A run from disability.

 He is entered in book by records and achievements in Russia as a one person ,which overcame distance on 42 km 195 metres on all continences, and on the North  Pole and in Antarctica . And now for shoulders a marathon runner and extremal Anfey Chirkov almost three turns around a light. And readers by Vestnik are met by his posts  as fighting for bad health with physical culture . Thus ,  now till a few years to his 80 y.old he offers lesson for existence with a knee joint prosthesis.

 A ready to marathon by a Great China s wall, as with run on 42 km, a need to climb  on 10 000 steps am used a mistake, added in train a stair on Vorobyovy   gory  , used 4000 steps on an everyday as up is normal, bot down ..am not paid attention, that these steps are elongated and for avoiding extra steps am used runs, down  on the straightened leg with hit. And in result am injured knee cartilage, and for marathon is a scarier ,than infarcts, thus am later with prosthesis of knee joint. And my friends-runners are not forgetting  me, always called me and advised different, am also found an idea doing exercises for legs with loads and rubbers on 1 hour /day and used exercise bike on 10-15 min. Of  knee aches am regulated good a height of sit a bike, am walked much , run on 2-3 times/week with speed ,like pedestrian.By  a morality helped work over my new book  Old men and disabilities , let s start! Am learned in heroes from a book a endurance . Am share exercises, which helped me, would help for you too. Am lied on carpet, on the spine , bending and bending out legs, sliding by feet on floor, straightened full extremities, that feeling tension in knees/42 times/. After am added on an every leg of a shin joint a load on half kg hanged, like  of cuffs, filled with sand and alternately raised an own straightened cavalries legs, lied on the spine, and on the belly, on he left, right side as 8 approaches on 42 times.     And not removing loads-heavies, out under knees a hard roll on 15-20 cm in height and lied on the spine bent put every leg and till refusal down her of relaxed condition on the floor on 42 timers by every leg. After attached rubber tourniquet for hook in wall on 1.5-2 cm in height by one end, others  tied alternately to every leg , lied on carpet by head to the wall, and stretched tourniquet, leg down till a floor. Done these exercise in a position on the spine, belly, and on the sides , 4 series on 42 times, selected efforts, changing rubbers numbers and distance from the wall.