It’s one of the cheapest, most accessible ways to get in shape but to many, running can be intimidating. Our writer Caroline McEneaney faced her fears and took up running as part of the TOAD fitness challenge…
Maybe my aversion to running stems from gym class in high school, or maybe from the monotonous running tracks and treadmills that have been my primary exposure to running in the past few years. Either way, I have never been a keen runner. But I want that to change so I spoke to Daniel Hughes, one of the organisers of the local running club, Abu Dhabi Striders, to learn how to get started.
What advice would you give to a beginner runner?
Training is all about quality and consistency, and these factors need to be managed along with intensity and the duration of training. Running is just one aspect of a training plan; other important areas include nutrition, hydration, psychological motivation and goal setting, recovery and flexibility, just to name a few. This is why using a coach or training with a group of experienced runners is important. Another key aspect is setting an achievable goal to help you focus. Obviously, the training programme for a 5km road race is very different to a 42.2km marathon.
What equipment do you need?
You just need running shoes. Any sportswear shop will be able to fit and recommend a good pair. A heart rate monitor is also highly desirable to help you maintain a target pace on race day, but it’s not mandatory. Beyond that some people like to run with GPS watches as they provide a detailed analysis of heart rate and speed, while mapping functions indicate the distance covered.
How often and how far do I need to run before I see results?
Training programmes are often about incremental changes and adaptations of the body. It should be clear that new runners must ease into training gently, with around 3-4 training sessions a week. Each of these should cover 3-5km only. There are some general rules of thumb to help you increase your training load, too. Typically, a runner should add no more than 10 per cent to the longest run length, as well as no more than 10 per cent to the total mileage each week. This mean if you run 20 minutes per day one week, you should not increase your time by more than two minutes the next week. Similarly, if you run five miles a week only add a half mile the next.
www.abudhabistriders.com (056 109 2346)
Our pick of the city’s best jogging spots
1 The Corniche
Start at Mina Port at the north end of the bike track. Jog towards Emirates Palace in the south and stop at 26th Street. Congratulations, you’ve completed 5km!
2 Electra Park on Electra Street
Run around this park once, and you’ve managed 1.5km.
3 Al Bateen
From Delma Street, running down 10th Street in Al Bateen and across to Hodariyat Island is just under 10km. If you need to know exactly how far you’re jogging, a sub-group of the Abu Dhabi Striders – the Predictors – run three, five, eight or 10km every Wednesday. You can choose how far you run.
Upcoming races
For some, a healthy dose of competition is all it takes to get them up and running, so to speak. These popular competitions are happening in the next few months.
TriYas
The day-to-night triathlon on Yas Island is open to beginner and veteran triathletes. Prices for Olympic distance (1,500m swim, 44km cycle, 10km run) are Dhs375 for individuals and Dhs630 per team, and for sprint distance (750m swim, 22km cycle, 5km run) are Dhs300 for individuals and Dhs575 per team.
2pm, February 28. www.yasmarinacircuit.com (02 659 9800).
ADCB Zayed Sports City 5km and 10km
Run the turf at Zayed Sports City. Proceeds go to the Special Care Centre. Entry costs Dhs100 for junior runners (16 and younger) and Dhs160 for adults.
7am, March 7. www.zsc.ae (050 180 0774).
Energizer Night Rebel
This night-time desert run will challenge runners of all levels. The course is marked with light reflective materials. Choose a 10km, 20km or 30km distance. Dhs200.
8.30pm, April 4. www.urbanultra.com (052 831 0017).
For more running and fitness competitions in the UAE, visit www.premieronline.com. Follow Caroline’s progress @arolinec #TOADfitChallenge
