How To Train For The Dubai Marathon 2015

marthon training

If you’re preparing for the Dubai Marathon on January 23, 2015, then here’s all the advice you need to be in fighting shape to tackle the race.

YOUR SEVEN-STEP PLAN

Step 1:

Step 2:

Be realistic about your fitness. The time and effort you need to put in for your training varies according to your experience and fitness levels. Don’t worry if you’re a beginner, you can build up your stamina and strength in nine to 12 weeks. If you haven’t started training yet, opt for the half marathon instead.

Step 3:

Perfect your technique. According to former Olympic sprinter Samantha Clayton, short, choppy strides waste energy and cover less distance, while an over-reaching stride will fatigue your muscles more quickly.

She recommends running at 70 per cent of your maximum speed with your arms bent at a 90-degree angle, moving them back and forth as you run. Notice how over-reaching your arms increases you stride? Practise until you find a stride you’re comfortable with.

Step 4:

There’s no point putting all your efforts into training and then eating junk. While carbs are an important fuel, don’t overdo it – you will just feel full, heavy and sluggish. Protein is ideal for your recovery and repair. Also ensure you drink plenty of water and electrolytes to replace lost salts. The ideal post-run snack should contain around 50g of carbohydrate along with 20g of protein.

Take a calcium supplement to protect the bones, which will come under a lot of strain during training.

The night before your race enjoy a meal of low-fat protein and carbohydrates. Eating breakfast on the day of the race is entirely up to you. If you eat do it two to four hours beforehand so your body has enough time to digest the food.

Step 5:

Getting your outfit right – and we don’t mean being fashion-forward – is vital to your performance. Invest in appropriate footwear. The Athlete’s Foot stores offer a free foot mapping service that will tell you what sort of support you need. Getting the right pair of socks is equally vital. Double layered socks are a must to avoid blisters.

When it comes to sports bras, Samantha says: “This is a tip I got from an Olympic marathon runner – she’d wear a maternity bra to keep ‘the girls’ in place for long runs.”

Step 6:

Set yourself a training chart and stick to it. There’s no time for skiving. In between running sessions, throw in some cross-training (yoga, swimming, cycling) at least two days a week with low-impact moves – this will help improve overall fitness.

At least once every week try the Fartlek workout: Run five minutes at 10km pace, then jog for two to three minutes; repeat four or five times. It will help build stamina.

THE TRAINING CHART

(please note this eight-week schedule is suitable for someone with moderate to high fitness and running ability – you run around 10km regularly. If you’re a beginner stick to the 10km or, at the most, the half marathon).

WEEK ONE

Three 6-10km runs

One 16km run

In addition: Core and strength training.

WEEK TWO

Four 6km runs at a decent pace

One slow 22.5km run

In addition: Yoga.

WEEK THREE

One 6km run

One 1okm run

One 6km interval run (vary from steady and easy pace)

One 21km run

In addition: Core and yoga training.

WEEK FOUR

Two 6km runs

One 10km run

One 6km interval run (1km easy, 2km steady, 1km easy, 2km steady)

One 22.5-25km steady run

In addition: Yoga.

WEEK FIVE

Two 6km runs

One 10-12km run

One 29km run

In addition: Core and strength training.

WEEK SIX

One 10-12km run

One 6km interval run (1km easy, 2km steady, 1km easy, 2km steady)

One 29-30km run

In addition: Pilates.

WEEK SEVEN

Two 6km runs

One 12km run

One 29-30km run

In addition: Core and strength training.

WEEK EIGHT

Two 6km runs

One 16km run

In addition: Core and strength training.

Step 7:

Congratulations. You did it. Start your recovery immediately by hydrating and replacing salts. Ice your shins to relieve inflammation. If you can, book a massage to help relax the muscles. Avoid binge eating, instead enjoy a meal rich in protein, fat and carbohydrates. Finally, don’t stop. While we’re not telling you to continue running a marathon every week, do continue to run a lower mileage.

EW TOP RUNNING GEAR

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