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Training Tips

16 week "get you around"
marathon schedule
.

The good news is 5 weeks is enough time to get yourself fighting fit for a 10 k run!

Dear Would-be Marathoner,
Firstly it is important to remember that it takes enormous amount of training to complete a marathon. This is crucial when you consider the heat which your body will be exposed to here in Dubai.

It is important that you are fit and well. If you suffer a cold or flu during your training, you must stop and rest until fully recovered. When returning to training, take it easy for the first week, and then return to your schedule. To complete a marathon for a beginner, I would allow 16 weeks to train.

Note :If you cannot run 15 miles comfortably with a month to go before a marathon, you will not manage a marathon in safety or enjoy it. Please do not run on this occasion.

  • You must replace fluids lost in sweat; otherwise your body becomes dehydrated and less efficient. Drink plenty of fluids after training and during races, especially in the first half of a marathon

  • Alcohol is dehydrating. Take plenty on non-alchoholic drinks especially before the race. Try and drink enough to keep your urine a pale straw colour. You can expect to lose at least 2 pints of fluid for each hour of running
  • Diet : It is important to have a high complex carbohydrate
    diet (pasta, bread, rice, potatoes, cereals etc.) Approx. 60-70% of your calories should be derived from complex carbohydrates.
  • When training, try and eat within 2 hours of your long runs.
  • Injury Advice :
    • Don't ignore aches & pains. If something doesn't feel right and causes pain, get qualified help.
    • The main problems with running are the continuous high impact on the joints (hips, knees, and ankles). However soft tissue damage ie, muscles will also cause problems. Always stretch properly especially at the end of a run.
    • Massage can help relieve problems; tried aching muscles; however it is important that you have a light refreshing massage before a run and more therapeutic shower massage after exercise.

Keep fit (Previous Features)





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