The Dubai winter is perfect for long runs, which can require both physical and mental training.
With these tips you’ll be best prepared for the 2018 Standard Chartered Dubai Marathon.
By following the steps you’ll get the most out of your preparation, ensuring you’re at your peak on January 26.
Building strength and endurance
The most important part of your training is a run at an easy pace that gradually increases in distance week by week, to build your strength and endurance.
During training you don’t need to complete a full marathon distance, but you should build up to an 18-to-20 mile run. You should also feature weekly or bi-weekly speed and tempo runs to increase your aerobic capacity, make the marathon a lot easier on the day.
Intervals are a set of repetitions of a specific, short distance, run at a substantially faster pace than usual, with slow recovery jogs in between. Try running four one-mile repeats at a hard pace, with five minutes of slow jogging in between.
Tempo runs are longer than an interval generally in the range of four to ten miles, depending on how far into training you are. This trains your body, as well as your brain, to sustain challenging work over long periods.
Cardio workout: On the treadmil
Recovery during training
Rest days allow your muscles to recover, so take a day off from running. The greatest enemy of any aspiring marathoners is injury, and the best protection is rest.
If you’re itching to do something active on your rest days, low-impact cross training is a great option. Try walking, hiking, cycling, swimming, yoga or weight lifting.
In the two or three weeks leading up to your marathon, scale back significantly on overall mileage and difficulty of your runs to let your body rest up for race day.
Active recovery: Low impact work
Before the race
Hydrate well for several days leading up to your marathon and drink a large glass of water before you go to bed the night before race day. Drink another one first thing in the morning.
Eat a simple, high-carbohydrate breakfast, such as bagels, oatmeal and fruit several hours before the start of the race.
Pre-race: Stretch it out
During the race
Start slowly, it’s easy to get caught up in race-day adrenaline, but starting too fast is a common mistake. There will be plenty of miles over which to pick up your pace and your training means you’ll have the stamina to pick up the pace later on.
After the race
In the immediate moments after your finish drink several cups of water to nourish your tired muscles. It’s important to keep moving so walk around to let your muscles cool down. Also, do gentle stretching and eat some simple carbohydrates, whether you feel like it or not.
Essa Al Ansari (@fitnesswithessa) is an Emirati trainer and motivational speaker. Let us know your reason for running. Upload a picture on your social media with #RunForAReason and explain why you want to join the Standard Chartered Dubai Marathon.
