Dos and Don’ts for running the Dubai Marathon

10:53 04/12/2013
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  • The Standard Chartered Dubai Marathon is finally here and as your beloved Fitness and Health writer, it is my duty to make sure you have all the tools needed to plan and execute a safe, successful, as well as fun, race whether you’re admirably tackling the full 42 kilometres or just joining family and friends for the 3km fun run.

    Key sponsors adidas and Dubai Holding have graciously put together an easy-peasy collection of tips that will do you good before and after Friday’s race, so that all I really have to say now is good luck and god speed.

    Cedric Betis, corporate wellness manager at Dubai Holding, walks you through what to do before, during and after your big run.

    HAVE A GOAL

    Set yourself a realistic goal, preferably in three parts:

    1. An acceptable goal such as, “waking up early and participating in my first 10k on January 25, 2013”.

    2. A challenging goal such as, “to finish and run the whole way – no walking”.

    3. An ultimate goal such as, “to break 60 minutes in my first 10K”.

    BEFORE THE START

    ► Don’t get intimidated by what you see other runners doing. People have different aspirations so many of them might be preparing for a hard effort, whereas you are not! Your race should be more comfortable.

    ► Before lining up and starting, do a warm up with light jogging and stretching. You don’t need to drink excessive amounts of water before the race – just a little to make sure that you’re not thirsty.

    AFTER THE START

    ► Don’t try to do too much too fast, or you may get too tired, injured, run-down and sick, or all of the above.

    ► Begin slowly until you find a comfortable pace and don’t worry about other runners who will pass you like bullets. You might see them on the side of the road a few kilometres later looking for fresh oxygen!

    ► Maintain a relaxed pace until half way, then if you feel strong and want to accelerate, go ahead but make sure to do it gradually. If you start to feel yourself breathing too hard and winded, slow down or walk to recover, then gradually press forward again.

    ► Try to run relaxed, arms down, unlocking your elbows with hands unclenched and keep your breathing easy and as natural as possible!

    AFTER CROSSING THE FINISH LINE

    ► Make sure to walk around to cool down and drink plenty of water or electrolyte drink. Stretching might be a good idea, but you can be sure you will have sore legs 24 to 48 hours after finishing. But this is worth the price for the great feeling of achievement you will have.

    Most importantly, running is fun. It is also a perfect way to start the weekend on a healthy note. Encourage friends to join you and celebrate your accomplishment with a fantastic breakfast after the race.

    adidas provides you with all the answers to Frequently Asked Questions about participating in a marathon

    ► Should I sleep early or keep to my normal time? Only you know what works best for you. If you are a bit nervous you will probably not sleep well. However, no worries, it will not affect your result. Sleeping too long is not good either as you may feel dozy in the morning.

    ► Should I eat a hearty breakfast or wait to eat after the race? Do not try anything new on race day. Have the same breakfast as you normally have before your long runs.

    ► What should my dietary plan be like? You can start 2-3 days before the race, to start building up your carbohydrate reserve. However the last day before the race you should eat normal portions. However make sure it’s of carbohydrate-rich food.

    ► What items should I take with me on race day? Try to prepare everything you will need beforehand like clothing, energy gels, etc. Be sure you are comfortable with the gear you are going to use, don’t try anything new. Preferably you have already tested everything already during your long runs. Apart from that, take some water or energy drinks to consume while waiting for the race to start. Once you have completed the race you may want to have some dry clothes to change into to celebrate elsewhere.

    ► What should I do after the race? Try to have some recovery drinks after you have finished the race, normally organisers provide sports drinks, bananas, chocolate etc. Normally, one’s appetite is not so good immediately after the race, but within a couple of hours you should try to have a proper meal.

    ► Last Word

    The day before the run, try and do nothing but stick to the same daily routine, just one without the running. Eat similar amounts, drink similar volumes and sleep at the time that feels right to you and your body. It’s all about preparing mentally and physically. Don’t allow your body to think it’s about to take on a new challenge. It’s not. You’ve trained, you’re ready.

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