Dubai’s Sheikh Zayed Road will transform into a runner’s paradise on November 24 as thousands gather for Dubai Run 2024, the grand finale of the month-long Dubai Fitness Challenge.
Dubbed a “city-wide celebration of fitness,” this iconic event invites participants to choose between two scenic routes: a 5km run for beginners and families, and a more demanding 10km route for seasoned runners.
Whether aiming to smash a personal fitness record or simply joining in for fun, preparation is key. Here’s expert advice to help you get race-day ready.
Warm-Up Right
Starting with dynamic stretches like leg swings, arm circles, and light jogging for 5–10 minutes is crucial.
“Stretching exercises help blood flow to the legs, while light cardio preps your body,”
says Dr. Chidananda P. Shivashankar of Zulekha Hospital. Physiotherapist Laiba Ashfaq suggests warming up with walking or fast-paced movements to boost aerobic capacity.
Smart Nutrition Choices
Fuel your training with a protein-rich diet, essential for muscle strength, complemented by calcium and potassium to minimize cramps. On race day, experts recommend a light, energy-packed meal, such as a protein bar or a banana, at least two hours before the run. Avoid heavy meals closer to the start time.
Hydration Essentials
Proper hydration starts days before the event. On the day, sip water every 5–10 minutes during the run, and avoid overhydration. Dr. Mohamed Naguib Al-Shawarby advises blending juices for easier digestion.
Injury Prevention
Gradually increase your running distance and avoid sudden speed surges. Wearing proper footwear, pacing yourself, and incorporating lower-limb stretches are critical.
"Massage your muscles before the run to improve circulation,”
suggests Dr. Mohamed.
Final Tips
Adequate sleep—7–8 hours—is non-negotiable the night before. On race day, ensure a thorough warm-up to stay comfortable in cooler weather. For optimal performance, stop intense exercise 36–48 hours before the event, focusing only on stretches.
With these expert tips, you’re ready to make the most of Dubai Run 2024. So, lace up and prepare for a memorable fitness celebration on Sheikh Zayed Road!
News Source: Khaleej Times
