{"id":885,"date":"2023-07-06T08:15:44","date_gmt":"2023-07-06T06:15:44","guid":{"rendered":"https:\/\/olaeinaidromos.gr\/?p=885"},"modified":"2023-07-06T08:15:44","modified_gmt":"2023-07-06T06:15:44","slug":"70o-podcast-ston-dromo-gia-ton-afthentiko-marathonio-tis-athinas","status":"publish","type":"post","link":"https:\/\/georgiossavvidis.com\/en\/2023\/07\/06\/70o-podcast-ston-dromo-gia-ton-afthentiko-marathonio-tis-athinas\/","title":{"rendered":"70th Podcast"},"content":{"rendered":"<p>Podcast Guest \u201c<a href=\"https:\/\/olaeinaidromos.gr\/\" target=\"_blank\" rel=\"noopener\"><b>It's a long road<\/b><\/a>\u201d is the runner and coach Kostas Houvardas. Kostas was in the past a professional runner, later a journalist and radio producer and now with special distinctions in Greece and abroad he is a coach and long-distance runner, a gym owner and a certified Crossfit trainer.<\/p>\n<p><\/p><div id=\"buzzsprout-player-13127317\">&nbsp;<\/div>\n<p><script src=\"https:\/\/www.buzzsprout.com\/1942324\/13127317-70.js?container_id=buzzsprout-player-13127317&amp;player=small\" type=\"text\/javascript\" charset=\"utf-8\"><\/script><\/p>\n<p>We will have an interesting discussion with Kostas, since with his help and his many years of experience, he will give us a 16-week training plan for Marathon preparation, while he himself will also answer various questions that have been asked by all of you friendly listeners broadcast.<\/p>\n<p>Podcast Interview Highlights \u201c<a href=\"https:\/\/olaeinaidromos.gr\/\"><b>It's a long road<\/b><\/a>&quot; by <a href=\"https:\/\/www.facebook.com\/kostas.houvardas\"><b>Costas Houvardas<\/b><\/a>. <\/p>\n<p>09:30 So that&#039;s it from me, Kostas, let&#039;s get into the deep end and into today&#039;s episode, where today it airs on July 6, which means 4 months, 16 weeks before the Authentic Athens Marathon. The celebration of runners not only in Greece, but also for the whole world. So today is the most appropriate time to put this episode on the air with your help, and take as an example a 16-week training model for Marathon preparation in various types of athletes, meaning for someone who is a beginner or even someone who is a moderate to good athlete.<\/p>\n<p>58:00 Questions from the listeners:<\/p>\n<p>\u2013 Which workouts give the most benefit-adaptations to an athlete who is not endurance gifted, eg increase endurance in type 2 muscle fibers. <\/p>\n<p>\u2013 If lemon, salt, honey, water is equivalent to gel and salt stick for long runs<br>\u2013 At how many weeks should the fasts start <a href=\"https:\/\/olaeinaidromos.gr\/2023\/03\/02\/52o-podcast-to-kafsimo-tou-organismou-kai-aerovia-ikanotita\/\"><b>Long Run<\/b><\/a> at race pace?<br>\u2013 How many gels should I take?<br>\u2013 How do we heal? <a href=\"https:\/\/olaeinaidromos.gr\/2023\/05\/18\/63o-podcast-stelios-petroutsos-o-fysikotherapeftis-dromeas\/\"><b>tendonitis<\/b><\/a> on our knees to run the Marathon?<br>\u2013 What training should I do to tackle the uphills? Last year I had cramps after 20.<br>\u2013 Uphills and <a href=\"https:\/\/olaeinaidromos.gr\/2022\/12\/29\/43o-podcast-einai-simantiki-i-endynamosi-gia-tous-dromeis\/\"><b>empowerment<\/b><\/a> throughout the preparation or is it good to emphasize the beginning?<br>\u2013 Preparation and <a href=\"https:\/\/olaeinaidromos.gr\/2022\/06\/02\/16o-podcast-treximo-to-kalokairi-tips-kai-symvoules\/\"><b>heat<\/b><\/a>;<br>\u2013 What do we get instead of gel? Even the Maurtens after 25 tease me.<br>\u2013 Cramps after 30 are usually from lack of strength or due to feeding?<br>- With the <a href=\"https:\/\/olaeinaidromos.gr\/2022\/06\/09\/17o-podcast-montelo-proponisis-marathoniou\/\"><b>training plan<\/b><\/a> what diet do you recommend?<br>\u2013 If deserting thoughts appear in the race, how do you drive them away to finish?<br>\u2013 I will run him for the first time. Then he needs someone <a href=\"https:\/\/olaeinaidromos.gr\/2022\/10\/20\/33o-podcast-kalesmenos-o-fysiotherapeftis-nikos-koulopoulos\/\"><b>physiotherapist<\/b><\/a> for <a href=\"https:\/\/olaeinaidromos.gr\/2023\/02\/23\/51o-podcast-enallaktikes-therapeies-kai-treximo\/\"><b>massage<\/b><\/a>;<br>\u2013 Pain in knees after 20 km. Strengthening, <a href=\"https:\/\/olaeinaidromos.gr\/2023\/04\/27\/60o-podcast-kritiria-epilogis-dromikon-papoutsion\/\"><b>shoe<\/b><\/a> or even more training kilometers?<br>- My Kostas, why do you cry when you turn onto Herodos Attikou?<br>\u2013 Hyrox training helps for <a href=\"https:\/\/olaeinaidromos.gr\/2023\/05\/25\/64o-podcast-oreino-treximo-kai-olympus-marathon\/\"><b>road or mountain race<\/b><\/a> more; Do you recommend her?<br>\u2013 Compression socks and other important accessories for Marathon.<br>- To whom <a href=\"https:\/\/olaeinaidromos.gr\/2023\/06\/22\/68o-podcast-kalesmenos-o-proponitis-vasilis-krommydas\/\"><b>pulse zone<\/b><\/a> is it ideal at marathon race time?<br>\u2013 Nutrition Tips, before the Long Run. Nuts, tahini or peanut butter, etc.<br>\u2013 What should we beginners pay attention to in the preparation of the Marathon?<br>\u2013 How different in volume, intensity, type of tempo and Intervals is the training of the 3h, 4h, 4h+ athlete?<br>\u2013 Intervals with small uphill sections? Easy uphill? Long uphill? What does he suggest?<br>\u2013 Is it possible for an amateur runner at OK level (half in 1.27) with proper preparation time under 3 hours?<br>&#8211; <a href=\"https:\/\/olaeinaidromos.gr\/2023\/06\/22\/68o-podcast-kalesmenos-o-proponitis-vasilis-krommydas\/\"><b>Race pace<\/b><\/a> 4.50. What pace should I have on the uphills to correct?<br>\u2013 I wanted to ask you, since I started running this year, what should I follow in her part <a href=\"https:\/\/olaeinaidromos.gr\/2022\/05\/26\/15o-podcast-energeiaki-anaplirosi-kai-diatrofi-gia-megales-apostaseis\/\"><b>power supply<\/b><\/a>; By the 23km run last Sunday, I had 3 sips of a smart juice.<br>\u2013 Is it worth the pain of Foam Rollers after Long Runs, or can we use the time afterwards for some other exercise <a href=\"https:\/\/olaeinaidromos.gr\/2023\/01\/12\/45o-podcast-apokatastasi-meta-apo-agona-me-ti-maria-gkini\/\"><b>recovery<\/b><\/a>;<br>\u2013 If someone has elevated troponin can they train at high intensities?<br>\u2013 Exercises for <a href=\"https:\/\/olaeinaidromos.gr\/2022\/12\/29\/43o-podcast-einai-simantiki-i-endynamosi-gia-tous-dromeis\/\"><b>knee strengthening<\/b><\/a>; Program for beginners aiming at 4.30 hours.<br>\u2013 Nutrition and natural supplements in the race for strict vegetarians?<\/p>\n<p>#############################<\/p>\n<p><b>Kostas Houvardas<\/b><br>Facebook Profile: <a href=\"https:\/\/www.facebook.com\/kostas.houvardas\"><b>https:\/\/www.facebook.com\/kostas.houvardas<\/b><\/a><b><\/b><\/p><b>\n<\/b><p><b><\/b>&nbsp;#############################<\/p>\n<p>Podcast t-shirts can be found in the company <a href=\"https:\/\/bit.ly\/45BWfqn\"><b>Athlon<\/b><\/a> at the following link:<\/p>\n<p><a href=\"https:\/\/bit.ly\/45BWfqn\"><b>T-shirt \u2013 Everything Is Road<\/b><\/a><\/p>\n<p>T-shirts are <b>All Over Print<\/b>, you will each be able to have your own name on the back, while the material used will be the best for runners, with technology<b> Dry-Fit<\/b> and <b>Cool Max.<\/b><\/p>\n<p>Also using the code <b>oladromos23<\/b> you have a discount <b>10%<\/b> on all other Athlon products. <\/p>\n<p>&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;-<br><b>Everything is a road:<br><\/b><a href=\"https:\/\/www.facebook.com\/olaeinaidromos2022\/\"><b>Facebook Page<\/b><\/a><b><br><\/b><a href=\"https:\/\/www.instagram.com\/olaeinaidromos2022\/\"><b>Instagram<\/b><\/a><b><br>website: <\/b><a href=\"https:\/\/olaeinaidromos.gr\"><b>https:\/\/olaeinaidromos.gr<\/b><\/a><b><br>website: <\/b><a href=\"http:\/\/georgiossavvidis.com\/en\/\"><b>http:\/\/georgiossavvidis.com\/<\/b><\/a>&nbsp; &nbsp;&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p><p class=\"wp-block-paragraph\"><\/p><p class=\"wp-block-paragraph\"><\/p>","protected":false},"excerpt":{"rendered":"<p>On the way to the Authentic Marathon of Athens. Detailed training plan from runner and coach Kostas Houvardas<\/p>","protected":false},"author":1,"featured_media":259,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-885","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-podcasts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>70\u03bf Podcast | \u03a3\u03c4\u03bf\u03bd \u03b4\u03c1\u03cc\u03bc\u03bf \u03b3\u03b9\u03b1 \u03c4\u03bf\u03bd \u0391\u03c5\u03b8\u03b5\u03bd\u03c4\u03b9\u03ba\u03cc \u039c\u03b1\u03c1\u03b1\u03b8\u03ce\u03bd\u03b9\u03bf \u03c4\u03b7\u03c2 \u0391\u03b8\u03ae\u03bd\u03b1\u03c2<\/title>\n<meta name=\"description\" content=\"\u039c\u03b5 \u03ba\u03b1\u03bb\u03b5\u03c3\u03bc\u03ad\u03bd\u03bf \u03c4\u03bf\u03bd 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