The best places for jogging in the resort city of Sochi in 2022

If you've been thinking about running for a long time, summer is the right time to start getting into a healthy lifestyle. Where to start jogging and where you can do it in the resort city of Sochi - this article will tell you everything.

The benefits of running

• Activation of all parts of the body, especially useful for our joints and ligaments, heart, circulatory system;
• Development of endurance;
• Getting rid of extra pounds (in combination with proper nutrition);
• Improving blood circulation, cell renewal, and as a result - a surge of strength and vigor;
• Stimulation of the process of hematopoiesis;
• Increased immunity;
• Reduced risk of heart attack;
• An increase in the level of oxygen in the blood and its supply to organs, including the brain, which affects the ability to more easily solve mental problems;
• In the blood, there is an increase in endorphin (the so-called “hormone of happiness”), which improves mood and gives a feeling of happiness, helps fight stress.

Tips for new runners

1. Suitable places for jogging are parks, squares, fields, stadiums. If there are none within walking distance, try to get as far away from the road as possible in order to inhale less exhaust gases. It is undesirable to run on asphalt in order to avoid joint injuries, the best choice is special tracks.
2. In winter, you can also go for a run. It is important to choose suitable shoes - they should be free and not slippery - and do not forget about layered clothing. A good option is an open stadium or a park with dirt tracks. If they are slightly covered with snow, this will slightly increase the power load. It is not forbidden to run on the street, the main thing is that the asphalt should not be covered with ice or snow. Also in winter or bad weather, you can go to the indoor athletics arena. Another way to solve the problem of rain or low temperatures and not give up training is to go to a sports club and work out on a special treadmill.
3. It is believed that morning running is the most effective for weight loss. The optimal training time is from 6:30 to 7:30. But if it’s not possible to practice in the morning or it’s hard for you to get up early, you can run in the afternoon or evening, the main thing is to start the process.
4. For morning runs you will have to get up earlier, at first it will be difficult. Try not to stay up late. Over time, the body will get used to the new regimen.Do not rush to start running immediately after lifting: your muscles are not yet warmed up, which can cause injury. The gap between waking up and starting to run should be about 30 minutes.
5. No need to try to run as many kilometers as possible on the first day: fatigue, knee pain, increased heart rate will only bring disappointment in running. Start with a short distance of 1-2 km, and if you feel the slightest discomfort, go on foot.
6. The duration of the first workout is 15-20 minutes. If running is difficult, you can start with a quick walk.
7. Do not try to reach the maximum running speed right away. If you are breathing evenly and easily, then the speed is right for you. Another important parameter is the noiselessness of the process. When the feet begin to pound on the ground, this is evidence of poor cushioning of the shock load on the knees and spine, with the risk of damaging them. It is better if the run is more “soft”, albeit not fast.
8. Daily training for a beginner in running is not recommended. Three times a week will be enough. Gradually, you can increase the number of runs and their mileage.
9. It is important to purchase good sports shoes, taking into account the characteristics of your body and the structure of the foot, the type of terrain on which you plan to run (sand, off-road, treadmill). It is better to buy clothes from natural fabrics. It should be comfortable and not restrict your movements.
10. While running, watch your heart rate: if you feel that your heart is beating faster, it is better to slow down your step. In the summer heat, you also need to be very attentive to your condition. You can purchase a special heart rate monitor.
11. You need to breathe only through your nose while jogging. If a runner begins to breathe through his mouth, then his body is overloaded, and the workout must be completed.
12. You need to finish the run with a calm step to cool down, restore breathing and heart rate.

Best free jogging spots in Sochi

The city of Sochi is located in the Krasnodar Territory on the northeastern coast of the Black Sea. It is located in the humid subtropical zone, which is characterized by warm winters and humid hot summers. The average temperature in winter is 7-9˚ C, so joggers can train in any season, the main thing is to choose a place where to run. After the creation of a special infrastructure for the XXII Winter Olympic Games in 2014, new places for jogging appeared in the city. In this review, we have collected popular running routes for you.

Parks and squares

Olympic Park

Location: Adler (Sochi region), Imeretinskaya lowland, near the railway station "Olympic Park".

The length of the route is 4.5 km.

Opening hours: 8.00-24.00

After the 2014 Winter Olympics, it was transferred to the city. It is freely open for everyone to take a walk and see the many sights. The area of ​​the Olympic Park is 200 hectares. There is a free sports ground with open-air exercise equipment, a basketball and mini-football field.

While jogging, you can see objects such as:

• Fisht Stadium, where the opening of the XXII Winter Olympic Games took place;
• Ice palaces "Big" and "Iceberg";
• Race track "Sochi Autodrom";
• Amusement park "Sochi Park";
• Singing Fountains;
• The hotel complex "Bogatyr", built in the medieval style.

Terrenkur (Sochi path of health)

Route length: 5 km.

This is an amazing natural oasis within the city, which stretches over the seashore, starting from the stadium. Glory to Metreveli and to Matsesta. The history of its origin is interesting.Once there were dachas of aristocrats and royal dignitaries. In the 30s. the park area has become part of the paved walking trail. Exotic plants and trees (magnolia, palm trees, eucalyptus, cypress) have turned the area into a subtropical forest.

There are benches and cozy pavilions throughout the trail, as well as signs with the names of trees and marks indicating the number of kilometers traveled. In this place you can both relax, enjoying nature and views of the sea, and jogging.

Other similar places

• Park "Riviera". Founded in 1898. More than 240 plant species have been planted on its territory. Located on 14.7 hectares of land, it is considered one of the best parks in the city.
• Frunze Park, occupies 2.7 hectares. It traces its history back to 1899. A beautiful square in the city center, where there are cozy green alleys, benches for relaxation and free exercise equipment for sports.
• Komsomolsky Square, the quietest and most peaceful in Sochi.

Embankments

Embankment of the Sochi River

Located in the center of the city.

The length of the route is 4 km.

The Sochi River flows into the Black Sea. Along the promenade, which starts next to the Riviera Park and stretches to the More Mall shopping center, you can get to the sea or go for a run.

Attractions nearby

• Riviera Park, where about 240 species of different plants are represented, as well as an oceanarium, a dolphinarium, various attractions and entertainment venues.
• Museum of the History of Sochi.
• Sea port.
• Concert Hall "Festivalny"

Other embankments

Imeretinskaya embankment

The length of the route is 5 km.

It is located between the border with Abkhazia and the seaport.On one side of the promenade, decorated with greenery, there is the sea, on the other - the Olympic facilities. It has the most beautiful coastline in Sochi. There are tracks with a special coating.

Embankment of the Mzymta River

Located in Adler. The length of the pedestrian zone is more than 3 km (from the railway bridge to the mouth of the river). Its northern part is adjacent to the square, green lawns and flower beds. The absence of cars makes this area suitable not only for jogging, but also for walking with children.

Embankment of the pond on the Olympic Avenue

The length of the route is 1 km.

Pond at the corner of St. Voskresenskaya and Olimpiyskiy avenues are decorated with a pebble path, on the sides of which there are benches and lanterns.

Sports complexes and running clubs

There are many modern sports facilities in Sochi, which allow both training of professional athletes and competitions. Some of them provide paid services to joggers. There are also running clubs, both with paid and free classes.

• Sports complex "Youth"

Location: Adler, st. Lenin, 88.

It includes two hotels and a system of sports facilities (including an outdoor stadium, football fields with artificial and natural turf, an indoor running track).

For the population, a subscription service to the stadium and athletics tracks is offered. 1 two-hour training per day for one person will cost 100 rubles.

• Running club RunClub

One of the largest running communities in the city with three divisions in different parts of it. Free training sessions are held in the evenings, and every last Sunday of the month you can take part in a control race at different distances along the Imeretinskaya embankment.

• Sochi Scyrunning Team

The community will be of interest to those who prefer cross-country running with difficult terrain (mountains, hills, forests). There are no restrictions, but for successful classes it is better to have some running experience. Its participants make runs to the tower on Mount Akhun, and in summer they run to the Agur waterfalls at a distance of 5 km. Trainings are free.

• Club "Spartan Mile"

Free classes are held on the beach "Riviera". The top of Mount Akhun was chosen as the goal of the control run.

• Running school I love running

Students are taught the technique of efficient and safe running in groups of about 10 people. Classes are held on the basis of Children's and Youth Sports School No. 1. The price of training depends on the chosen program and ranges from 7,000 to 10,000 rubles.

Ski resort Rosa Khutor

Location: Estosadok village, Adler district, Sochi.

It is the largest resort of its kind in Russia. In any season, here you can have fun with the whole family. In winter you can go skiing on world-class slopes, in summer you can engage in all kinds of outdoor activities, including horseback riding and hiking, visit thematic excursions, go hiking in the mountains and, of course, run.

Running routes

• "Seven". Represents 7 km to Rosa Plateau. You need to run along the asphalt road, rising gradually up and surrounded by picturesque views of nature. This must be done during daylight hours, dressed in sportswear in bright colors, as motor vehicles move along the road. In conditions of poor visibility, it is impossible to go out onto the road. Such a distance is well suited for thorough energy-intensive training and will be of interest to experienced amateurs.You can overcome it by running in about an hour or so.
• Path of Health "Rosa Khutor". This 2.5 km long route is located in a forested area, passing through waterfalls and streams. It will be of interest to those tourists who do not have much experience in hiking in the mountains: difficult sections of the ascent are equipped with steps. Consists of three rings of different lengths. Jogging along the Big Ring (1970 m) for well-trained people will take no more than 25 minutes.
• Rosa Town Hall - Aviary complex. Route length: 4.2 km one way. This distance will be good for beginner runners. It takes place in "urban conditions". You need to run along the bank of the Mtymza River, then, crossing the Laura River along the bridge, move along the sidewalk to the Aviary Complex.

The holding of the Winter Olympic Games left the city of Sochi not only with a developed infrastructure and sports facilities where Russian and world-class competitions are held. The very atmosphere, filled with sports, contributes to maintaining a healthy lifestyle, you can start it with jogging, for which there are places for every taste.