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Алфьоров\u003C\u002Fem> починає підготовку до марафону за 3 місяці, \u003Cem>Антон Гречанюк\u003C\u002Fem> – приблизно за 2. Але якщо ви новачок, то до марафону тренери радять готуватися не менше ніж за рік, а до напівмарафону – за півроку.\u003C\u002Fp>\u003Cp>Кількість бігових тренувань при підготовці до марафону становить 3-4 на тиждень. Під час інтенсивного періоду воно збільшується до 5-6. Крім пробіжок потрібно хоча б 2 рази на тиждень займатися загальною фізичною підготовкою, а також працювати над гнучкістю.\u003C\u002Fp>\u003Cp>\u003Cimg alt=\"Своєчасна і продумана підготовка — Як підготуватися до марафону, напівмарафону та інших забігів: досвід тренерів\" loading=\"lazy\" src=\"https:\u002F\u002Ff.mixsport.pro\u002Fphoto\u002F16130\u002Fcqsya.jpg\"\u002F> \u003Cem>«Тільки в комплексі можна досягти успіху, адже під час бігу задіяні не тільки ноги, але і весь опорно-руховий апарат»\u003C\u002Fem>, – пояснює Олексій Алфьоров.\u003C\u002Fp>\u003Cp>\u003Cbr\u002F> Для покращення швидкості Юлія В'юницька радить практикувати інтервальний біг. Наприклад, протягом 2 хвилин бігти на максимальній швидкості, потім 1 хвилина – біг підтюпцем і 1 хвилина перерви, і так по колу.\u003C\u002Fp>\u003Cp>Під час підготовки до перегонів з перешкодами слід приділити особливу увагу функціональним тренуванням. Для цього потрібно відвідувати спеціальні спортивні майданчики, де є колоди, рукоходи, кільця і ​​т.д.\u003C\u002Fp>\u003Cp>\u003Cimg alt=\"Своєчасна і продумана підготовка — Як підготуватися до марафону, напівмарафону та інших забігів: досвід тренерів, фото 2\" loading=\"lazy\" src=\"https:\u002F\u002Ff.mixsport.pro\u002Fphoto\u002F16133\u002FSA3Dp.jpg\"\u002F>\u003C\u002Fp>\u003Cp>Юлія В'юницька рекомендує гарненько попрацювати над м'язами верхньої частини тіла. У цьому якнайкраще допоможуть віджимання і підтягування.\u003C\u002Fp>\u003Cp>Антон Гречанюкрозбавляє свої пробіжки різними вправами, наприклад присіданнями.\u003C\u002Fp>\u003Ch2>Правильне харчування\u003C\u002Fh2>\u003Cp>Під час підготовки до забігів тренери радять виключити з раціону важку їжу та повністю відмовитися від алкоголю. Можна приймати вітамінні комплекси, цинк, омега-3 кислоти. Страви повинні бути приготовлені з мінімальною термічною обробкою (\u003Cem>запечені в духовці або приготовані на пару\u003C\u002Fem>).\u003C\u002Fp>\u003Cp>\u003Cimg alt=\"Правильне харчування — Як підготуватися до марафону, напівмарафону та інших забігів: досвід тренерів\" loading=\"lazy\" src=\"https:\u002F\u002Ff.mixsport.pro\u002Fphoto\u002F16128\u002FgMlAt.jpg\"\u002F>  «\u003Cem>Маса тіла значно впливає на швидкість. Якщо переважає жирова маса, яка не є функціональною, бігти буде набагато важче. Тому намагайтеся підсушитися. Але не сильно урізайте вуглеводи, вони потрібні, щоб подолати всю дистанцію\u003C\u002Fem>», – рекомендує Антон Гречанюк.\u003C\u002Fp>\u003Ch2>Правила в день старту\u003C\u002Fh2>\u003Cp>Тренери запевняють, головне – виспатися напередодні старту. На сніданок потрібно їсти ситну, але легку їжу. Важливо не експериментувати з продуктами, щоб не було нетравлення або алергії.\u003C\u002Fp>\u003Cp>Одяг потрібно готувати заздалегідь, враховуючи прогноз погоди. Не одягайте нові кросівки, так як вони можуть натирати. Взуття має бути на піврозміру або на розмір більше. Під час бігу пальці ніг знаходяться під компресією і набрякають. Якщо кросівки будуть тісними, можна заробити травму.\u003C\u002Fp>\u003Cp>Перед стартом можете вжити напій з вмістом кофеїну. Але якщо ви до цього не пробували тонізуючі напої, не варто цього робити.\u003C\u002Fp>\u003Cp>\u003Cem>\u003Cstrong>*\u003C\u002Fstrong>Раніше ми розповідали про \u003Ca href=\"\u002Fblog\u002Fna-start-vnimanie-mars-6-osibok-pered-zabegom\">6 помилок перед забігом.\u003C\u002Fa>\u003C\u002Fem>\u003C\u002Fp>\u003Cp>За словами Олексія Алфьорова, заняття бігом повинні бути з розумом, не дивлячись на всі показники і рекорди. Отримуйте від бігу задоволення.\u003C\u002Fp>\u003Cp>\u003Cem>\u003Cstrong>*\u003C\u002Fstrong>Нагадаємо, нещодавно ми ділилися \u003Ca href=\"\u002Fblog\u002Fkak-podgotovitsa-k-gonke-s-prepatstviami-4-soveta\">4 порадами, як підготуватися до гонки з перешкодами\u003C\u002Fa>.\u003C\u002Fem>\u003C\u002Fp>",[],{"title":1585,"description":1586},[1601,1614,1625,1636,1647,1658],{"id":1602,"slug":1603,"kind":1584,"title":1604,"subtitle":230,"excerpt":1605,"cover":1606,"accent_color":230,"published_at":1607,"reading_minutes":254,"items_count":990,"preview":1608,"tags":1609},112,"sportivnij-kiiv-19-26-zovtna-futbol-dzudo-zabigi-ta-aktivnosti-tizna","Спортивний Київ 19–26 жовтня: футбол, дзюдо, забіги та активності тижня","Жовтень у столиці — час, коли футбольний сезон набирає обертів, стартує зальний сезон у єдиноборствах, а бігова спільнота добирає останні довгі кілометри перед завершенням сезону. Ми зібрали все, що варто знати про спортивне життя Києва з 19 по 26 жовтня: від матчу «Динамо» до ранкових пробіжок біля озера.\n\nГоловна подія тижня: «Динамо» — «Кудрівка»\n\n\n\tП'ятниця, 23 жовтня, 13:00  \n\tСтадіон «Динамо» ім. Валерія Лобановського  \n\tКвитки: 300–1000 грн \n\n\nКиївське «Динамо» відкрив...","https:\u002F\u002Ff.mixsport.pro\u002Farticle\u002F1343\u002FsxH6a.jpg","2026-10-19T06:00:00+00:00",[],[1610,1611,1612,1613],{"type":891,"parent":230,"slug":895,"name":896,"icon":230,"color":230,"featured":345},{"type":363,"parent":230,"slug":409,"name":410,"icon":230,"color":230,"featured":345},{"type":891,"parent":230,"slug":919,"name":920,"icon":230,"color":230,"featured":456},{"type":363,"parent":230,"slug":599,"name":600,"icon":230,"color":230,"featured":456},{"id":1044,"slug":1615,"kind":1584,"title":1616,"subtitle":230,"excerpt":1617,"cover":1618,"accent_color":230,"published_at":1619,"reading_minutes":232,"items_count":990,"preview":1620,"tags":1621},"velosipedki-adidas-zrobit-kozhen-svii-rukh-nezabutnim","Велосипедки adidas — зробіть кожен свій рух незабутнім!","Займайтеся улюбленим видом спорту в максимальному комфорті, разом із модними тенденціями та функціональністю. Культова торгова марка пропонує цілий асортимент продукції, яка допоможе залишатися на висоті навіть в непередбачуваних обставинах. Додайте до свого гардероба річ, для якої завжди захочеться придумувати привід для носіння!\n\nВелосипедки адідас – це саме те, що подарує вам свободу руху та стиль, аби ви могли впевнено досягати своєї мети.\n\nТренди, що супроводжують вас на...","https:\u002F\u002Ff.mixsport.pro\u002Farticle\u002F1342\u002FYh0Zj.jpg","2026-10-14T06:00:00+00:00",[],[1622,1623,1624],{"type":891,"parent":230,"slug":895,"name":896,"icon":230,"color":230,"featured":345},{"type":891,"parent":230,"slug":928,"name":929,"icon":230,"color":230,"featured":456},{"type":363,"parent":230,"slug":439,"name":440,"icon":230,"color":230,"featured":345},{"id":1626,"slug":1627,"kind":1584,"title":1628,"subtitle":230,"excerpt":1629,"cover":1630,"accent_color":230,"published_at":1631,"reading_minutes":240,"items_count":990,"preview":1632,"tags":1633},114,"yak-perevezti-sportivne-sporyadzhennya-v-litaku-na-kinec-2026-roku","Як перевезти спортивне спорядження в літаку на кінець 2026 року","Як перевезти велосипед, лижі, сноуборд, SUP і ракетки в літаку: вага, габарити, ціни Wizz Air, FlyOne, SkyUp, HiSky, Ryanair і правила пакування.","https:\u002F\u002Ff.mixsport.pro\u002Farticle\u002F1340\u002FN3bNA.jpg","2026-10-01T06:00:00+00:00",[],[1634,1635],{"type":891,"parent":230,"slug":895,"name":896,"icon":230,"color":230,"featured":345},{"type":891,"parent":230,"slug":928,"name":929,"icon":230,"color":230,"featured":456},{"id":1637,"slug":1638,"kind":1584,"title":1639,"subtitle":230,"excerpt":1640,"cover":1641,"accent_color":230,"published_at":1642,"reading_minutes":232,"items_count":990,"preview":1643,"tags":1644},1119,"detskaya-odezhda-under-armour-vstrechaite-den-s-yarkimi-emociyami","Детская одежда Under Armour: встречайте день с яркими эмоциями!","Дети всегда с радостью проверяют предметы гардероба на прочность. Они бегают, прыгают, активно играют и исследуют мир, поэтому так важно, чтобы вещи могли с легкостью адаптироваться к этому ритму жизни.\n\nИ если вы находитесь в поиске идеальной обновки для малыша, то интернет-магазин FR Group представляет лучшее решение – детская одежда Under Armour! Качественная, универсальная и максимально комфортная, она станет неотъемлемой частью повседневных аутфитов.\n\nКаким был старт бре...","https:\u002F\u002Ff.mixsport.pro\u002Farticle\u002F1337\u002F2IYW6.jpg","2026-08-11T06:00:00+00:00",[],[1645,1646],{"type":891,"parent":230,"slug":895,"name":896,"icon":230,"color":230,"featured":345},{"type":891,"parent":230,"slug":928,"name":929,"icon":230,"color":230,"featured":456},{"id":232,"slug":1648,"kind":1584,"title":1649,"subtitle":230,"excerpt":1650,"cover":1651,"accent_color":230,"published_at":1652,"reading_minutes":217,"items_count":990,"preview":1653,"tags":1654},"pershii-viyizd-na-straikbol-yak-pidgotuvatisya-fizichno-i-organizaciino","Перший виїзд на страйкбол: як підготуватися фізично й організаційно","Дізнайтеся, яка буває зброя для страйкболу і як підготуватися до першої гри. Страйкбольна граната, страйкбольний автомат та інші види.","https:\u002F\u002Ff.mixsport.pro\u002Farticle\u002F1332\u002F9j1Z4.avif","2026-07-14T06:00:00+00:00",[],[1655,1656,1657],{"type":891,"parent":230,"slug":895,"name":896,"icon":230,"color":230,"featured":345},{"type":891,"parent":230,"slug":928,"name":929,"icon":230,"color":230,"featured":456},{"type":363,"parent":230,"slug":785,"name":786,"icon":230,"color":230,"featured":456},{"id":1659,"slug":1660,"kind":1584,"title":1661,"subtitle":230,"excerpt":1662,"cover":1663,"accent_color":230,"published_at":1664,"reading_minutes":240,"items_count":990,"preview":1665,"tags":1666},115,"sport-i-smartfon-ak-zberegti-ekran-pid-cas-aktivnogo-vidpocinku","Спорт і смартфон: як зберегти екран під час активного відпочинку?"," Біг, велопрогулянка, тренування у зчепленому з телефоном залі — сучасний активний відпочинок майже неможливо уявити без смартфона поруч. Він фіксує пульс, рахує кілометри, вмикає плейлист і слугує навігатором на новому маршруті. Але та сама активність, яка робить смартфон незамінним помічником, перетворює його на головну жертву спортивних травм. Падіння з велосипеда, удар об тренажер, випадковий контакт із твердою поверхнею під час пробіжки — і екран, який ще секунду тому по...","https:\u002F\u002Ff.mixsport.pro\u002Farticle\u002F1330\u002FgdoM7.jpg","2026-07-07T06:00:00+00:00",[],[1667,1668],{"type":891,"parent":230,"slug":895,"name":896,"icon":230,"color":230,"featured":345},{"type":891,"parent":230,"slug":928,"name":929,"icon":230,"color":230,"featured":456},[]]