So you’re running your very first 10KM run in the Mai Dubai City Half Marathon. Our most important tip is never to say ‘Just 10 KM’. All running accomplishments should be celebrated, whether you’re crossing the finish line of a mile race or a 50-mile race. A 10 KM is no easy race – it requires both physical and mental strength and it should be something you’re proud of joining. Here are 7 tips for your first 10KM run that will help you get to the finish line in the Mai Dubai City Half Marathon.
Ideally, pick a 10 KM run at least eight weeks away. This gives plenty of time to get in enough running to train the body (especially the legs) to tolerate running for an extended period of time. If you have already signed up for the Mai Dubai City Half Marathon – 10 KM race then you should start training today and be as consistent as possible. If you’re a beginner we suggest doing a combination of running and walking for over an hour. Working up to this duration/distance requires running at least 3 times per week will surely help you be prepared for your 10 KM run.
One of the big benefits of training for a 10 KM instead of a half marathon is that it’s easier to fit in different types of workouts, such as yoga, Pilates or circuit training. Take advantage of it: doing core-strengthening and flexibility exercises regularly will help improve your form and overall efficiency, and reduce your injury risk. Ideally, try to incorporate 30 minutes or more of core work (including abs, back, glutes and shoulders) and a yoga session into your routine at least twice each week on easy or cross-training days. If you’re short on time, your best bet is to squeeze in a few planks whenever possible.
If you’re joining the 10 KM race in the Mai Dubai City Half Marathon – one of the most important things you should have is endurance. For many new runners, the 10 KM is the natural next step after the 5K. If the furthest you have ever run is 3.1 miles, doubling the distance can be intimidating. Building your endurance will make the 10 KM run both physically and mentally manageable.
It’s important to give yourself time to build up to the 10K distance. Gradually increase both your long run distance and your overall weekly mileage, so that you can run 6 miles a couple of weeks before race day. You can increase your mileage by adding an extra day—such as 4 days of running instead of 3 days—or adding a mile to each run every couple of weeks.
How much mileage you do each week in training for a fast 10km will differ from runner to runner and will depend on what your average week looks like right now. But if you’re about to embark on a fresh training cycle, one thing is true for all: don’t increase the mileage or frequency of your training by too much, too soon. Aim for around a 10-20 percent increase in weekly mileage, spread evenly throughout your runs, and schedule a couple of ‘down weeks’ when your mileage is lower, to help your body to recover. Increasing your weekly mileage by 10-20% percent will help you ensure that you are capable of running a 10 KM race during the Mai Dubai City Half Marathon.
Specificity is one of the guiding principles of training for a 10K, whether you’re a novice or experienced runner. Running on the roads will help you stay prepared for the Mai Dubai City Half Marathon. Along with training for the specific endurance and speed demands of the 10 KM, you should also train for the specific terrain and surface upon which you will race. This is because the majority of the running tracks here in Dubai don’t change inclines, which means if you do all of your speed work on the track you will struggle on any hills you’ll face at DIFC during the Mai Dubai City Half Marathon.
Whether you are running a 40-minute or 80-minute 10 KM, proper pacing is key to running your best 10 KM in the Mai Dubai City Half Marathon. Starting too fast can derail your goals and set you up for a miserable race. Having a race strategy keeps you from getting caught up in the excitement of the race. There is no one size fits all strategy for every runner. Determine what strategies work best for you and stick with that strategy. With these 6 tips in mind, you will be ready to run your best 10 KM race at the Mai Dubai City Half Marathon.
Keen to join a race event in Dubai? Here are the best running events in Dubai – go check them out!
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 at DIFC. We’d love to see you there! Register here.
The Skechers Performance Run now called the Mai Dubai Community Run has just concluded last 26th of March. The event will be held again this 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.