Month: June 2018

Running Through the Dubai Summer

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Despite the temperatures in Dubai reaching nearly 50 degrees over the summer months with incredibly high humidity levels, it’s still possible to train through the summer, you just need to be careful and sensible with how you do it.  I have been living in Dubai for 10 years and I mostly run outside during the summer months. It can get quite horrible at times but with some simple adjustments it’s still possible to run and you do adapt to the weather to a certain degree.

Indoor running at the Dubai World Trade Centre

Dubai World Trade Centre has an indoor running track in Dubai Sports World, where there are many other sports and facilities inside including a gym. The track has got shorter this year at only 350m long but with music or a companion to chat to, it isn’t so bad and the cool air inside brings a welcome relief from the outdoor heat. It’s not so easy to do interval training on the track but easy and long runs are ok.

Lower you body temperature before you start running

By lowering your body temperature before you go outside, you can keep going for longer and faster in the heat. Keep cool using the air conditioning, use ice over your head on the pulse points on your wrists. Sip cold drinks and add ice to your cap to keep your head cool. The ice cubes last for about 15 minutes. I tend to do short loops of 20 to 30 minutes then go back inside to grab more ice and cool off slightly. I find it’s possible to complete a run this way at your usual speed and it’s not so uncomfortable. I have done up to 90 minute runs like this and you can also keep longer intervals going better this way.

Concentrate on shorter intervals

You can aim to work on your speed with shorter intervals, maybe focus on training for a 5 km race or if you need to do longer intervals stay close to home, use ice in your cap and go inside to cool off during the recovery part of your session. Up to 10 minute intervals are possible this way so you can still get some decent interval training done during the summer months.

Try hill running sessions

The summer months are a great time to work on your strength with some hill running intervals, even if you’re not going particularly fast because it’s too hot you can still gain strength from running up to the hills. Try 6 x 2 minute intervals up the hill, you can slowly jog back down the hill to recover.

Treadmill Running

If it’s really unbearable you can always use the treadmill and complete you sessions and runs as you would outside. If you are doing a long run outside you could complete half of it outside and then finish off the rest of the run inside.

Hydrate well before, during and after the run. Try electrolytes and coconut water is also a good, natural, rehydrating drink to try after the run.

 

Homemade hair remedies for naturally healthy hair

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You don’t need to spend lots of money on expensive hair treatments, where possible try to use natural products to keep your hair healthy and strong. Using products full of chemicals can not only damage and dry out the hair but can lead to hair loss and also cause premature greying of the hair.

If you need to colour your hair always opt for natural products that won’t strip your hair of it’s natural oils. Check in health food shops or natural beauty shops and chemists for chemical free products.

Try these simple homemade remedies to improve the condition of your hair

 

Hair Growth

Mix a few drops of coconut oil and rosemary oil together and massage into the scalp. Shampoo as usual. Hair will feel soft and shiny.

Aloe Vera Gel

Apply neat Aloe Vera gel to your hair and leave for 20 minute before washing to add moisture for shiny hair.

Coconut Oil

Coconut oil can be massaged into the hair and scalp before shampooing to improve the condition of the hair, increase hair growth and to help prevent grey hair.

Dry Hair

For dry hair mix coconut oil, honey and a small amount of aloe vera gel together and leave on the hair for 20 to 30  minutes and shampoo as usual.

Deep Conditioner

For a deeper condition to repair and restore dry and damaged hair try mixing 2 egg yolks with 2 teaspoons of olive oil and 1/2 cup of water. The eggs contain vitamins and protein to rebuild and strengthen the hair. Leave on your hair for up to 1 hour then shampoo as usual. You hair will feel soft and shiny.

Nourishing Shampoo

By using just honey, water and lavender oil you can create a simple and effective shampoo to cleanse, restore and condition you hair at the same time, so there is no need to use a separate conditioner.

Mix 1 tablespoon of raw honey with 3 tablespoons of water, bottled mineral water or filtered water are best. You can lightly heat the honey to make it more runny then add a few drops of lavender oil to the mixture. Other essential oils could also be used. Massage well into wet hair and on the scalp, then rinse well.

 

 

 

Improving Your Running Technique

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Improving your running technique will help you to run more efficiently, help to reduce the risk of injuries and help you to run faster.

Here are some ways to improve your form:

Strengthen

Strengthen your body all over, especially the core areas glutes, hips and back. Try single leg squats, lunges in different directions, the clamshell, the bridge exercise with leg raises and the also doing plank exercises are very good.

Stretching

Stretching can help you to avoid injury and recover more quickly from hard training. If you are more flexible you will also feel more relaxed and you running form will be more efficient.

Using the arms correctly

The arms are really important to help you to run freely and more efficiently, they help to create balance and a forward motion when running. The arms should be bent at 90 degrees and move from the shoulder not from the elbow. You shouldn’t swing your arms across your body as this will twist your torso and could lead to injuries such as IT Band injury. Keep the shoulders relaxed and don’t clench your fists.

Feet

Ideally you should land on your mid foot not on the heel or on your toes as this could lead to injury. It is best to get checked by an expert to help you to land correctly to avoid injuring yourself.

I offer running technique courses and workshops to improve your form and dynamic movement skills drills which help your body to learn the new technique plus strength and flexibility exercises to strengthen the whole body especially the core areas, glutes, hips, back abs.

Contact Emma for more information  – Tel: +971 52 977 9426  Email: [email protected]