Post date: 2024.12.18
A 1km 3 minute run for a lecture on scales from the eyes! Running seminar by Toeneck
As a related event for the Kochi Ryoma Marathon 2025, the 6th running seminar was held on Sunday, December 15 at the Kochi Prefectural Haruno General Sports Park Auxiliary Stadium. Lecturers include Tadaaki Matsuura, Daiji Kawai, Ryoki Nakanishi, and Yuta Koyama from the Tohenek Athletics Club, who are active at the top level in Japan, and about 100 participants learn and practice. I experienced running. This section introduces the seminar, focusing on lectures by director Matsuura, a must-see for runners from all over the country, including the Kochi Ryoma Marathon participants.
Contents
Director Matsuura's lecture (the secret to continuing)
The seminar started with a lecture by Director Matsuura (profile is at the end of the article). Participants had many beginner runners aiming to finish from 4 hours, and the lecture was carefully explained with the point of "how to continue without having difficulty running" .
It was impressive that the participants listened seriously to the story of the experienced director Matsuura and were surprised to know for the first time. Isn't there a lot of people who are caught up in the fixed concept that they have to run sneakly?
Let's enjoy running comfortably by referring to the contents of director Matsuura's lecture below.
Ensuring exercise volume without overdoing it
As a marathon training, you should also incorporate exercises other than running. For example, it is important how much you move your body in a day through other exercises such as swimming and tennis. It is not always necessary to run to secure the amount of exercise. By incorporating a variety of exercises, you can improve the training effect of marathons.
Active rest
We recommend "active rest" that moves your body with light exercise instead of resting completely even on holidays.
Depending on the players, it may be necessary to take a full rest, so it is important to respond flexibly according to your physical condition and style.
Importance of Balance
The balance between the right and left is equal, the balance between the upper body and the lower body, and the balance between the abdominal muscles and the back muscles are important for efficient running long distances.
Breathing
In order to breathe deeply, it is important to breathe firmly first. By vomiting firmly, you can relax your body and breathe deeply naturally. It is easier to breathe deeply by moving around the back and the scapula. It is recommended to stretch around the back before or after running.
Rhythm
Finding a good rhythm when running is important for efficient power. When you are on the rhythm, you often feel comfortable. By finding a way to reproduce a good rhythm, you can achieve a stable performance.
Alternative to practice
On days when the weather is bad or when the physical condition is not good, you should avoid running forcibly. Forcibly running on rainy days increases the risk of injury and may catch a cold. For example, walking in a shopping mall, indoor exercises, stretching and light muscle training can be considered. It also helps maintain training effectiveness and reduce stress, and most importantly, it is possible to rest without feeling guilt.
In a healthy state on the starting line
It is important not to overwork and stand on the start line in a healthy state. Excessive training can cause fatigue and injury. The important thing is to do moderate training and restore your body well. The weeks before the race are adjusted, and by gradually lowering the strength of the training and resting your body, you can achieve the best performance in production.
Making movement by Koyama (expansion of stability and range of motion)
Next, Koyama gave practical guidance on important "moving making" before running. A program that incorporates dynamic stretching and warm-up drill introduced an effective way to expand the range of motion of the body.
Participants were puzzled by unfamiliar movements, but practiced based on the careful guidance of Koyama, and seemed to realize the hardness of the body and the low balance of the body.
The point in practicing the drill was "Please make sure to make the axis of the body firmly and have the consciousness of expanding the range of motion of the body, and be sure to do it before exercise."
Sample running and practice practice at a pace of 1km3 minutes
One of the themes of this seminar was "running technology to see and learn", and three players performed a "sample run" at a pace of 1 km and 3 minutes.
If you run a full marathon at a pace of 1km3 minutes, it will be in the 2 hours and 6 minutes, which is a tremendous speed. Participants naturally applauded and impressed with the light, beautiful and stable form of the top players in Japan.
In the subsequent practice, it was a valuable time for the participants, while giving advice such as consciousness and posture when running with the participants who were divided into groups, and seemed very satisfied.
Introduction and interview of directors and players
Mr. Matsuura introduced three players and gave a message to those who run the Kochi Ryoma Marathon.
Director Tadaaki Matsuura
Matsuura was born in Niigata Prefecture and went to Daito Bunka University, and has participated in Hakone Ekiden for the fourth consecutive year. After graduation, he was also active as a prestigious FUJITSU player. After that, while considering strengthening athletics for the Kochi National Athletic Meet, Kuroshio Tsushin, a telecommunications company, decided to set up an athletics club, supervised and was invited to Kochi Prefecture to start his career as a leader. We also produce players who are active in world competitions and prefectural Ekiden.
"There are many people coming from outside the prefecture at the Ryoma Marathon, so I hope you can enjoy the beautiful scenery of Kochi, the Pacific Ocean and the mountains while enjoying the goal. I want you to like more about running and Kochi Prefecture. Kochi is especially attractive because of its rich nature, the clean air, the beautiful starry sky, and the gentleness of everyone. "
"The training camp in Kochi Prefecture has been ongoing for many years, and the players feel that they grew up here. I would like to continue training camps and convey the charm of Kochi Prefecture to many people. "
Daiji Kawai (Captain)
Kawai is the oldest member of the team. The 10,000m has a record of 27 minutes 34 seconds 86, the 16th place in Japan, faster than the former Japanese record holder of the marathon.
"It is important to have training firmly, but if you manage your physical condition and want it in your very good physical condition and best condition, you can run well and connect with nature and time I think it will come. "
Ryoki Nakanishi
Nakanishi won the "Hofu Yomiuri Marathon" held on December 1, 2024 in 2 hours 8 minutes 51 seconds.
"I think it's a pretty tough course, so it might be better to be aware that you don't skip too much from the first half. In particular, at Urado-ohashi Bridge, we recommend that you focus on setting a target time with a certain amount of power without overdoing it. "
Yuta Koyama
Koyama has a record of 2 hours, 7 minutes and 57 seconds as a marathon time as a team.
"While running, there are not only aid stations, such as hydration and nutrition, but also gels that can be easily replenished, so if you run with it, you will not run out of energy, so I think you can run well. "
All three players, including the coach, love Kochi very much. He said that Kochi was able to practice in a very good environment, the climate was good, the food was delicious, and the bonito bats and sashimi provided at the accommodation (Harunoyu) were very delicious.
New Year Ekiden participation
Participants from the seminar gathered, "There were many concrete and practical contents, which was very helpful," and "I am happy to be able to interact directly with the players." I hope that the content I learned this time will be useful for many runners, and that on the day of the tournament, I can finish with a smile.
Toenneck players will be participating in the New Year Ekiden on January 1 for the 15th consecutive year for the 13th consecutive year, so we look forward to your support.
Click here for the next running seminar.↓
