The Health Path is one of the amazing places in Sochi, especially unexpected in our time. It stretched over the seashore from the stadium. Slava Metreveli to Matsesta for 5 kilometers. An amazing feature of the Sochi walking trail is that once you get on it, you will immediately forget that you are within the city. Silence, peace, abundance of greenery, birdsong and the air filled with the smell of the sea... The walking trail has become a quiet green oasis among the bustle of the city.
There are a huge number of benches along the entire length of the path. Literally every 20-50 meters. There are also several gazebos with tables and a roof along the way. In the area of the Pravda sanatorium there is a wonderful observation deck with excellent views of the sea, the city center and the Adler district.
In some places, the health path is so picturesque that it seems as if two meters of asphalt road goes into the distance through a dense forest. Due to the fact that in pre-revolutionary times the territory of the health path was a “dacha village” of the rich of that time, there is a lot of interesting vegetation: eucalyptus trees, sequoias, cedars, magnolias, pines, oaks, maples and cypresses.
Throughout the entire territory of the health trail there are markers with the number of kilometers traveled. By the way, the path is also accessible at night: the lighting is on here until 11 p.m.
History of the Health Path
The Sochi path was laid in the 30s along the old road of the Circassians, Circassians, Ubykhs and other mountain peoples who inhabited these places. In the pre-revolutionary years, above this path there were “dachas” of celebrities: Prince Golitsyn, Prince Trubetskoy, Minister of Finance S.Yu. Witte. Part of their parks, along with exotic vegetation, fell into the construction zone of the city pedestrian trail. A comfortable concrete path with stairs in some places was decorated with graceful bridges over streams, airy balustrades and small sculptures. The five-kilometer walking area was planted with evergreen cryptomeria, arborvitae, juniper, cypress, magnolia, eucalyptus and palm trees. Over time, an unusual subtropical forest grew here. Patriarch trees (more than 100 years old) still grow in the area of the walking trail.
By the way, it’s worth adding that the trail was built not just any way, but according to science. Terrenkur is a walking treatment method developed in Germany. There are certain requirements for health path routes, which are taken into account in the Sochi health path. On the territory of the modern Sochi health path there are recommendations on billboards about this
What is a health path?
Translated from French as a course of treatment on site. This term refers to physical activity while walking in mountainous areas. For this purpose, routes are specially developed where flat sections, descents and ascents alternate. This takes into account the distance, angles of inclination, and speed of passage.
This method has been used since the 19th century to treat cardiovascular diseases, nervous disorders, and excess weight. In general, walking along eco-trails has a positive effect on many systems of the human body and develops endurance. This treatment usually takes place under the supervision of a doctor. Health path is useful regardless of age and level of physical fitness. Nowadays, this is the name given to paved routes designed for therapeutic walking. They are also called the Health Path.
Path of Health today
Unfortunately, during the years of perestroika this wonderful place fell into disrepair. However, in 2009, on the 100th anniversary of the resort’s founding, the Sochi walking trail was restored. The paths were restored, benches and trash bins were installed, adjacent slopes were cleared, information stands and signs for valuable tree species were installed. In the most cozy corners of the path there are gazebos where you can relax. The trail stretches through the well-groomed grounds of a number of sanatoriums, right above the sea. At any time you can go down to the water and swim at the nearest beach.
Today, the Sochi walking trail has again become a favorite vacation spot for city residents. Here you can see pensioners, young mothers with strollers, and carefree schoolchildren. Of course, the trail also attracts sports enthusiasts: there are always people running along the health trail at any time of the year. Sometimes entire groups from sports sections run. The health path also attracts a large number of Nordic walking and cycling enthusiasts.
If you come on vacation to Sochi, and your vacation interests are not limited to strong drinks in nightclubs, then follow this route, you will like it. The Sochi health path is 5 km of silence, tranquility and the sea to the very horizon. The health trail comes with a small bonus: an abundance of abandoned beaches. You can find places where there won't be a soul.
Tourism
One of the advantages of this Sochi trail is that it is located in the city center. No special physical preparation or special clothing is required to visit. Another advantage of this facility is free entry. For a resort town this is a rare pleasure.
To start, you need to get to the monument on Matsesta, where the health path in Sochi begins. Terrenkur runs parallel to Kurortny Avenue. Judging by the reviews, it seems as if the road does not go within the boundaries of the metropolis, but leads into a dense forest. The singing of birds, an abundance of greenery and sea air create the feeling of an oasis in the bustle of the city.
The path runs along a concrete surface. The climbs are designed so that you don’t lose your breath while going through them. The path runs along steps, bridges, and between various trees. For the convenience of guests, there are benches along the edges. In gazebos with tables and a roof, tourists hide from bad weather or have picnics. Please note that trading is prohibited here. Therefore, it is better to take a supply of water and food with you.
Although the walk is not very long, it stretches out with stops to admire the scenery. Almost along the entire length of the path, the sea is clearly visible, and in some places the railway can be seen. If fatigue suddenly sets in, you can always go down to the beach, take a swim, or just look at the surface of the water. An observation deck is used to view the surrounding area. It is installed near the Pravda sanatorium. From there you have views of the central part of the city and the Adler district.
The route marks the distance covered. Late evening is also suitable for a walk here. The area is illuminated until 11 p.m. Attendance on the health trail is high. There are no age restrictions - along the way you meet tourists from children to pensioners.
How to get there
If you want to follow the health path completely, then there are two options
- From the Stadium stop go down to the Stadium. Slava Metrevelli, go halfway around it, turning right. When you start climbing from the yacht club, after 50 meters you will see a booth with a security guard and a barrier. Here you need to turn right and the Health Path begins... At this moment, Hotel Kamelia will be on your left
- Get to the Matsesta stop (the one in front of the Matsesta viaduct, without turning into the valley). There will be steps on the sea side. Go down them and turn right. The path to health has begun. It’s also worth noting that this part of the health trail is more “wild.” There are no fences at all, and there is much more vegetation.
If you want to walk part of the health trail or access it in other places, there are several other options.
- Stop "Voroshilov boarding house". From the stop, walk 15 meters towards Adler and on your right there will be a road leading to the Health Path.
- Stop "Bytkha" on Kurortny Prospekt. Right after the stop towards Adler there is an inconspicuous path that leads to the stairs. And the stairs, in turn, lead to the path
- There is a descent to the Health Path between the Akter health center and the Lazurnaya hotel. The closest stop will be Primorye. From the stop you will need to walk 300 meters towards Lazurnaya. Further on the right hand the descent leads to the logical middle of the path.
- Get off at the Zarya stop (not to be confused with Novaya Zarya). Near the stop there is a long staircase leading to the path.
Where is?
All three trails run along the slopes of Psekhako and have two entrances. The first is located behind Rosa Beach.
The second is a little further away, closer to the waterfall.
The entrances are easy to recognize. Near them there are steles and route maps.
Yew-boxwood grove
Talking about a dense area consisting of trees endemic to the Caucasus. If you accidentally deviate from the route, you may need our advice from the review “How to navigate in the forest.” Hiking trails in Sochi are also laid out in this corner. It is located in the geographical center of the Khost microdistrict and is a continuous steep climb. A street with a characteristic name – Samshitovaya – leads to the start.
Small ring
To reach the first "Ring" - get off at the "Blue Hill" stop, walk 1.5 kilometers along Samshitovaya Street - to the sign for the path. Then go up a little to his “portal” (here you will learn that you need to pay). Tourist routes in Sochi quite often pass through the sacred groves of the Circassians - that’s what they liked to call all the Adyghe tribes in Russia in the 18th-19th centuries. The “lower” Yew-boxwood grove is no exception. A small ring passes through the remains of dolmens and revered ancient trees. In 40 minutes you will have already walked around all its picturesque places.
Big ring
Such trails in Sochi are now loved by scouts and bikers, but in Soviet times they were respected by pioneers from tourist sections. The large ring gives you the chance to walk on dirt and some gravel here and there. There are no shopping stalls - stock up on food and drinks for the road.
Such tourist routes in Sochi have only natural attractions and an extreme incline of up to 30 degrees. Among them are the tracts of the Colchis Forest: the Labyrinth (200-meter staircase), the Big Boxwood Ring (the densest boxwood forest, equipped with observation walkways, since this is a protected area that cannot be trampled) and Glubokaya Balka (a gap between two mountain ledges, from where 500 meters walk to the Khosta River). Then you will meet Beech Glade, the remains of the Khosta Fortress and a slalom slope fenced with metal railings. There is also a “review”. The walk will take 2 to 3 hours.
Class Rules
- If you have certain health problems and find it difficult to bear the load, get recommendations for therapeutic walking from your doctor. He will draw up a competent plan for your treatment, and then the health path will bring maximum benefit.
- Follow all doctor's recommendations and take walks regularly, not at weekly intervals.
- Walk 1-3 times a day at cool times of the day.
- Wear clothes that do not restrict movement.
- Walk with a free gait, with your shoulders back.
- Breathe evenly through your nose and do not talk so as not to disrupt your breathing rhythm.
- If physical endurance is low, it is recommended to make rest stops for up to 3 minutes every 200 m.
- Monitor your pulse: before you start walking, during, at the end of the session and 5 minutes after the end of the path. During the movement, your heart rate should increase by 10-15 beats and, 5 minutes after the finish, return to the original one, which was before the start of the lesson.
- During class you should not have shortness of breath, chest pain or increased heart rate.
- Start your walks on level ground and only with your doctor’s permission proceed to more difficult routes.
- If you feel unwell, stop walking or don’t go out at all.
"Riviera": asphalt is everywhere
The most accessible Sochi trails are located in the equipped green zone. Part of it is the “Riviera”, gently rising along the Sochi River (the heart of the resort of the same name). In some places you can see the gates to various “general’s” sanatoriums.
Like the Arboretum, the Riviera is surrounded on all sides by city blocks. This is a park. However, paths were laid along it, which became a health path in the 30s of the 20th century.
The path-path begins before the park - from the monument to General Yermolov and leads all the way to the car wash opposite the Genatsvali restaurant, which is a good viewing platform. The entire path is 800 meters. This is an easy climb that has branches to various park attractions. This refers to the restaurant of the same name, the dolphinarium, the Green Theater, the Ferris wheel and the Sky Town extreme tower.
"Rhododendron Valley"
Length: 800 m
District: Krasnaya Polyana
Photo: visit-sochi.com
Above the Krasnaya Polyana resort there are three beautiful high-mountain valleys surrounded by massive rock walls, they are called Circuses. In the summer, a tent camp opens in Circus-2, which is called the “Hotel of a Thousand Stars”. But you can walk along it without spending the night: of the three eco-trails laid along it, the easiest one leads to the Medvezhiy waterfall; you can get to its beginning by the Polyana 2200 cable car, and then go down a little from the panoramic observation deck with a 360-degree view. The trail passes through stunningly beautiful rhododendron groves that bloom in June and July. The Medvezhiy waterfall itself also exists only in the summer, when the snow melts on the mountain peaks. If you want a more challenging route, you can then climb to the top of the Black Pyramid Peak to admire the 360-degree mountain panorama - or take this route on the chairlift of the same name.
"33 waterfalls"
Length: 600 m
District: Lazarevsky
The Dzhegosh tract is an incredibly beautiful place in the Lazarevsky district of the Sochi National Park, where a mountain stream, falling from the rocks, forms a cascade of 33 waterfalls, 13 rapids and 7 waterfalls. It seems like magic - where would a short small river have so much water even in the hottest months, when all other waterfalls turn into measly drops or dry up? But in fact, the secret of the Dzhegosh waterfalls is in the underground waters that feed them. There is a circular route around the cascade. At the bottom there is a comfortable wooden deck with railings and bridges, allowing you to admire the first ten waterfalls, including the highest and most impressive ten-meter waterfall, without unnecessary physical exertion. If you go further along an unequipped but easy path through a relict boxwood forest, you can climb to the source of the stream - the journey will take about two hours.
How to determine your walking pace
Doctors believe that the best training effect is achieved with moderate intensity exercise. On a flat trail for most people this is between 4.5 and 6.5 km/h.
A more accurate way to find out how much load the body is receiving is to use a heart rate sensor. Calculate your maximum heart rate using the formula 220 minus age, and then find your values at average intensity. A moderate intensity load corresponds to 55-70% of the maximum heart rate.
However, before increasing the intensity of your workouts, focus on volume first. For the first 4-6 weeks, increase the duration of your walks by 5-10 minutes every 1-2 weeks and only then increase the intensity and frequency.
Photo: Jordan Siemens/Getty Images. Source: nbcnews.com
Road to Prometheus: trekking in the Agur Gorge
The equipped recreational reserve “Agur Waterfalls” is a very memorable spot on the list of those that Sochi’s tourist routes provide us with. It is located in the highland part of the Agura valley, where the river of the same name flows in steps. There are three Agur waterfalls in total; above them you can see the flow of the stream, which is the source of this reservoir. However, the route turns to the west - towards the large statue of Prometheus. By the way, few people reach it - especially after a rain, when the slopes become slippery and the mud is knee-deep. And the handrails on the last “floors” of the tract are becoming more and more dilapidated, and there are almost no makeshift steps left. You have to grab the same slimy moss-covered rocks with your hands. The total length of the trail is about 3.5 kilometers (round trip). The asphalt road to the “official entrance” (to the ticket office, souvenir shops and visual communication signs) starts from the fork of the streets Agurskoye Ushchelye and the Road to Bolshoy Akhun. Make your way to this point from the stop of the seaside highway - “Hotel Sputnik”. At the second waterfall (the most spectacular) there are many tables with benches and a food counter.
Have you visited the very heart of the West Caucasus Mountains? Now you understand: Sochi was included in the list of “5 most beautiful cities in the Caucasus and Transcaucasia” not only due to its sights and warm sea. First of all, people are attracted by the local nature. Perhaps the recreations described are a goal that a trip to the sea by car will help you realize.
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When is the best time to visit
The health path in Sochi is beautiful at any time of the day and in any month, however, of course, there are nuances.
There are always fewer people here in the mornings. Therefore, if you want not only to take a walk, but also to take beautiful photos in a picturesque place, then it is better to choose the morning time before 10:00.
During the day it is comfortable here, even if it is hot and scorching outside. Centuries-old spreading southern trees generously shelter you from the heat and give you coolness. In addition, along the entire route there are several descents to the beaches of sanatoriums, access to which is free, but they may ask for an identification document. If it gets really hot, you can always go down to the sea, swim and see different beaches.
In the evening, it’s nice to exercise here after dinner or before bed; besides, it is at dusk that the aromas of flowering plants are released in the air in a special way.
In spring and summer, the health path is very beautiful, because there is lush greenery and beneficial shade all around, but there are more people.
In autumn and winter, you can enjoy peace and tranquility, and some of the plants here are evergreen, such as palm trees, cypresses, pines and thujas.
Important points
When planning a walk, take care of the following points in advance.
- Choose comfortable shoes with non-slip soles. Sneakers are perfect.
- Bring a water bottle with you, and if you're hungry, a snack. You won’t be able to buy all this anywhere along the entire route.
- Think about the toilet in advance. Unfortunately, it is also not provided along the entire route. If you are really impatient, you can try going down to the sea, to the beach of one of the sanatoriums (for example, the Metallurg sanatorium). As a rule, resort beaches are equipped with toilets, and access to all beaches is now free by law.
And, of course, be in a great mood, because you are in Sochi, which means life is good!
