[고수를 찾아서] 62세에 첫 서브3 달성? 은퇴 후 2년 만에 기적을 만든 마라톤 비결 (전용석님 전화 인터뷰)

We conducted a phone interview with Mr. Jeon Yong-sik, who achieved his first-ever "Sub-3" (completing a marathon in under 3 hours) at the age of 62 (born in 1964). With 10 years of marathon experience and 30 full marathon finishes, he reveals the specific secrets behind how he was able to showcase peak performance in his 60s. Beyond simply running a lot, check out the master's know-how on essential supplementary exercises for senior runners (Bulgarian split squats, hanging leg raises), hill training, and even build-up techniques for actual races! [Key Points] Monthly Mileage: Strong foundational fitness achieved by completing 500km in January Strengthening Exercises: Bulgarian squat and plank routines to strengthen lower body and core Training Strategy: The importance of uphill training utilizing the hills of Jeju Island Actual Pace: A build-up strategy to prevent overpacing in the start and surge ahead in the later stages 00:01 Introduction of Mr. Jeon Yong-sik (born 1964) and thoughts on his first sub-3 marathon 01:34 Introduction to marathons after retirement and the process of skill improvement 02:18 The key to achieving a sub-3: The importance of strengthening exercises 02:32 Core and grip strengthening, pull-up bar hanging leg raises 03:21 The ultimate lower body strength exercise, 'Bulgarian Split Squat' 04:02 Overwhelming training volume of 400-500km monthly mileage 04:15 Uphill (uphill) training to build actual endurance 05:20 Know-how on imitating and modeling training methods of YouTube experts 06:17 Marathon Diet (Carb Loading) and Pre-race Nutrition Management 07:48 Physical Changes Senior Runners Experience and Winter Management Tips 08:34 Why Strength Training Becomes Essential as You Age 09:31 Pelvic Stretching for Injury Prevention and Flexibility 10:43 Weekend 30km Long-Distance Run Routine and Intensity #Marathon #Sub3 #MarathonFor60s #StrengtheningTraining #BulgarianSquat #RunningTraining #MarathonInterview #FullCourseMarathon #SelfCare #RunningShoeRecommendation