Yuriy Borzakovskiy wins Men's 800m Olympic final | Athens 2004
Yuri Borzakovsky: I have always liked to run and win
Finish at 800 meters, Olympics in Athens, I'm 12, and I'm watching the broadcast on TV. He became a legend then and remains her to this day. Leaving behind many records and podiums of honor, he did not sink into oblivion and did not recede into the shadows, but continued to develop in the direction without which he can no longer imagine his life. Today he is not just an Olympic champion, but also the head coach of the Russian national athletics team - Yuri Borzakovsky.
Not so long ago we had a chance to meet with him and talk about amateur and professional running, podcast for running training together with Nike + Run Club, the development of athletics in our country and about a dream that must certainly be transformed into a goal in order to come true.
- Why do people choose running?
- In my opinion, running, in principle, has recently become more and more popular. It is fashionable to be in trend, to participate in races, to run in the morning. In recent years, we have been catching up with Europe in the development of the running direction by leaps and bounds. This is probably happening because people have changed in terms of mentality and approach to sports. This is good news. There is a healthy lifestyle in almost everything: everyone strives to be slim and beautiful.
- Are there any running habits of Europeans that we are far from?
- Probably, this is more about the audience ... Recently the London Marathon was held, everyone watched it, there were a lot of spectators, even the queen left ( smiles ). This is a huge support for those who have fled. I think we will soon come to understand how important distance viewers are.
- How did your running story start?
- My story started strangely. I got into running when I was 10 years old, when I came to study in the sambo section. It was a two-storied children's and youth sports school. On the second floor there is a sambo section, on the first floor there are two halls: tennis and athletics. I studied on the second floor and saw the guys on the first floor playing football. Thought it was the football section. I love football, and all the guys there were friends from neighboring houses and yards. So I decided to sign up there. Our training went like this: we ran a cross for about 5-10 km, then did gymnastics and stretching, and then we played. This happened every day, and I believe that it is right for a child to realize himself in the highest sport through playing sports. A couple of weeks later, a running competition took place. For me it was surprising: how is it, after all, we are footballers? I ran 600 meters and took second place. I liked running and I liked winning ( smiles ). After that, I began to engage in more purposeful running. At about 16 years old I won the Russian championship for the first time and then decided for myself that I would run professionally.
- Did you think about the Olympics then?
- It was 1997, summer. Then there were stillThe Golden League (now the Diamond League) I watched Wilson Kipketer on TV with my mouth open, he broke the world record that year. It was my idol for 800 meters. After that, I set myself the goal of becoming the first at the Olympics. I kept a training diary and there I drew an Olympic podium of three people. When I drew the pedestal, I put myself first, second to Wilson and third to German Nilson, who eventually also became Olympic champions in 2000. In 2004, this drawing was practically realized. I became the first, Wilson became, however, the third, and instead of Schumann there was the South African Mulaudzi. Then my dream came true, which I drew seven years ago. All the time I was called Yurka the Ethiopian at the sports school. I was offended, I liked the Kenyans more ( laughs ). In fact, there is something to remember. So gradually I came to professional sports.
- So it all started with a dream?
- My dreams gradually became my goals. Throughout my sports career, I set a specific goal for myself and, until I achieved it, I did not stop. As an athlete, I have achieved all the goals that I set for myself.
- Where to start running at a more conscious age?
- I think I need to start with walking ... To begin with, walk several kilometers, from 5 to 10. Then gradually switch to running so as not to injure your ligaments. If you suddenly start jogging with excess weight, it will be fraught with problems. If you start with walking, then it will be right, the body will begin to get used to it. If the weight or preparation allows someone to run immediately, then again I will not advise you to run a lot, for a start about 2-3 km. You can also combine running and walking, gradually gaining pace and volume. But the most important thing is that all this should bring pleasure and not be a burden, for that this is an amateur run, it must be loved first of all ( smiles ).
- Do you think the competitive moment can motivate a person to start exercising and how much?
- Of course, the competitive moment is very useful for everyone. Both for the amateur and for any athlete. There is, of course, a downside, but I think that it will not affect amateurs, this is more about professionals. Someone in training runs certain segments at a certain speed, but at competitions they cannot, due to psychological pressure. Amateurs do not have such speeds and such a load of responsibility, so I personally have not yet seen a single negative result from an amateur athlete who ran faster in training than in competitions. This is due to the adrenaline and atmosphere.
- Can I say that amateur running is a challenge to yourself?
- Participation in such starts is a competition with yourself and, if I may say so, uhit is a kind of motivation to catch on to a stronger opponent when you are running at a distance. If this is a training process, then, as a rule, you train alone or with friends, and usually you are about equal in your level of training. And at the race 10, 20 thousand people get together, the strongest of the strongest are running in front of you, because of this, additional motivation appears.
- The psychological attitude is very important for both professionals and amateurs. How to tune in to a serious distance?
- You must always purposefully go to your plan. If a person is tuned into a marathon, then he must understand that he is ready for this. Do not be afraid of this in any way, go to the start, knowing that you will do your job as easily and simply as you could go to the store for bread. Of course, in addition to this, you need to correctly distribute your forces, and this can be done only through a well-structured training process. It is easier for amateurs in this regard, for professionals it is different: someone has acclimatization, someone falls into a hole. They are already working for wear.
As for amateurs, the first priority is to have fun. Yes, running a marathon is a kind of sensation, but I think that you will get the most pleasure when you cross the finish line.
- How do you feel about the fact that people run with headphones?
- The first reason why people run around with headphones is distracting, on the one hand, on the other hand, you don't hear your breathing, you don't know how hard you breathe, it is uncomfortable for you to control your pulse. Therefore, it is twofold here. If you control your pulse and breathing and at the same time manage to listen to music, then one does not interfere with the other. But professional athletes never use headphones. At the warm-up only, maybe sometimes. At one time, I didn't even use them during warm-ups, maybe only during cross-country. But the music revived me, not turned me on.
- How do you feel about trail running? How much does mountain running help prepare for the road?
- Many athletes who switch from trail running to highway are relieved ( smiles ). It's just easier to run on the highway: there are no slides and it is much easier to change lanes. I have a friend whom I infected by running. At first there were 10 km, 20 km, then a marathon, then 70 km, 110 km somewhere in the forest. He also suffers from this, just it is easy for him to switch from one surface to another. For such people there is no hindrance, at any distance and with favorite obstacles. You should strive for this, the main thing is to do everything gradually.
- What can help you breathe correctly?
- I would advise you to run on the pulse. Everyone has his own, my maximum was 180 beats per minute, someone has 220. You need to run to the threshold, if you are doing some work, but in no case exceed the threshold of anaerobic metabolism (ANM), then it will be comfortable. ANSP is exceeded only ifbetter if you are doing some kind of developmental workout. As a rule, amateurs ask coaches or find training programs on the Internet, for example, the NRC app - Nike + Running Club. There has recently been a podcast with my workouts, you need to do everything clearly according to plan, but focus on your individual speed.
- What shouldn't be neglected during a running workout?
- Both amateurs and professionals need to do a good warm-up before training. Stretch the joints so that you are warmed up, it is better to stand for 5-10 minutes, twist the knees, ligaments, feet, arms, legs. And accordingly, when you have already run the cross, then at the end of the workout you need to make a good hitch. Because stretching relaxes the muscles after running. You need to stretch carefully. If the training was normal, then the muscles are very easy to stretch, if it is intense, then you need to be careful, since the muscles are in tension. Before and after running, you must definitely do stretching, then there will be much less injuries.
- What else would you advise runners to include in training?
- In fact, yoga is very good, this is also a kind of stretch. Anyone who loves yoga can include it in the training process. In addition, you can include some games: basketball, volleyball. But within reason, so that it is not traumatic. For example, I combine running with football. I love to play football, I participate in various amateur tournaments. Sometimes I run cross-country on Friday, and on Saturday I have a tournament. Last Saturday I also had a tournament, but I felt that I hadn't given my best in practice, so I came home, changed my clothes and ran another 10 km. This is normal. If it is already hard for a person to run, then you can switch to something else, to physical activity. You can run around and do GPP. Here you need to get in shape by switching.
- What mistakes can people make when choosing equipment?
- I advise you to run in specialized shoes, which are needed for running on long distances. I've been in the Nike Pegasus all my life, but I recently tested the latest Nike React. In my opinion, it is ideal for those who want to start running. Soft foam, good recoil - just what you need. But, of course, everyone has their own, focus on their individual characteristics.
- What about the equipment?
- You need to focus on the air temperature, based on this, choose the form in which you will run and understand the intensity in which you run. If it's a cross, then you can wear a regular windbreaker, leggings and a T-shirt. If you are an intense cross-country, then you need to dress lighter, but at the same time understand that, when running to the finish line, you should dress in dry and warm clothes.
- How not to eat before the start?
- In fact, you don't have to gorge on a lot before running, somewhere in 2-3 hourssa not worth eating, because it will take a long time to digest. You don't need to eat meat, but you need something light. If there are important competitions, then it is better to remove meat from the diet altogether in three days and switch to carbohydrates, because they will give more energy. I advise you to eat as much as possible in the morning, at lunchtime as best you can, of course, there is less fried. Light dinner and end the day with kefir.
- And how to recover at the finish?
- The best recovery is sleep. Also various drinks, multivitamins. Each organism is individual. But best of all is sleep and restorative procedures in the form of a bath or sauna. The bath is very good at restoring.
- Do you follow the competitions?
- Yes, of course. In particular, I watched the London Marathon, I was very interested in how Mo Farah would run, he was third. Of course, it was hard for him in the end. I follow his preparation on Instagram. He is a competent athlete, I like his tactics of preparing for starts. We must take an example from him. He is a pro in his field and a great example. I even go to other competitions, recently we held competitions at the sports school where I grew up. There are very young guys. We are trying to revive and support youth sports. I can go to any competition, so I always welcome it. I try to attend a lot of sports events, despite the fact that the busyness is colossal. I try not to refuse anyone, and those whom I refuse, let them understand me, because I still have my job.
- What does running mean to you?
- Running is my life, my pleasure, my drug in a good sense of the word. He is always with me, wherever I am, starting from childhood, and he will be with me until the end of my days. Why? Because I love running, that's my everything.