{"id":17281,"date":"2024-07-03T08:16:32","date_gmt":"2024-07-03T08:16:32","guid":{"rendered":"https:\/\/stebby.eu\/?p=17281"},"modified":"2024-07-03T08:16:33","modified_gmt":"2024-07-03T08:16:33","slug":"13-roman-fosti-eesmargiks-on-100-maratoni","status":"publish","type":"post","link":"https:\/\/stebby.eu\/et\/13-roman-fosti-eesmargiks-on-100-maratoni\/","title":{"rendered":"#13 Roman Fosti: \u201cEesm\u00e4rgiks on 100 maratoni\u201d"},"content":{"rendered":"\n<p>Eestit mitmel ol\u00fcmpial esindanud maratonimees ja Eesti Energia Spordiklubi juht Roman Fosti k\u00e4is Stebby \u201cSamm-sammult\u201d taskuh\u00e4\u00e4lingu 13. osas r\u00e4\u00e4kimas oma pikast jooksuteekonnast, Eesti Energia Spordiklubi siseelust ning v\u00f5istlusp\u00e4evaks valmistumisest. MIne kuula sinagi, mitu maratoni Romanil plaanis on l\u00e4bida ning mitu ringi on ta treeningkilomeetrites maakerale ringi peale teinud.&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Kuidas Romanist sai pikamaajooksja?<\/li><li>Elust Keenias<\/li><li>Eesti Energia 1700-liikmeline spordiklubi &#8211; miks ja kellele?<\/li><li>Nipid, kuidas v\u00f5istlusteks valmis olla<\/li><li>Jooksutaktikad<\/li><\/ul>\n\n\n\n<p>Kuula k\u00f5igest l\u00e4hemalt juba Spotifys &#8211; <a href=\"https:\/\/open.spotify.com\/episode\/4MrSZCa5R64OraVu7J1yCP?si=a208164ebfaf42ab\">#13 Roman Fosti: Samm-sammult maratonidest, v\u00f5istlusp\u00e4evast ja spordiklubi juhtimisest!<\/a><\/p>\n\n\n\n<p><strong>Esimene eesm\u00e4rk p\u00e4rast keskmaajooksu karj\u00e4\u00e4ri l\u00f5ppu: joosta \u00fcle Eesti naiste maratoni rekord<\/strong><\/p>\n\n\n\n<p>Roman Fosti s\u00f5nul ei olnud tema hoovispordist alanud jooksukarj\u00e4\u00e4ri eesm\u00e4rk maratonid, vaid j\u00f5uda ol\u00fcmpiale keskmaajooksus. Pikematele distantsidele ta isegi ei m\u00f5elnud, kuna juunioride maailmameistriv\u00f5istlustel \u00fctles talle mass\u00f6\u00f6r, et ta lihased olla kivik\u00f5vad ning nendega pikka maad joosta ei saa. Sellest j\u00e4i Romanile aga arvamus, et ta ei sobigi pikka maad jooksma ja eks proovib siis 800 meetriga ol\u00fcmpiale minna.&nbsp;<\/p>\n\n\n\n<p>Kui vigastused ja treenerivahetused nurjasid ka keskmaajooksu unistused, siis \u00fcli\u00f5pilasena Hispaanias Jane Salum\u00e4ega (Eesti naiste rekordiomanik maratonis) suheldes otsustas Fosti jooksmist rohkem nautima hakata ja mitte seda nii t\u00f5siselt v\u00f5tta: \u201cEks see tunne tekkis \u00fchel Amsterdami poolmaratonil, kui ma n\u00e4gin, kuidas harrastusjooksjad naudivad seda fini\u0161i ja stardimelu. Endalgi tuli kananahk peale ja m\u00f5tlesin, et okei, kui l\u00f5petan, siis hakkan tegema maratoniturismi, kuna see on p\u00e4ris populaarne.\/\u2026\/ K\u00fcsisin siis Janelt m\u00f6\u00f6daminnes, et kuule, ma l\u00f5petasin keskmaajooks \u00e4ra ja hakkan enda jaoks maratone jooksma, aga tead, selline sisemine soov oleks olla v\u00e4hemalt Eesti naisterekordist kiirem. Jane \u00fctles, et muidugi pole probleemi, panen sulle plaani meili ja hakka toimetama. Kusjuures tundsin, et pikk maa tegelikult sobib mulle isegi ja mu iseloom l\u00e4ks palju rahulikumaks ja nautisin neid pikki jookse just,\u201d kirjeldab esimesi maratonisamme Fosti.<\/p>\n\n\n\n<p>T\u00e4nu sellele t\u00f5ukele jooksis Fosti 2013. aastal \u00fchel maailma suurimal ehk Pariisi maratonil ajaks 2 tundi ja 21 minutit ning \u00fcletas Eesti naiste rekordi.&nbsp;<\/p>\n\n\n\n<p><strong>Kolme aastaga ol\u00fcmpiale<\/strong><\/p>\n\n\n\n<p>\u201cSiis t\u00e4rkas uuesti ol\u00fcmpiaunistus ja t\u00e4nu Janele j\u00f5udsingi oma esimesele, 2016. aasta ol\u00fcmpiale&nbsp; Rios. 2012. aasta novembris ma hakkasin treenima ja 2015. aasta septembris ma t\u00e4itsin \u00e4ra ol\u00fcmpianormi,\u201d r\u00e4\u00e4gib Fosti r\u00f5\u00f5msameelselt \u00fche unistuse ehk ol\u00fcmpiale minekust.<\/p>\n\n\n\n<p>\u201cMul on kaks pool tiiru \u00fcmber maakera tehtud &#8211; tolleks hetkes v\u00f5ib-olla selline poolteist kuni kaks. V\u00e4ga oluline on vastupidavusaladel akumuleeritud t\u00f6\u00f6 ja mitte ainult kilomeetrid, vaid see, et oled teinud erinevaid spordialasid ja ettevalmistust.\u201d<\/p>\n\n\n\n<p>N\u00fc\u00fcdseks on Fostil kirjas 30 maratoni, kuid eesm\u00e4rgiks on seatud 100: \u201cKui ma teen 100 \u00e4ra, siis ma v\u00f5tan suure sigari ja head veini ja leian endale m\u00f5ne pension\u00e4riala.\u201d<\/p>\n\n\n\n<p><strong>Jooksmine teeb pea t\u00fchjaks<\/strong><\/p>\n\n\n\n<p>Fosti s\u00f5nul meeldib jooksmise puhul enim teisest m\u00f5tetest eemale saamine: \u201cJooksu ajal tekivad ikkagi \u00f5nnehormoonid ja minul endale meeldib just see p\u00e4eva anal\u00fc\u00fcsimise osa. Ma m\u00f5tlen l\u00e4bi, mida ma saaksin paremini teha v\u00f5i n\u00e4iteks rahustan ennast, kui mind on mingi asi v\u00e4ga n\u00e4rvi ajanud. Mingi aeg ma olin finantsaudiitor ja siis tahtsin just numbritest eemale saada, n\u00fc\u00fcd ma tahaks lihtsalt suhtlusest eemale saada, et ei tuleks liiga palju informatsiooni peale. Mingi hetk ma tunnen nagu ma lendan \u00f5hus v\u00f5i hirv jookseb kellelegi eest \u00e4ra ja sa valdad ja tunnetad oma keha igal sammul.\u201d<\/p>\n\n\n\n<p><strong>Suudad joosta 10 kilomeetrit? Maratoniks oled valmis 10 kuu p\u00e4rast<\/strong><\/p>\n\n\n\n<p>T\u00e4itsa tavalisel inimesel, kes soovib maratoni l\u00e4bida, kuid teab vaid seda, et suudab j\u00e4rjest joosta n\u00e4iteks 10 kilomeetrit, soovitab Fosti m\u00f5elda treeningperioodiks umbes 10 kuud: \u201cPeale k\u00fcmmet kilomeetrit ta peaks ikkagi jooksma \u00fche korra l\u00e4bi poolmaratoni. See v\u00f5iks ollagi n\u00e4iteks nii, et hiliskevadel v\u00f5i suve alguse jookseks poolmaratoni ja siis suve l\u00f5pu v\u00f5i s\u00fcgise alguses juba joosta maraton, et paar kuud veel p\u00e4rast poolmaratoni teha pikemaid jooksusid. Poolmaratoni pealt sa n\u00e4ed juba \u00e4ra, millist tulemust v\u00f5iksid joosta maratonis. Rusikareegel on, et umbkaudse aja arvutamiseks saab poolmaratoni tulemuse korrutada kahega ja siis panna 15 minutit sinna otsa harrastaja puhul.\u201d<\/p>\n\n\n\n<p>Eestlasel soovitab Fosti sihtida maratoni s\u00fcgisesse, sest talvel on teadup\u00e4rast m\u00e4rg ja libe ning siis on keeruline neid pikki treeninguid jooksulindil v\u00f5i sisestaadionil teha.<\/p>\n\n\n\n<p><strong>Roheline pulsitsoon on maratonis s\u00f5ber<\/strong><\/p>\n\n\n\n<p>Esiteks soovitab Fosti kontrollida oma pulsi erinevad l\u00e4ved \u00e4ra koormustestil, sest maratonis peaksid kindlasti olema alguses seal rohelises tsoonis. \u201cKui sa juba kohe algusest l\u00e4hed kollasesse, siis sa ei pruugi olla j\u00e4tkusuutlik. Kui sa oled kohe anaeroobse l\u00e4ve juures, kus tekib laktaati, siis tekib lihases raskustunne ja v\u00e4simus,\u201d kirjeldab ta.<\/p>\n\n\n\n<p>Fosti s\u00f5nul on tavaline jooksustrateegia viimane veerand distantsist juba joosta enesetunde j\u00e4rgi: \u201cKui me r\u00e4\u00e4gime siin 10-st kilomeetrist, siis viimane kolm kilomeetrit, poolmaratoni kuus kilomeetrit ja maratonis viimane 10 kilomeetrit. Siis enam ei pea nii v\u00e4ga seda pulsi j\u00e4lgima ja saab joosta enesetunde pealt.\u201d<\/p>\n\n\n\n<p><strong>Miks on Eesti Energial oma spordiklubi ja millega see tegeleb?<\/strong><\/p>\n\n\n\n<p>\u00dche suurettev\u00f5tte spordiklubi roll on Fosti s\u00f5nul olla eeskujuks ja viia edasi s\u00f5numit \u201cterves kehas terve vaim\u201d. Kokku on Eesti Energia Spordiklubiga liitunud \u00fcle 1700 t\u00f6\u00f6taja, mis on \u00fcle kolmandiku k\u00f5ikidest t\u00f6\u00f6tajatest.<\/p>\n\n\n\n<p>Miks seda k\u00f5ike tehakse? \u201cMe \u00e4rgitame inimesi liikuma ja v\u00f5tame osa erinevatest v\u00f5istlustest &#8211; me tahame turundada oma br\u00e4ndi. Teiseks on meil oma Energiaspordi sari, mis on t\u00e4iesti ettev\u00f5ttesisene. Me leiame need sportlikud inimesed, kellega me tekitame v\u00f5istlusvaimu, millest omakoda s\u00fcnnib meeskonnavaim. See ei ole m\u00f5eldud ainult sportlikumatele, vaid k\u00f5ik saavad kokku ja proovivad &#8211; n\u00e4iteks eelmine etapp oli meil laskmine &#8211; t\u00e4iesti tavalised kontoriinimesed tulid ja said proovida laskmist.\u201d<\/p>\n\n\n\n<p>Kuula kogu osa maratonimees Roman Fostiga l\u00e4hemalt Spotifys &#8211; <a href=\"https:\/\/open.spotify.com\/episode\/4MrSZCa5R64OraVu7J1yCP?si=a208164ebfaf42ab\">#13 Roman Fosti: Samm-sammult maratonidest, v\u00f5istlusp\u00e4evast ja spordiklubi juhtimisest!<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"Eestit mitmel ol\u00fcmpial esindanud maratonimees ja Eesti Energia Spordiklubi juht Roman Fosti k\u00e4is Stebby \u201cSamm-sammult\u201d taskuh\u00e4\u00e4lingu 13. osas r\u00e4\u00e4kimas oma pikast jooksuteekonnast, Eesti Energia Spordiklubi siseelust ning v\u00f5istlusp\u00e4evaks valmistumisest. MIne kuula sinagi, mitu maratoni Romanil plaanis on l\u00e4bida ning mitu ringi on ta treeningkilomeetrites maakerale ringi peale teinud.&nbsp; Kuidas Romanist sai pikamaajooksja? Elust Keenias Eesti&#8230;","protected":false},"author":8,"featured_media":17275,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[29,24,33,25,22],"tags":[],"class_list":["post-17281","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-elustiil","category-liikumine","category-persoon","category-tervis","category-treening"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>#13 Roman Fosti: \u201cEesm\u00e4rgiks on 100 maratoni\u201d - Stebby<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/stebby.eu\/et\/13-roman-fosti-eesmargiks-on-100-maratoni\/\" \/>\n<meta property=\"og:locale\" content=\"et_EE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"#13 Roman Fosti: \u201cEesm\u00e4rgiks on 100 maratoni\u201d - Stebby\" \/>\n<meta property=\"og:description\" content=\"Eestit mitmel ol\u00fcmpial esindanud maratonimees ja Eesti Energia Spordiklubi juht Roman Fosti k\u00e4is Stebby \u201cSamm-sammult\u201d taskuh\u00e4\u00e4lingu 13. osas r\u00e4\u00e4kimas oma pikast jooksuteekonnast, Eesti Energia Spordiklubi siseelust ning v\u00f5istlusp\u00e4evaks valmistumisest. MIne kuula sinagi, mitu maratoni Romanil plaanis on l\u00e4bida ning mitu ringi on ta treeningkilomeetrites maakerale ringi peale teinud.&nbsp; Kuidas Romanist sai pikamaajooksja? 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MIne kuula sinagi, mitu maratoni Romanil plaanis on l\u00e4bida ning mitu ringi on ta treeningkilomeetrites maakerale ringi peale teinud.&nbsp; Kuidas Romanist sai pikamaajooksja? Elust Keenias Eesti...","og_url":"https:\/\/stebby.eu\/et\/13-roman-fosti-eesmargiks-on-100-maratoni\/","og_site_name":"Stebby","article_publisher":"https:\/\/www.facebook.com\/stebby\/","article_published_time":"2024-07-03T08:16:32+00:00","article_modified_time":"2024-07-03T08:16:33+00:00","og_image":[{"width":600,"height":340,"url":"https:\/\/stebby.eu\/wp-content\/uploads\/2024\/07\/Blogi_Podcast13.png","type":"image\/png"}],"author":"Ott Pluum","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Ott Pluum","Est. reading time":"4 minutit"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/stebby.eu\/et\/13-roman-fosti-eesmargiks-on-100-maratoni\/#article","isPartOf":{"@id":"https:\/\/stebby.eu\/et\/13-roman-fosti-eesmargiks-on-100-maratoni\/"},"author":{"name":"Ott Pluum","@id":"https:\/\/stebby.eu\/#\/schema\/person\/d075707c7ef408365f129801314590ba"},"headline":"#13 Roman Fosti: \u201cEesm\u00e4rgiks on 100 maratoni\u201d","datePublished":"2024-07-03T08:16:32+00:00","dateModified":"2024-07-03T08:16:33+00:00","mainEntityOfPage":{"@id":"https:\/\/stebby.eu\/et\/13-roman-fosti-eesmargiks-on-100-maratoni\/"},"wordCount":987,"commentCount":0,"publisher":{"@id":"https:\/\/stebby.eu\/#organization"},"image":{"@id":"https:\/\/stebby.eu\/et\/13-roman-fosti-eesmargiks-on-100-maratoni\/#primaryimage"},"thumbnailUrl":"https:\/\/i0.wp.com\/stebby.eu\/wp-content\/uploads\/2024\/07\/Blogi_Podcast13.png?fit=600%2C340&ssl=1","articleSection":["Elustiil","Liikumine","Persoon","Tervis","Treening"],"inLanguage":"et","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/stebby.eu\/et\/13-roman-fosti-eesmargiks-on-100-maratoni\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/stebby.eu\/et\/13-roman-fosti-eesmargiks-on-100-maratoni\/","url":"https:\/\/stebby.eu\/et\/13-roman-fosti-eesmargiks-on-100-maratoni\/","name":"#13 Roman Fosti: \u201cEesm\u00e4rgiks on 100 maratoni\u201d - 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