It’s almost time for the Abu Dhabi Striders 10k/half marathon which will take place on 5th November, and we’re training hard. Check out these tips for staying safe while you run:

• Don’t increase your distance by more than 10 percent a week and don’t run long distances two days back-to-back. Also, cut your training by 30 to 50 percent every fourth or fifth week to allow for recovery
• Log how many kilometres you run – your shoes may still look to be in good shape even if they have too many kilometres on them
• Ice aches and pains immediately but only for about 20 minutes. A package of frozen peas makes a great ice pack (just wrap it in a thin towel), but don’t use a hot tub after a very long run as it will increase inflammation
• Use Vaseline or BodyGlide anywhere things run, especially between the thighs and toes. If you do experience chafing, ease the pain with Neosporin or another antibiotic cream.
• Guys will want to protect their nipples with Vaseline or band-aids before long runs to avoid chafing
• If you get shin splints, try running on soft trails for training and save the asphalt for race days. There are a few long stretches of grass in the medians along 19th Street, 24th, 26th and 28th Streets
• Avoid paths that force you to run on a slant, which is especially hard on hips and knees
• Pat attention to form – run heel to toe and try to run lightly to minimise impact
• It’s mosquito season, so if you run outside in the morning or evening, remember to use a bug spray
• Pay attention to your toenails. If they’re too short, long distance running may cause them to fall off but if they’re too long, they’ll jam into your shoes

If you didn’t sign up for Team Abu Dhabi Week, you can still help us support our charity, the Special Care Centre, by making a donation on race day. Come by the Corniche and bring your dirhams!