Train at home! Grzegorz Sudoł's advice

The current situation associated with the coronavirus pandemic requires prudence and responsibility from us. Follow the instructions and do not leave the house if it is not necessary. Trainings as part of the official preparation cycle for the 19th PZU Cracovia Marathon and the 2020 running season are suspended until further notice. However, we have for you some advice and suggestions from our trainer from AZS AWF Krakow Masters Grzegorz Sudoł - a three-time Olympian, bronze medalist of the World Championships and silver medalist of the European Championships in race walking.

What to do during your stay at home or quarantine? You can also keep up! Do not be discouraged, because such training - strengthening and fitness exercises - is also very much needed.

Before you know about it, if you have a stationary treadmill, elliptical cross trainer, stationary bike or ergometer - now you should "vacuum" them! Every other day, 30-60 minutes of low intensity training will make you feel much better, and you'll also maintain your performance.

Offer for those who do not have the above equipment/supplement training with devices:

1. Stretching exercises 2 times a week for 30 min. Any - static and dynamic stretching can be used once.

2. Strengthening exercises with your own body weight - 2-3 sets of 10-30 repetitions, depending on whether you have had it in your training and your progress:

• the pump;
• the half-squat (you can help with a chair - we do a squat until touched);
• the crunches;
• back exercises - tilting the torso in a supine position;
• exercises with weights or bottles of mineral water - movement imitating run, 30 seconds;
• skip in place, 10-30 seconds;
• high chair against the wall, 10-30 seconds;
• ascent to the elevation, alternating, 20-30 seconds.

After each series, 3 minutes rest break.  

We recommend up to 5 workouts a week - e.g. 2 days training/break day. Less advanced - 3 trainings a week or exercise every other day.

Remember to adjust your activity level to your level.

Light effort mobilizes the immune system, which is highly recommended in the current situation!