So you’ve signed up for the Mai Dubai City Half Marathon event and you’re thinking about running your first 5K. How can you run faster? What can you do to ensure that I get to the finish line? You may have a lot of questions going through your mind but we’re here to tell you that you don’t have to worry as long as you plan and train ahead of time. Here are 6 tips on how to run a faster 5km.
If you want to boost your 5 km time without necessarily hitting the pavement several times per week, you might want to try high-intensity interval training (HIIT). HIIT training includes a combination of vigorous exercises (e.g. sprinting on the spot, or cycling as fast as you can) with brief rests. Studies suggest it could even have better gains for your cardiovascular ability than continuous endurance training which will help you perform better during the Mai Dubai City Half Marathon.
Even if you follow everything in this article, you can sabotage all of your hard work by starting too fast on race day. You trained for a certain pace so trust it. You will show up at the start line with freshly tapered legs, and the pace will feel easy when you start. Don’t give in. It won’t be 100% easy during the Mai Dubai City Half Marathon but trust your training, stick to your goal pace and save energy for the last portion of the race.
A 5K can hurt — there’s no way around that — and you will find that your mind will want to quit long before your body does. As the race progresses, your lungs will be burning and lactic acid will be telling your legs to slow down. Thoughts of quitting or easing up the pace started to take over. We know it sounds scary but you need to be mentally strong before going to the Mai Dubai City Half Marathon. Prepare yourself to quiet the negative thoughts when they begin to creep in during the last half of a 5K and you’ll be able to easily finish the race.
Breathing seems straightforward and is something you do unconsciously 24/7, however, when you are running it can be hard to catch your breath properly. Improper breathing is the number one mistake made by beginner and intermediate runners. The good news is that anyone can improve their breathing with some basic awareness. Every day, try focusing on your breathing at least twice. A great technique is to put one hand on your chest and the other on your abdominal area, taking deep breaths for 1-2 minutes. Make sure you spend as much time on the exhale as on the inhale – as many athletes tend to inhale deeper which prevents your body from expelling all the C02 in your lungs. This technique will help you be prepared for the Mai Dubai City Half Marathon.
Getting faster is not a quick process. It can take people years to break their PRs. However, with consistent training and commitment, you’ll surely be able to perform well during the Mai Dubai City Half Marathon. You’ll need to train hard and work hard, but understand that your time goal may not be met immediately. Keep stretching those “fast leg” muscles and you will get there one day. If you feel like you’ve plateaued, ask for help from a running group, training partner, or coach.
It’s always best to have a healthy and balanced diet for at least 3 months before the Mai Dubai City Half Marathon. You also want to avoid anything too high in fibre close to the race, because this might give you stomach cramps. Work out what works for you well ahead of race day and stay hydrated.
Want to join the best running events in Dubai? Check out the events below:
The Mai Dubai City Half Marathon is one of the most popular running events in Dubai. The next Mai Dubai City Half Marathon will be held on the 30th of October 2022. To get more details about the next Mai Dubai City Half Marathon event, follow us at @promosevensports on Instagram! You can now also register for the Mai Dubai City Half Marathon here.
The Mai Dubai Community Run previously called the Skechers Performance Run has just concluded last 26th of March. The event will be held again in November 2022. The Mai Dubai Community Run has 2.5 km, 5km, and 10km races available and it’s a family-friendly event which is great if you want to bring your family with you.
The Bloomberg Square Mile Relay was held in DIFC last 9th of February 2022. The Bloomberg Square Mile Relay is the only corporate race in the world and anyone can enter as a team of 10 for a great team-building activity.