Kipchogg’s 10 Running Secrets
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On October 12, 2019, Kipchogg completed the whole horse challenge in 1 hour, 59 minutes and 40 seconds at the Platte Park in Vienna, becoming the first person to run the marathon for 2 hours.
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After the race, he said, "I hope more people can understand the importance of running. If everyone runs together, the world will become better." When he was interviewed by The Telegraph, he talked about 10 running suggestions. Now let’s review them together, hoping to help everyone.
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Step 1 keep a training diary
"I have been writing a training diary to record my training plan and my feelings and emotions. Before the London Marathon in 2019, I can look back on last year’s feelings, which is very helpful to me. "
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In the past 10 years, he has been writing a training diary, and he can even show the training he did in 2003.??
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2. Never stop running for fun.
"I have been running for a long time, but I still remember running mountains and going to school when I was a child. When I was young, I would run for fun. At that time, I didn’t know it would be my career. I like and remember that feeling. “
Your mind and your heart are the driving force to push you forward, and your thoughts will drive your legs.
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3. Let yourself have a good training partner.
"I train with first-class athletes (in Kaptagat near the Great Rift Valley in Kenya), and when you train with many other people, it will inspire you. If you train with fast athletes, it will keep you improving. “
Getting ready is more important than anything else.
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4. Don’t always run at the same speed
"I run about 200 kilometers to 220 kilometers a week. 42 kilometers is the longest I have run in a day. I think short-distance running (sometimes training at the intensity of 13 x 3 minutes) and long-distance running are both good. If you run 5 kilometers, it will also help your marathon. “
Long-distance running can improve your endurance, but shorter interval running can improve your speed. For long-distance runners, they are mutually beneficial.
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Step 5 go up the hill
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6. Improve resilience
"Some days I train twice-once at 6 am and once at 4 pm. When you do training twice a day, it will tell you that your body, your heart and your lungs need to be repaired quickly to become healthier. "
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Step 7 keep your feet on the ground
"One of the most important things about running is modesty. I am very happy to live in a small house with other athletes, work with the team, wash clothes and cut vegetables. "
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I like to help young athletes and become role models.
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8. Ukari is the best supply
"On training day, I will drink tea and eat bread in the morning. At lunch or dinner, I like to eat ugali, a Kenyan staple food rich in starch and energy, and some protein from eggs or meat. On the night before the game, I will eat rice, pasta or black curries.
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During the competition, I will use isotonic energy gel and caffeine gel. On the day before the race, we also prepared 8 bottles of drinks, which my support team will give me every 5 kilometers. "
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9. Monitor with smart watches
"I use my watch to monitor my pace in the race and record the kilometers. This is a good way to know my speed and keep the correct speed throughout the race without running too fast or too slow. "
10. Don’t stay up late
"When you train hard, it is important to take time to relax and recover. I like listening to music and reading books after training. Now I am reading Seven Habits of Highly Effective People by Dr. Steven Covey, and I enjoy it very much. During the day, I will sleep between training classes and go to bed before 9 o’clock every night. "
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There are many factors affecting the marathon track, and anything can happen. What we can do is to get ready and adjust in time, and look forward to Joe’s next game.
Published in Hongkong, China