On Friday 14th November thousands of runners will descend upton dowtown Dubai for the We Run DXB 10km race. Competitive for some and a bit of fun for others, Nike running coach Tom Woolf has some tips that will help every runner achieve their PB.
What tips have you got for runers in days preceding the race?
Rest. Sleep well. Eat plenty of leafy vegetables and lean proteins.
What kind of exercises do you recommend during this final period?
Unless you are a very experienced runner/athlete I would avoid running or strength training. Get in the pool, do a yoga, barre or pilates session or take a spin class. Keep your body fresh and active, but don’t smash yourself.
When should runners practice the full distance?
Your last 10km trial should be at least 7 days pre-race day. You should rest actively for 48 hours pre-race. That doesn’t mean doing nothing, but it means staying fresh.
What do you recommend eating the night before and the morning of the race?
Eat light on the evening before the race. Steam vegetables, sweet potato and grilled chicken is my favourite on the night before. On race day I have a piece of fruit and half a granola bar, and 500ml of coconut water about 3 hours before race day.
What are the ideal hours of sleep the night before the race?
You should aim to have the same amount of sleep that you normally have. They key thing is patterns, so make sure you wake up at the same time that you will on race day in the 5 days leading up to the race. This will allow your body clock and circadian rhythm to adjust.
What is the best way to avoid injury before and after the final race?
Flexibility and hydration are two critical elements that if you manage both properly will dramatically reduce your risk of injury pre and post-race.
— Nike Middle East (@NikeMiddleEast) October 19, 2015
Any tips to keep in mind for a smoother run?
Relax, the more tense you are the more energy you will burn needlessly. You will get through your race, that I have no doubt. So embrace the challenge, absorb it and thrive on the atmosphere.
Any other advice you would like to share with our readers?
Remember that your running journey only starts with #WeRunDxb – Join us for the Nike Running Club across Dubai where our expert coaches will support you to become leaner, stronger and enjoy your running more. www.facebook.com/NikeRunningMiddleEast