So the Mai Dubai City Half Marathon is coming soon and you want to make sure you perform your best. If you haven’t been feeling well after your run or during your run – you might be doing something wrong. Here we’ll discuss the proper running form, breathing techniques, & other factors to help you avoid the most common running mistakes.
Let’s say you’re a new runner and you want to run in the Mai Dubai City Half Marathon this year. Instead of jumping right into 10-mile runs and potentially burning out, start with a manageable short term goal based on your current fitness. Always start with creating a SMART (specific, measurable, attainable, realistic, and time-oriented) goal – this will help you ensure that you’re not overtraining or undertraining. Start slowly and steadily build up your mileage. Also, don’t forget to take at least 1 full rest day per week. Whatever you do, don’t be too hard on yourself. Remember that running should always be fun!
Whether you should stretch before or after a run is a hot-debated topic. Most experts claim that it’s best to do it both before and after. If you’re stretching before a run, you need to make sure that you’re doing dynamic stretching wherein you do a stretch that you don’t hold for too long. This is because, before a run, your muscles aren’t warmed up yet so static stretching could actually damage your muscles. Find what works for you but make sure you’re doing something to get your body moving before your run and cool down afterwards with some static stretches.
Leaning too far back or slumping too far over is considered a bad running form. If you’re using incorrect posture as you’re running, you’ll be getting neck, shoulder, and lower back pain and feel tired faster. Always keep a straight upright posture when you run. You can have a slight forward lean and you also want a relaxed arm wing with elbows flexed around 90 degrees. When your arms are in the right position, it helps you run more efficiently.
Do you know about coupled breathing? Coupled breathing is breathing in a certain rhythm as you run – this can help you breathe more efficiently. The most effective pattern you can use is, to take 2 steps, inhale then take another 2 steps and exhale. This type of breathing will reduce the effort of breathing and fatigue during running.
Many running injuries are a result of muscular imbalances and underdeveloped back and abdominal muscles. This is why you always need strength to help you run more efficiently and prevent injuries. The only way to have a strong core is to incorporate strengthening and stabilization exercises in your training routine. Cross-training is valuable because it will allow you to avoid burnout and strengthen your weak spots.
We all know that diet plays a significant role in your running performance. You need to consume high protein muscles to power your muscles and load up on carbs to fuel yourself. Water is also imperative in replacing your lost fluids, which is why you need to stay hydrated even if it might slow your time down a little bit. Check out this quick nutrition guide for runners to know which foods are best to eat before, during and after your race.
It’s all about getting a pair of shoes that works for you! If it hurts to run in your shoes then you probably have the wrong shoes. Choose something that provides stability and comfort to help you avoid injuries and blisters.
Want to join a race event in Dubai this 2022? Check out the best running events in the city 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. Register now. You can also join our 5km and 10km races. To get more details about the next Mai Dubai City Half Marathon event, follow us at @promosevensports on Instagram.
The Skechers Performance 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 first race of the series will be back on November 2022.
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.