#360fit: Running in the UAE this summer - Top tips

Sport360 staff 17:31 08/07/2016
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  • It is a tough challenge to run during the UAE's summer months.

    For elite runners and high-level amateurs, running outdoors at the peak sun of the day is often seen as a strong training practice, helping to give them an extra edge when they compete at lesser temperatures.

    Although this is true and can pay big dividends, extreme heat obviously saps energy levels quickly and affects the ability to run long distances, so as such it might not replicate the miles you typically require when wanting to run a marathon – probably more likely a 10km or half-marathon experience.

    But that’s a quandary for fanatical runners.

    For all keen, casual and social runners definitely avoid running during peak UAE sunlight. But if you have to, make sure you wear sun cream, headwear and keep as hydrated as possible.

    If you’re an early riser, running between 5am and 7-8am can be a great way of avoiding the stifling heat while of course the evenings are cooler, if not a little humid from 8pm onwards.

    Starting the day with a run is a great feeling and will set you right – equally a post-work run will wear away the stresses of the day!

    These two time-frames are definitely the best running workout periods and the key is to keep hydrated, stop for breaks when you need to, and stretch before, during and after your run to get rid of lactic acid and avoid unnecessary injury.

    Make sure you take a bottle of water with you while running and even some loose change in case you feel the need to top-up with an energy drink. There’s nothing like the feeling of knowing you have to run a fair old distance to get back home and you’ve ran out of fluid!

    Clothing wise – comfort is key for running – wearing a loose vest, t-shirt and shorts will put you at ease out on the road and make you feel good.

    The same goes for footwear. You want your trainers to fit snug on your feet – stick to the same shoes for running – as changing trainers can often cause blisters or serious foot pain.

    Running is one of the best ways to refresh and clear your mind – and music can help massively.

    Some people prefer not to run with music, and while you should be conscious of roads in the UAE when your headphones are blaring out, get yourself an armband or shorts with pockets so you can store your phone safely and avoid it moving and bobbing up and down at every single stride point.

    If you are new to running, build up your distance, speed and time out on the track gently – there’s no need to overdo it at first.

    Injuries happen frequently when you push your body too hard, so make sure you are giving your muscles sufficient time to recover.

    Running is the perfect sport for monitoring your stats (there are lots of good running apps available) and progression. Having a target in mind, especially with the UAE running season almost around the corner and lots of events to compete in, can really help you focus, get fit and healthy!

    I’ve definitely found that having a goal or target on the horizon can help with motivation levels, training and the real sense of achievement in working towards what you want to achieve.

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