Five top tips to prepare for the Wadi Bih Run

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Are you competing in the Wadi Bih Run on February 2?

If you are, then make sure you read this!

Here’s our top five tips for riding a successful race!

PLAN

What’s your goal for the race? Is it just about getting over that finish line or do you want to achieve a formidable race time? Once you have an answer then set out how you are going to succeed. It’s not too late now to be training 3-4 times a week but back yourself to know the preparation you have done thus far is going to help you get your best possible placing.

TRAIN SMART

You’ve been following a training programme for the last number of weeks and now you’re at the closing stages of it. This coming 7-10 days is critical so listen to your body. If you’re sore then don’t train that day. The last thing you want to do is pick up an injury in the week leading up to the race. If you feel lethargic one evening then do some light circuits or a stretch to keep the body supple.

DYNAMIC STRETCHING

It is important to warm up before any cycle in order to prevent injury. If you’re going out for a spin this week, do some quick stretches (10 seconds each side), including hamstrings, quads, groins and calves. Post-cycle, you should do some static stretching and hold the stretches for at least 30 seconds to one minute, working all your lower body.

EAT WELL

Your body is like a car so it needs the right fuel. Have some porridge (with a chopped banana) and a coffee/tea for breakfast, rice and chicken for lunch, and a piece of meat and sweet potato for dinner. You don’t have to eat these foods but they are ideas to help you feel mentally sharp in the week leading up to the race. Don’t feel that you have to be too strict but eliminate as much sugar as possible as this will only make you feel sluggish. On race day you will need some sugar and electrolytes during the race as the baking sun will make your body sweat easily.

RECOVERY IS KEY

Recovery is essential to athletic performance in order to help muscles rebuild. During your training for the 72km, it is important to take your recovery seriously as this will effectively impact how your body feels the following day(s). The three main tips for recovery are to hydrate, stretch and take in some protein after exercise (30-50g).

Enjoy it. You may never do one of these races again, especially in the UAE, so make the most of it and ensure you are as best prepared as you can be!

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Palm Run 2018 sees 1,000 runners of all ages take part

Nick Watkins 22/01/2018
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Big success: Palm Run 2018

The Palm Run witnessed great participation as nearly 1,000 runners took part in the contest along the Palm Jumeirah crescent on Friday morning.

The race, staged on Dubai’s famous landmark, attracted runners of all ages with the youngest being just four years of age. Athletes lined up in four different categories — the 10k, 5k, 3k and 1k events.

Runners completed the course along the track on the eastern crescent of the Palm, with Nuno Marques clocking 36 mins 9 sec to win the men’s 10k while Maria Ardilla posted a time of 43 mins 17 secs to take the women’s race.

10k winners:

Male

Nuno Marques 36 mins 09 secs

Sam Westhead 36 mins 40 secs

Swaleh Abdulnasser Balala 37 mins 42 secs

Female

Maria Ardilla 43 mins 17 secs

Sana Bukhari 43 mins 26 secs

Tetiana Maltseva 44 mins 34 secs

1k runners

23 kids took part with the youngest aged four years old

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Final chance for athletes to enter the Reebok Wadi Bih Run

Nick Watkins 18/01/2018
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Tough: Mountain track

Athletes have been given a bonus chance to compete in this year’s Reebok Wadi Bih Run with the registration deadline being extended until January 25.

The event, which is the oldest trail run in the region, consists of five relay races, along with a number of challenging solo categories.

Solo runners have three options – tackling either the gruelling 72km Mountain Route, with over 1,000km of ascent up to a high point with a view in Wadi Bih.

Team runners can take part in the Team 72km, the original classic relay race that has been running since 1993 or the Team 50km, a shortened relay race aimed at families and younger runners, which skips the steeper hills and is easier on the knees.

Teams of five will compete in the Team 72km and Relay 50km races, along routes which are divided into stages ranging from 1.5km to 4.2 km.

Individual runners must take turns to run each stage while their support vehicle transports the other team members along the course.

Four members of the team are required to run together in the first and last stages however.

All categories will start and finish at the Golden Tulip Hotel in Dibba where a race village at the hotel will provide amenities, food and a number of entertainment options for the whole family throughout both days.

Race Director Neil Young said: “The Reebok Wadi Bih Run continues to be a hugely popular highlight on the running calendar due to its dramatic off-road routes. The solo races have grown from a few extreme athletes attempting ‘something different’, to becoming the ultimate regional long-distance running challenge with stiff competition. We urge entrants to register soon to avoid disappointment for this fantastic weekend.”

All solo races and the Relay 50km will take place on Friday 2nd February with the original Relay 72km race will take place on Saturday 3rd February.

Runners must submit their passport and visa details online at register.wadibih.com before 25th January 2018 to register.

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