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ABRaS/MSF Hatta Cross-Country Race
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ABRaS AC Tip of the weekTip of the week 19 How to run down hill This is a super healthy, and tasty, salad packed with vitamins, antioxidants and minerals. If you have trouble finding Quinoa the recipe also works with Bulgar wheat. - 300g quinoa/ bulgar wheat
- 200g broccoli florets
- 200g feta cheese cubed
- 1 handful of pumpkin seeds
- seeds from 1 pomegranate
- 1 large handful of mint leaves roughly chopped
- 1 large handful of parsley leaves roughly chopped
- 4 tomatoes chopped
- 1 bunch of spring onions, finely sliced
- 3 tbsp extra virgin olive oil
- 3 tbsp lemon juice
Cook the quinoa/ bulgar wheat according to the packet and leave to cool. Tip of the week 17 The benefits of Running barefoot:
People who run barefoot learn to minimise impact shock, adopting a different style of running from those in shoes, according to research published in Nature this week. This could help us to understand the impact-related injuries suffered by a high percentage of runners. Tip of the week 16 Yoga for runners: There have been many articles in running magazines about the benefits of yoga for runners and I can also recommend it for stretching and core strength. It forms a regular part of my weekly training. If you can't spare the time for a regular class, or can't take the relaxing and deep breathing, here are some great stretches you should do at home. http://www.runnersworld.com/article/0,7120,s6-241-287--9389-3-2X5X12X16-5,00.html Tip of the week 15 Final days Marathon Advice: Firstly what ever you wear for the marathon, make sure you've worn it during a long run. You don't want any particular piece of clothing bothering you during your race, there's nothing more annoying. Make sure you vaseline any area that rubs against anything. Men in particular should apply copious amounts of vaseline on their nipples or i've seen plasters applied on, they will otherwise bleed and be very very sore while running. Important with pacing is that you dont take off too quickly and take off with all the other runners. Stay at a pace that is comfortable and one that you can maintain for 42.195kms, otherwise you'll be "hitting the wall" a term used frequently when people have ran completed out of energy and have nothing left...if that should happen then i would recommend walk a few lamp post and run a few lamp posts until the end. Nutrition is extremely important. 4 days before the marathon i would suggest that all your meals consist mainly of carbohydrates, but by all means have your fruit and vegetables, just focus on more complex carbs. Make sure you drink plenty of water and keep hydrated. The night before the marathon make sure you have an early dinner filled with carbs. The morning i personally recommend having oats cooked with water (milk bothers my stomach) and mix it will maple syrup and mashed banana at least an hour and a half before. But any kind of carbohydrate breakfast will do, a low GI preferable. When you get to the start take little but frequent sips of water. I dont like to eat while running, it upsets my stomach, however i've known people to have sweets given to them by the supporters along the way. Keeping well hydrated is very important in a marathon, especially when the temp rises. How much depends a lot on the individual. Don't force yourself to drink more than you're comfortable consuming because it can lead to gastrointestinal stress or, in extreme cases, a dangerous dilution of the blood known as hyponatremia or water intoxication, this could potentially be life threatening. It's really important to get your rest the week of the marathon, early nights and taking it easy in general. The night before, your nerves will reach sky high so it doesn't really matter it you dont get enough sleep, as adrenaline will get you through, it's the nights leading up to the race that are most important. Just try and calm yourself. After the race you want to get in your dry clothes and stay warm. It can be a little chilly when you finish. If you know showers are forecasted then pack a spare pair of trainers so that you can change into when your done and needless to say spare clothes. I'm not usually hungry after the race, but i know i should have something, so i pack a chocolate drink in my bag. Research shows that chocolate milk helps recovery after longs distance events. (i read it in a runners world magazine). Ideally when you get home you should gently stretch then get into an ice bath, but not too many people are brave enough to do that, it does really help with recovery. Or alternatively you could put an ice pack on a particular area that is really sore. I would recommend that if you need to walk down stairs the day after, then try walking down backwards....you'll know what i mean! I usually have a gentle massage booked 4 days after the marathon. Tip of the week 14 Core Stability, Running Performance and Power Plate Offer Ever heard the term ‘Core Stability’? To improve your core stability, you have several options: you can find exercises by searching on the internet or you could add some pilates classes to your training routine. However, perhaps one of the most effective and time-efficient methods of improving core stability muscle strength is by using a Power Plate. You could start with 2 x 15min sessions weekly, and after 4 weeks you should be able to feel, and possibly even begin to see, a difference in your muscle development. As many of you may know, Amanda uses and recommends Power Plate and you are welcome to ask her any questions. Additionally, we have been able to arrange a special offer for ABRaS AC members to use Power Plate. Allison Pickford, director of the Hypoxi Therapy and Power Plate centre at Hayya! Meadows Town Centre, has agreed a special programme exclusively for our club. A normal Power Plate programme (for strength & slimming) would involve 2 x 30 min sessions a week, at 80 AED per session. However she will offer us 15min core strength & Abs only sessions, 2 x per week, at only 40 AED/session - plus you will get a 3-week programme for the cost of 2 weeks. This means that a total of 6 x 15min sessions will cost you only 160 AED. To book your first session, send a note to Allison at bodysmarthypoxi@mailme.ae mentioning your name, your running club, and the fact you want to take advantage of the 6 x 15min programme for 160 AED. Tip of the week 13 Stretching "Isolated Stretching (AIS) method of muscle lengthening and fascial release is a type of Athletic Stretching Technique that provides effective, dynamic, facilitated stretching of major muscle groups, but more importantly, AIS provides functional and physiological restoration of superficial and deep fascial planes. Over the past few decades many experts have advocated that stretching should last up to 60 seconds. For years, this prolonged static stretching technique was the gold standard. However, prolonged static stretching actually decreases the blood flow within the tissue creating localized ischemia and lactic acid buildup. This can potentially cause irritation or injury of local muscular, tendinous, lymphatic, as well as neural tissues, similar to the effects and consequences of trauma and overuse syndromes. Aaron Mattes AIS Technique is an effective treatment for deep and superficial fascial release, restoring proper fascial planes for optimal physiologic function. Performing an Active Isolated Stretch of no longer than 2.0 seconds allows the target muscles to optimally lengthen without triggering the protective stretch reflex and subsequent reciprocal antagonistic muscle contraction as the isolated muscle achieves a state of relaxation. These stretches provide maximum benefit and can be accomplished without opposing tension or resulting trauma. Aaron Mattes Method myofascial release technique, which incorporates AIS, uses active movement and reciprocal inhibition to achieve optimal flexibility. Using a 2.0 second stretch has proven to be the key in avoiding reflexive contraction of the antagonistic muscle. Without activating muscle group contraction, restoration of full range of motion and flexibility can be successfully achieved" Tip of the week 12 key aspects of running which runners often overlook are strength training and stretching. "specific strength training (inc. core work) will improve running strength, running endurance and running economy as well as reducing the likelihood of injury. Eg. Squats, lunges, calf raises, push ups, plank, etc."
Tip of the week 11 How to deal with a runner with heatstroke/heat exhaustion. Heat stroke is a medical emergency requiring hospitalization, and the local emergency services should be notified as soon as possible. The body temperature must be lowered immediately. The patient should be moved to a cool area (indoors, or at least in the shade) and clothing removed to promote heat loss (passive cooling). Active cooling methods may be used: The person is bathed in cool water, a hyperthermia vest can be applied, however, wrapping the patient in wet towels or clothes can actually act as insulation and increase the body temperature. Cold compresses to the torso, head, neck, and groin will help cool the victim. A fan may be used to aid in evaporation of the water (evaporative method). Immersing a patient into a bathtub of cool - but not cold - water (immersion method) is a recognized method of cooling. This method requires the effort of 4-5 persons and the patient should be monitored carefully during the treatment process. This should be avoided for an unconscious patient; if there is no alternative, the patient's head must be held above water. Immersion in very cold water is counterproductive, as it causes vasoconstriction in the skin and thereby prevents heat from escaping the body core. Hydration is of paramount importance in cooling the patient. This is achieved by drinking water (Oral rehydration). Commercial isotonic drinks may be used as a substitute. Some authorities are opposed to giving any fluids, except by emergency personnel. Intravenous hydration (via a drip) is necessary if the patient is confused, unconscious, or unable to tolerate oral fluids. Alcohol rubs will cause further dehydration and impairment of consciousness and should be avoided. The patient's condition should be reassessed and stabilized by trained medical personnel. The patient's heart rate and breathing should be monitored, and CPR may be necessary if the patient goes into cardiac arrest. The patient should be placed into the recovery position to ensure that the person's airway remains open. Tip of the week 10 Tip 1. Run with a group if possible When running with a group talk to people, ask questions, and listen. Everyone has some advice to offer, and even famous runners like Haile and Amanda will give you some quick advice between sets. Keep listening, keep asking. Do atleast one run a week with a group.
Tip 2. Keep a log of your weekly runs Measure your progress, check the logs for positive patterns, total mileage over the year, etc.!!.
Tip of the week 9 Chaffing "A tip for all of the gents out there who find the heat of the summer causes chaffing problems with the nipples (and who have problems getting normal plasters to stay in place!). Go to any pharmacy and get a role of zinc oxide tape. It only costs about 20 dirhams but stays firmly in place no matter what. The only problem is removing the tape - can be a bit painful so prize it off in the shower!!."
Tip of the week 8 "Remember when you are racing the only person you are competing against is yourself. If you loose or don't get a PB, who cares as long as you can put your hand on your heart and say I gave it 100%. There will always be another chance tomorrow. Remember there are thousands of people who would love to be able to run but can't."
Tip of the week 7 Speed = Stride Length x Stride Frequency Quite simply put, if you want to go faster you either have to increase your stride length or stride frequency. There are some very simple drills which can help you improve both of these and when combined with your regular training program, can help you to run faster. They will also help you improve your basic technique, prevent injury and maybe your style. Drills can be divided into 3 different types; warm up and stretching drills, mobility drills and strength drills.
How to do drills? Types of drills Tip of the week 6 2) Form tips: - relax the shoulders
- soft foot strike
- soft hands
- fast foot turnover
- relax the breathing
3) Key aspects of running which runners often overlook are strength training and stretching. - Stretching is the easiest way to alleviate tightness
- Optimal time to stretch is directly after running
- Hold each stretch (esp. hamstrings, calves & glutes/piriformis) for 20 – 30 secs and inhale and exhale deeply as holding stretches, increasing the stretch on the exhalation.
If you can also fit a deep tissue massage in every few weeks, you should be in good shape!!! Tip of the week 5 Tip of the week 4 Tip of the week 3 1. Don't go off too quick at the start of a race, you will suffer in the 2nd half and will probably run a much slower time, you are more likely to run a pb with a slower 1st half. Tip of the week 2 Tip of the week 1 ![]() |