Did you know that the average runner takes around 40 minutes to complete a 10km race? But there are many things that can affect your running speed, such as your training, nutrition, and hydration. So if you’re trying to improve your 10KM running time for the Mai Dubai City Half Marathon, then you’ve come to the right place. Here are 5 tips on how you can reach your goal running time on the Mai Dubai City Half Marathon.
Before you start running, make sure you warm up properly. This will help prevent injury and ensure that you’re ready to go when you begin. We suggest doing a 5 minute jog first, followed by a brisk walk for 3 minutes, jog again for 5 mins then end with a 2 minute brisk walk. Not only will this help you avoid getting injuries, it will also be useful during the day of the Mai Dubai City Half Marathon.
If you’re new to running, you might not realise that there’s more than one speed. There are three main speeds: slow, moderate, and fast. During your 10KM run, you don’t always have to run at a fast speed. If you want to be prepared for the Mai Dubai City Half Marathon, you need to think of a strategy on when to run slowly, moderately, and fast during the race to ensure that you won’t get tired easily and lose energy which will negatively affect your performance.
Remember the Mai Dubai tagline? Water is life! It keeps our bodies hydrated and helps us stay healthy. If you’re dehydrated, you’ll feel tired, weak and dizzy. Dehydration can lead to headaches, muscle cramps, fatigue, constipation and other symptoms which will also negatively affect your 10KM running time during the Mai Dubai City Half Marathon. To avoid dehydration, drink enough water throughout the day especially when training for the Mai Dubai City Half Marathon.
If you want to improve your 10KM time, you should eat right before and after you run. Eating well before training and running for the Mai Dubai City Half Marathon will help you fuel your body with energy and nutrients. Whether you’re running a 10K or a half marathon in Dubai, you need to eat foods high in potassium to help keep your muscles strong and prevent camping. This includes bananas, oranges, apricots, beans, potatoes, spinach and tomatoes.
After a 10KM run, it’s very important to stretch properly. Stretching will strengthen your muscles which will help you become stronger and therefore improve your overall performance during the Mai Dubai City Half Marathon. We suggest doing dynamic stretches before and after your workout. Dynamic stretches include moving through different positions while maintaining good posture.. This will gradually increase your pace and intensity as you move into your workout.
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. Register for the Mai Dubai City Half Marathon now! To get more details about the next Mai Dubai City Half Marathon event, follow us at @promosevensports on Instagram!
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