FOR IMMEDIATE RELEASE
The Best Marathon Runners in The World at The ORLEN Warsaw Marathon
In the second ORLEN Warsaw Marathon, which will take place on 13 April
2014, the competition will be strong. The Ethiopians Tadese Tola, bronze
medallist at the World Championship in Moscow, and Sisay Lemma Kasaye,
winner of the last ORLEN Warsaw Marathon, and Henryk Szost, the fastest
European at the Olympic Games in London, have already confirmed their
participation in the 42,195-kilometre-long run.
In the second ORLEN Warsaw Marathon taking place in Warsaw, runners will
compete at three distances: marathon, 10 km and 4.6 km. Among the runners,
there will be plenty of famous names - the start line of the ORLEN Warsaw
Marathon 2014 will see Tadese Tola with a personal best of 02:04:49, Kenyan
Levy Matebo Omari (02:05:16) with splendid results in the marathons in
Boston and Frankfurt, and Dmytro Baranovsky from Ukraine who came 7th in
the last year's OWM and who has won numerous marathons in Japan (02:07:15).
At the marathon distance, we will also see Sisay Lemma Kasaye, the winner
of the ORLEN Warsaw Marathon 2013, who set his personal best result of
02:09:02 last year in Warsaw, and Henryk Szost, a member of the ORLEN
Sports Group.
The fastest in Europe
Henryk Szost, again a special guest of the ORLEN Warsaw Marathon, began his
sports career when he was 17 years old when he competed in ski running.
Already in his first marathon in 2007, Szost won the vice-championship of
Poland. The European Athletics Association, which gathers national
athletics federations, selected him as the athlete of October 2011 after he
ran the marathon in Frankfurt am Main with a time of 02:09:39. Szost
unofficially became the fastest European man at the Olympic Games in London
2012 where he came ninth in the general classification and the first among
runners from the Old Continent. In his everyday life, Henryk Szost is a
soldier of the Polish Armed Forces - in 2010 he won the world military
marathon championship with a time of 02:12:28. In 2012 in Japan, he set the
existing Polish record of 02:07:39.
Henryk Szost on preparations for the ORLEN Warsaw Marathon
We asked Henryk Szost about preparations for the ORLEN Warsaw Marathon.
When should you start intensive training?
Henryk Szost: There're only few days left to the ORLEN Warsaw Marathon. It
means that it's high time to start running at race pace to get used to it.
It means that you should reduce your distances and pay more attention to
quality training, which means shorter but much faster running. Please
remember that the very last days before the marathon should be rest days so
that you are well rested on 13 April.
How many times and how long should you train?
Henryk Szost: It's better to have three or four more intense training
sessions every two days and rest for the remaining days than to run every
day. I recommend that you focus on one long and one short pace run every
week and at least one long run, which brings endurance necessary to run a
marathon.
Of course, it is an individual matter for every runner. We have all got a
lot of everyday duties that we have to combine with our training.
What exercises should you do to be well-prepared for the run?
Henryk Szost: We can't forget that besides running, we should do
stretching, strengthening and stabilising exercises. It is important mainly
because it minimises the risk of injury. Try to go swimming or go to the
sauna from time to time - it will help your body to recuperate after your
workouts.
What running routes should you select?
Henryk Szost: As you all know, the route of the ORLEN Warsaw Marathon goes
through the streets of Warsaw, but please remember to add variety to the
terrain you run in. Sometimes it is worth going to a park or woods or doing
exercises on a running track - you'll give your joints some rest from hard
asphalt surfaces.
What kind of diet do you recommend to marathon runners?
Henryk Szost: Diet is a very individual matter. For sure, if you want to
run a marathon in a good condition, you should add high-carbohydrate meals
to your menu on the days before the run.
Is it better to train alone or in a group?
Henryk Szost: It's also a matter of individual preferences. During the
week, it may be difficult to meet up with your friends to run together.
However, on Saturday or Sunday, a group workout may be a good idea. Thanks
to the support of other people, it's easier to deal with hard moments; the
distance seems shorter. Remember that a group is always stronger than an
individual person and even during the marathon you can support each other.
Join the best runners - registration, accommodation and travel to Warsaw
Online registration for the ORLEN Warsaw Marathon is open until 8 April
2014 (http://www.orlenmarathon.pl/en). Marathon tourism lovers who follow
the motto: "run and visit" will have no difficulties in planning their stay
in the capital of Poland.
Warsaw has prepared accommodation for participants of the ORLEN Warsaw
Marathon. Runners taking part in the marathon may stay in Warsaw sports
halls for free. Applications should be sent via the website
www.orlenmarathon.pl/en from the runner's profile. The number of
accommodation spaces is limited.
Moreover, all participants of the ORLEN Warsaw Marathon receive a 10%
discount in the Best Western, Orbis and Start hotels in Warsaw by
mentioning "marathon". Detailed information and the list of hotels offering
the discount may be found in the accommodation tab on the website
http://www.orlenmarathon.pl/en/node/56.
The fact that the ORLEN Warsaw Marathon takes place in the very centre of
Europe makes it possible to easily and quickly join the run. Warsaw is
easily accessible from other European cities thanks to the well-developed
road network built for the UEFA EURO Championship in 2012. Trains are an
alternative means of transport for runners without cars - there are
international connections with, among others, Berlin, Amsterdam, Prague,
Vienna and Kiev. In Warsaw and its surroundings, there are two airports:
Ok?cie and Modlin. The Frederic Chopin Airport in Ok?cie offers connections
by regular airlines to all European countries. The airport in Modlin is
dedicated to low-cost airlines. From both airports, you can reach the city
centre by train or by bus.
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