Are you one of the thousands gearing up to hit Dubai's iconic Sheikh Zayed Road on November 24 for Dubai Run 2024? This event, dubbed a 'city-wide celebration of fitness,' serves as the grand finale of the month-long Dubai Fitness Challenge, attracting thousands of residents eager to participate. Runners have the choice of two picturesque routes: a 5km course suitable for beginners and families, or a more demanding 10km route for seasoned athletes. [For detailed information on routes, timings, and registration, click here]. Whether you're aiming to set a new personal fitness milestone or simply joining for the fun, there are several key points to consider before the big day. While expert advice abounds, the golden rule remains to always heed your body's signals. Here are answers to some common questions as you prepare for the running event.
What's the optimal warm-up routine for the day of the Dubai Run? On the day of the run, it's crucial to engage in proper warm-up exercises and dynamic stretches such as leg swings and circles. Light jogging and walking for 5-10 minutes can also help ready your body, according to experts. "Begin with stretching exercises, then transition to leg and arm exercises just before the run to ensure blood flows into the legs," advised Dr. Chidananda P. Shivashankar, a specialist orthopedic surgeon at Zulekha Hospital, Dubai. "The ideal warm-up before running includes light cardio, such as jogging, followed by 5-10 minutes of stretching exercises. Always listen to your body's needs and adjust accordingly," said Laiba Ashfaq, a physiotherapist at Aman Lil Afia Clinic Dubai. Fast walking at a pace equivalent to 20% of aerobic capacity can also be beneficial, according to Dr. Mohamed Naguib Al-Shawarby, who holds an MSC in physiotherapy from Cairo University.
What should I eat to fuel my training for the Dubai Run? Protein is the cornerstone for muscle building, whether derived from plant or animal sources. "Calcium is vital for muscle contraction, and potassium is essential for relaxation and to minimize cramps," Dr. Chidananda noted. "On the day of the run, opt for something light yet energy-rich, like a protein bar or a boiled egg/omelette with orange juice," he added. Ashfaq recommends eating a meal 2-3 hours before running or having small snacks such as a banana or a granola bar. "Have a snack like one banana or toast with peanut butter an hour and a half to two hours before the run — but avoid any meals close to the time of running," advised Dr. Mohanad Qahwash, consultant orthopedic trauma surgery at the Canadian Specialist Hospital, Dubai.
Are there specific hydration tips for the Dubai Run? Adequate hydration for the Dubai Run should begin well before the event. However, experts caution against overhydration on the day. "It's advisable to rehydrate every 5-10 minutes while running. Either carry a bottle of water or locate one," said Dr. Chidananda. During the run, juices should be well blended without any fruit pieces, added Dr. Mohamed.
How can I avoid injuries while training for the Dubai Run? "I suggest gradually increasing your running distance — not too fast and not too slow. Listen to your body and don't ignore any signs of pain," advised Dr. Mohanad. Ashfaq emphasized the importance of proper footwear to prevent injuries. "Rest periods, balanced nutrition, hydration, and quality sleep are crucial to avoid fatigue during the run," she added. "The key to running long distances is maintaining a steady and calm pace. This not only conserves energy but also reduces the risk of injury," said Dr. Chidananda. "Stretching exercises are vital for lower limb muscles — mainly calves, hamstrings, and quadriceps — to minimize injuries and muscle strains during the run," said Dr. Mohamed. "Massaging the muscles with a suitable cream can also improve circulation," he added.
What other tips should one keep in mind? As with any other day, eight hours of sleep the night before the run is essential, according to Dr. Chidananda. Dr. Mohanad also recommends relaxing before the run and getting 7-8 hours of sleep the night before. "Warm your body properly to stay comfortable in the cold, as we expect the weather to be a bit chilly that day," added Dr. Mohanad. Finally, Dr. Mohamed advised runners to stop exercising 36-48 hours before the run, except for stretches. (With inputs from Angel Tesorero)
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