées

Passages and covered galleries: 35 pp Euros

– Departure with guide and public transportation, for a tour of the most intimate and hidden Paris: you will enter the inner lobby of the Palais Royal; here your guide, through the history of the Palace will tell of the intrigues of the characters who inhabited it; one among them, the feared Cardinal Richelieu. You’ll relive the most salient moments of Alexander Dumas’ novel and his Three Musketeers; but most of all, he’ll let you relive the splendor of the Belle Epoque. The walk continues through the atmospheric Passages and Covered Galleries,….stradines covered with galleries during the nineteenth century by glass roofs, which soon became meeting places and to this day are very pleasant because of the variety of antique stores, workshops, artisans, old booksellers, bistros, and small stores of all kinds some of which have remained similar to their origins. The visit culminates at the Galeries Lafayette to admire its amazing dome

Montmartre: 35 pp Euros

– Departure by guide and public transportation, and transfer to the foot of Montmartre, stroll through the Pigalle district, home to the famous Moulin Rouge cabaret, and ascent to Montmartre Hill where, from the great white Basilica of the Sacred Heart, you can overlook the entire city with your gaze. Stroll through the Place du Tertre, the artists’ square, once frequented by artists and literati

Ticket for cruise on the Seine: 15 pp Euro (ticket only without accompanying guide and public transportation tickets)

Boat departure every hour, from 10h00 to 21h30
no minimum number of participants required

PARIS VISITE SUBSCRIPTION (unlimited use of all public transportation and the Montmartre funicular)
1 day : 12.90 – 2 days 20.90 – 3 days 28.90 – 5 days 41.90
children 50% discount

Ready for the bell to ring…

Roberto — Thu, 06 Jan 2022 21:19:58 +0000

If we make a little effort to recover from a more (as for those who write to you) or less distant past that feeling we have experienced numerous times a moment before the bell rings on the first day of a new school year , we will probably find ourselves in the feeling of these days. We chased goals in fall 2021, recovered our energy and celebrated Christmas, and now…now we are ready to start again with a new preparation, a new goal, renewed ambition, but always with the same determination.
In the first episode of 2022 together with coach Paolo Vialardi we give a time horizon to our plans and playing open cards we declare our goals for this new year , with courage and without hiding. For those who would like to follow us in this little game, we invite you to write us at info@ki-run.it or at 3428022150 , you can also send us voice messages.

The dates to mark on the calendar are April 9 and April 3.
April 9 is the date of the Ibiza Marathon , marathon but not only, in fact 20k, 12k, and 21k+21k relay Marathon will be held at the same time. It is a running party, and the word party is not used metaphorically in this sentence, among the side events arranged for runners in fact there will be an exclusive Party in one of the island’s famous clubs. Visiting Ibiza in spring is really discovering (or rediscovering for those who may have been there during crowded times) a pearl of the Mediterranean. The Ibiza marathon will be KiRun’s main orange colored group trip for spring , but of course there will be many other events where we will be present with our runner friends , in Europe and in Italy (we talk about it here). One of these is appointments is certainly the Milan Marathon on April 3, for which there will be a slight adjustment of the program later.

If your goal instead is not a marathon but a shorter , or even longer race know that in this first week the suggested workouts are the same for everyone.
Listen to “January 7 : Ready to go again! ” on Spreaker.
these are the workouts for the first week, anticipated by a test to be done a couple of days before the start of the preparation on 7km, with the cautions Paolo Vialardi explains in the Jan. 7 episode

WEEK 0 .
15′ WARM UP / 4 LENGTHS / TEST 7 KM RACE MODE

WEEK 1
50′ BOTTOM
15′ HEAT / VARIATION 10X2’P-2’F
50′ SLOW BOTTOM
2KM HEAT / 10KM MEDIUM / 2KM DEFATICATION