With the Move One sponsored Vertical Marathon at Emirates Towers drawing near, it’s important to get in some much needed training. As well as training, there are several things you can do to ensure your ability to get out there day after day.

1. Get a Sports Massage!
Sports Massage is a great way to soothe those sore muscles. We get DOMS (Delayed Onset Muscle Soreness) as a result of a lactic acid accumulation and micro-tears. Massage helps muscles recover by removing waste products (such as lactic acid) and by increasing new blood circulation.

2. Stop if you’re injured
If you are experiencing pain then stop exercising immediately. This is your body’s way of telling you something is wrong. If the pain does not subside, make an appointment to see a qualified Sports Therapist, Osteopath or Physiotherapist.

3. If you have injured yourself, follow the RICE routine.
This simple acronym stands for Rest, Ice, Compression and Elevation. Rest from activity, ice the injured part for 10 to 15 minutes, apply a compression bandage or stocking, elevate the injured part as much as possible and make an appointment at your local sports medical centre.

4. Consume plenty of magnesium and potassium
These nutrients are crucial for proper muscle functioning. Don’t bother with supplements unless you have a medical deficiency. Instead stock up on bananas, almonds, Brazil nuts, sweet potato, artichoke, spinach, cantaloupe, tofu, red kidney beans and low-fat yoghurt.

5. Take a Radox bath
These bath salts help reduce DOMS the day after training. Add a handful of salts to a tepid bath and relax for 20 minutes.

6. Replace your electrolytes
Within 40 minutes of exercise you need to replace lost electrolytes. These have been excreted via sweat through your skin. They are very important in reducing muscle cramps and spasm.

7. Go easy on the grape
Alcohol depletes essential B vitamins, which are needed to convert food into energy. Without B vitamins we feel sluggish and tired, by avoiding the grape and eating plenty of whole grains, lentils, beans, chili peppers, turkey and tuna you can go and go!

8. Have an aerofit test
Aerofit is a device which analyzes how your body metabolizes fat and carbohydrates. With fat being a much more reliable source of energy for endurance athletes, knowing your accurate heart rate zones can improve stamina dramatically. Aerofit scans are now available at UPANDRUNNING Integrated Sports Medical Center, call +971 4 328 4600 or email info@upandrunningdubai.com for bookings and more information.

Article written by Donna Masing – Sports Massage Therapist

UPANDRUNNING Integrated Sports Medical Center
is located on Al Wasl Rd and offers a full range of services catering to both the general population and athletes. Book your Sports Massage with Donna, call +971 4 328 4600 or visit upandrunningdubai.com for details on all their services.