A Nike Run Club instructor prefers Moscow parks for her running sessions. In her interview, she shares her secrets of a perfect running practice as well as a number of ideas for professionals and beginning runners.
What does running mean for you and how did you get started?
For me, running is a multifunctional activity. It gives you an opportunity to exercise, meditate, to stop thinking about your endless tasks at least for a while, and listen to an audio book that you can never find the time for. It's also a chance to have some time to yourself or chat with your friends during a run, making it both useful and enjoyable.
How often do you go running?
I tend to run 3 to 5 times a week, depending on how busy I am.
What's better, running on your own or in a company?
It depends on the person. But if we're talking about increasing your running distance or setting your personal speed record—running in a company can often make it much easier, even for those who prefer to run alone.
What kind of terrain do you prefer, concrete pavements or park alleys?
I prefer parks. In a park, you have access to both paved and unpaved roads, and the quality of air is much better than in other parts of the city. I'm not set on a specific type of surface, I tend to go back and forth between bare earth and asphalt for better adaptability.
What are your favourite routes in Moscow?
They are mainly park areas: Gorky Park, Pokrovskoye-Streshnevo Park, Fili Park, VDNH. Or the Garden Ring, at night time.
What is the best way to get back to running after a long break?
— have a proper warm-up before the training;
— start with short and comfortable distances;
— increase the intensity of your training slowly, by no more than 15–20% per week;
— run on a regular basis, 2–4 times a week;
— take you recovery time seriously: remember about stretching exercises, myofascial release, massage, and take at least 2 full days of rest.
What is your preferred time for running, mornings or evenings?
When it comes to physical activities, I'm a night owl: I find exercising in the first half of the day harder than in the evening.
What kind of clothes/equipment do you prefer for running?
I prefer Nike's running equipment. In spring and summer, I opt for light, breathable, quick-drying pieces that aren't constricting. In winter and autumn, I need lightweight pieces that can protect me from wind, rain, and snow, retain heat and can dry fast.
Do you have any life hacks/recommendations on running techniques you would like to share?
Do you use any exercise apps? If so, which ones?
I do, I use the Nike Run Club.
What would be your five tips for beginning runners?
How well-developed do you think the culture of running is in Moscow?
I think the situation has improved a lot over the past couple of years. We have way more runner-friendly spaces that aren't intended for running specifically but that's where you can change and leave your belongings. As a result, the number of new runners is also growing. I also hope we'll have more public tracks around the city with a special soft surface, to make running not only affordable but also extremely comfortable!
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