Best jogging spots in Sochi in 2024

If you've been thinking about running for a long time, summer is the right time to start your 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);
• Improvement of blood circulation, cell renewal, and as a result - a surge of strength and vigor;
• Stimulating the process of hematopoiesis;
• Increased immunity;
• Reducing the risk of heart attack;
• An increase in the level of oxygen in the blood and the supply of it to organs, including the brain, which affects the ability to more easily solve mental problems;
• In the blood there is an increase in endorphins (the so-called "hormone of happiness"), which improves mood and gives a feeling of happiness, helps to fight stress.

Tips for Beginner Runners

1. Suitable places for jogging are parks, squares, fields, stadiums. If these are not within walking distance, try to get as far from the road as possible in order to inhale less exhaust gases. It is undesirable to run on the asphalt in order to avoid injuries to the joints, the best choice is special tracks.
2. You can also go jogging in winter. It is important to choose the right footwear - it should be free and not slippery - and not forget about layered clothing. A good option is an outdoor stadium or a park with dirt paths. If they are slightly covered with snow, this will slightly increase the power load. Running on the street is not forbidden, the main thing is that the asphalt is not covered with ice or snow. Also, in winter or bad weather, you can go to the indoor track and field 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 jogging is the most effective for weight loss. The optimal training time is from 6:30 am to 7:30 am. But if you can't do it 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 regime. Do not rush to start jogging immediately after lifting: your muscles are not yet warmed up, which can cause injury. The interval between waking up and starting to run should be about 30 minutes.
5. There is 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 the slightest discomfort appears, walk on foot.
6. The duration of the first workouts is 15-20 minutes.If running is difficult, you can start by walking quickly.
7. Don't try to reach your maximum running speed right away. If you breathe smoothly and easily, then the speed is right for you. Another important parameter is the noiselessness of the process. When your feet begin to hit the ground, it is evidence of poor shock absorption to the knees and spine, with the risk of injury. It is better if the run is "softer", albeit not fast.
8. Daily workouts are not recommended for a beginner in running. Three times a week will be enough. You can gradually increase the number of runs and their mileage.
9. It is important to buy 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 made from natural fabrics. It should be comfortable and not hamper your movements.
10. Watch your pulse while running: if you feel your heart is beating faster, it is better to slow down. In the summer heat, you also need to be very attentive to your condition. A dedicated heart rate monitor is available.
11. You only need to breathe 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 a run with a calm step in order to cool down, restore breathing and heart rate.

The best free running 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 a humid subtropical zone 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 find a place where to run. After the creation of a special infrastructure for the XXII Winter Olympic Games in 2014, new jogging sites 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 Olympic Park railway station.

The length of the route is 4.5 km.

Working hours: 8.00-24.00

After the 2014 Winter Olympics, it was transferred to the city. Freely open to everyone who wants to walk and see the many attractions. The area of ​​the Olympic Park is 200 hectares. There is a free sports ground with fitness equipment, a basketball and mini-football field in the open air.

While jogging, you can see objects such as:

• Fisht Stadium, which hosted the opening of the XXII Winter Olympic Games;
• Ice Palaces "Bolshoi" and "Iceberg";
• Sochi Autodrom race track;
• Sochi Park amusement park;
• Singing Fountains;
• Hotel complex "Bogatyr", built in medieval style.

Terrenkur (Sochi health trail)

Route length: 5 km.

This is an amazing natural oasis within the city limits, which stretches over the sea coast, starting from the stadium. Glory to Metreveli and before Matsesta. The history of its origin is interesting. Once there were dachas of aristocrats and royal dignitaries. In the 30s. the park area became part of the paved hiking trail. Exotic plants and trees (magnolias, palms, eucalyptus, cypresses) have turned the area into a subtropical forest.

Along the entire trail, benches and cozy gazebos are installed, 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 the nature and sea views, and jogging.

Other similar places

• Park "Riviera". It was 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. Traces its history since 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

Sochi river embankment

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 embankment, which starts next to the Riviera Park and stretches to the More Molla shopping center, you can get to the sea or go for a jog.

Attractions nearby

• Park "Riviera", which presents about 240 species of different plants, as well as an oceanarium, dolphinarium, various attractions and entertainment areas.
• Museum of the History of Sochi.
• Sea port.
• Concert Hall "Festival".

Other embankments

Imeretinskaya embankment

The length of the route is 5 km.

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

Mzymta river embankment

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

Pond embankment on Olympic Avenue

The length of the route is 1 km.

Pond at the corner of st. Voskresenskaya and Olympic Avenue is decorated with a pebble path, on the sides of which there are benches and lanterns.

Sports complexes and running clubs

In Sochi, there are many modern sports facilities that allow both training of professional athletes and competitions. Some of them provide a paid service for runners. There are also running clubs with both 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, indoor running track).

The public is offered a subscription service to the stadium and track and field tracks. 1 two-hour workout per day will cost one person 100 rubles.

• Running club RunClub

One of the largest running communities in the city with three divisions in different parts of the city. Free trainings take place 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 Scyranning Team

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

• Club "Spartan Mile"

Free lessons are held on the Riviera Beach. The top of Mount Akhun was chosen as the target of the control race.

• Running school I love running

Pupils are taught effective and safe running techniques in groups of about 10 people. Classes are held at the 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, the whole family can spend time here. In winter - go downhill skiing on world-class trails, in summer - engage in all kinds of outdoor activities, including horseback riding and hiking, go on themed excursions, go hiking in the mountains and, of course, run.

Running routes

• "Seven". It is 7 km to Rosa Plateau. You need to run along an asphalt road that gradually rises and is surrounded by picturesque views of nature. This must be done in daylight, dressing in sportswear of bright colors, since motor vehicles move along the road. In conditions of poor visibility, you cannot go out on the road. Such a distance is well suited for solid energy-intensive workouts and will be of interest to experienced amateurs. You can overcome it by jogging in about an hour and a little.
• Rosa Khutor Health Trail.This 2.5 km 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 walking 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.
• Rose Town Hall - Aviary complex.Route length: 4.2 km one way.This distance will be good for beginner runners. It takes place in an “urban setting”. You need to run along the bank of the Mtymza River, then, crossing the Laura River over 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 competitions of Russian and world level are held. The atmosphere itself, filled with sports, promotes a healthy lifestyle, you can start it with jogging, for which there are places for every taste.