On the field of the 2008 Paralympic Games, he achieved China’s first “zero” breakthrough in long-distance running for visually impaired athletes, winning two gold medals and taking the titles in the men’s 1500m and 5000m events for visually impaired runners,and was hailed as the “speedster running in the dark.” In the post-Olympic era, he became involved in philanthropy, hosting the program “Rainbow Listening Bar” on Shenyang People’s Broadcasting Station, becoming the first blind athlete in China to work as a journalist and host in the media. He also founded his own charitable website, bringing love to more disabled people in need.With a heart that challenges himself and stays positive, he faces unseen paths and an unseen future. He is Zhang Zhen.
On November 15th, KAILAS, whose brand philosophy is “Just For Climbing,” invited 2008 Beijing Paralympic championZhang Zhen and Jin Yubo to Guangzhou to personally provide a two-hour running-related sharing and training session for visually impaired individuals in support of preparing the first visually impaired lead-running squad for the Guangzhou Marathon. The session covered running techniques, breathing methods, fatigue recovery, injury prevention, and included creating simple fitness or training plans for beginner runners. Below is Zhang Zhen’s interview:
Q1: We heard that after winning two gold medals at the 2008 Paralympics, you plan to participate in the 2022 Winter Olympics. That’s exciting news. Which events will you be competing in? Are there any difficulties in starting training for these events? Personally, I won two gold medals at the 2008 Beijing Paralympics, achieving China’s first-ever Paralympic gold in middle- and long-distance running. But when I learned that the 2022 Winter Olympics would once again be hosted in Beijing and Zhangjiakou, and that blind athletes could also compete in some Winter Paralympic events, my once-calm heart was stirred again, and the idea of competing in the Winter Olympics emerged. I’m planning to take part in cross-country skiing. It’s a completely new challenge for me—I’ve only been to ski resorts a few times with friends and learned some basic moves. But I believe that with my efforts, my passion for winter sports, and the support of my friends, I can achieve excellent results. Most importantly, we don’t just need gold medals—we need the joy that sports bring.
Q2: What kind of obstacles did you face before you started running? When I was studying at the Shenyang School for the Blind, I was a poor student in sports and often had to be hospitalized due to illness. At first, I started running just to get healthier and have more energy for my studies. Unexpectedly, running changed my future. When I heard that the Disabled Persons’ Federation was coming to our school to select athletes with disabilities, I began real long-distance running training. Because casual running and semi-professional training are very different, I needed to run faster and longer. The 150-meter track at school could no longer meet my training needs, but in 1999, open stadiums were still rare, so I had to choose the dangerous roads. Back then, I had my parents ride bicycles with a long rope tied around their waists, and I would hold the other end and run behind them. The physical difficulty of training was manageable, but the fear of unfamiliar routes was hard to overcome. When I forced myself to run fast, I often fell due to small potholes on the road. So, what troubled me most was how to take off clothes that had stuck to my wounds, and even harder was that every time my parents saw my bloody wounds, they firmly opposed me continuing to train.
Q3: How did you overcome these obstacles? Whether it’s professional training or just passionate running enthusiasts, everyone experiences injuries and burnout after long periods of training. When injured, it’s not only important to adjust or treat promptly, but also to examine your movements and equipment. Many injuries are caused by improper form or overfatigue. I usually carefully analyze the cause based on the injured area—for instance, heel and calf muscle injuries often result from landing on the heel while running, which is common among the visually impaired. Due to fear, every step involves subconsciously probing the ground. This movement not only causes injury but also creates a backward force that affects performance. When I switched to a rolling landing technique and added auxiliary treatment, such injuries were easily resolved. For other injuries, I use physical analysis of muscles, ligaments, and joints, combined with coaching corrections, to avoid them as much as possible.
For runner’s burnout, I have several solutions: such as changing routes to stay fresh; listening to music or audiobooks to shift focus; running with a couple of friends, which not only provides temporary guides but also changes the mood; signing up for races, which can build experience and boost motivation. For the blind, the hardest part is overcoming fear—you must bravely face the unknown and fully trust your guide runner. Once you’ve built a strong bond, you can fully entrust your safety to them.
Q4: If there are no upcoming competitions in the short term, what are the usual training metrics and frequency? Even without competitions, I run every day, though the intensity and distance are reduced. Typically, I run between 10 to 12 kilometers a day, averaging a pace of 4 to 30 minutes per kilometer. I start slowly, gradually increasing speed as my body warms up, and finish with a slight boost to my heart and muscles. The most important part of this training is muscle stretching—when every muscle and ligament is well stretched, the body feels light and the mind cheerful. Engaging in other tasks not only avoids sub-health, but also sharpens thinking. However, ordinary runners should adjust training volume and intensity according to individual circumstances—following my routine may backfire.
Q5: When the weather is bad or your guide runner is unexpectedly unavailable, do you have any suggestions for visually impaired individuals to exercise at home? How do you adjust in such situations? Such situations can be frustrating, especially when you’ve grown to love the joy that running brings. But it’s not all bad—it’s a good opportunity to beat burnout. You can do body workouts at home, which also benefit running. Those with access can warm up on a treadmill; otherwise, you can jog in place or practice arm swings. Then plan your day’s activities—like push-ups, sit-ups, leg raises, scissors kicks, bicycle crunches, squats, calf raises (place hands against a wall, stand upright at a 60–80 degree angle to the ground, lift heels and lower repeatedly until calves feel sore), straight-knee jumps, high knees—all of which require no equipment and can be done at home. Choose a combination based on your needs, alternate exercises, and continue until you’re breathing heavily and your muscles are sore. Studies show that extensive body workouts not only don’t hinder running performance, but can also make your body look more athletic.
Finally, I wish all blind friends a joyful and successful race at the Guangzhou Marathon. I’m truly honored to share my running experience with everyone and hope to see more blind running groups in future marathons. Thank you to the Guangzhou Marathon organizing committee for providing this platform, to the media for promotion and support, to the Guangzhou Association for the Blind for advocacy, to the KAILAS brand for sponsorship and strong backing, and especially to able-bodied runners who support their visually impaired peers. Through running, blind athletes can also enjoy the health and happiness that sports bring, and embrace this vibrant and colorful world.