Trail Running Wadi Bih
It™s an exciting time for running with the climate so pleasant “ and it™s time for the annual Wadi Bih run on 8th February! Here are some foot related tips on what to look out for when it comes to running the Wadi Bih, and trail running generally.
Wadi Bih involves running outside on uneven terrain and running up and down steep inclines, which is quite different to the usual type of running you may be familiar with in training in Dubai which will be mostly flat and paved. This places extra strain on your joints and muscles on your lower limbs, to maintain your balance and forward momentum along the trail run.
Ankle injuries affecting your ligaments are extremely common when you are not used to running outdoors on uneven terrain and wearing the wrong type of running shoes.
Footwear
Ideally your running shoes should be suited for the type of run you are about to undertake. Trail or off road runners should have a deeper tread on the sole to increase grip of the grounds surface. Also when running and landing on your foot, your muscles work harder to keep your knee stable and prevent your ankle from rolling inwards. Therefore make sure your trail running shoes are firm and supportive at the sides, which will create further ankle support.
Preferably your running shoes should be a half size bigger from your non sports shoes. Your feet elongate when running, and if you do not accommodate this, you may experience nail damage; blood blisters underneath the nail plate and/or nail(s) falling off. If you do suffer from this post run, it is best you have this seen by a podiatrist as soon as possible. If left, the blood hardens and may cause discomfort and complete lifting up of the nail from the nail bed.
Foot preparation tips If you are running in a team, each member will run for 15km. Long distance running can result in blisters and knee pain (due to repetitive strain), especially if you are not used to running 15km in this type of challenging terrain.
Always prepare yourself for this eventuality and organize a team first aid kit, including Plasters, antiseptic wipes and ointment and bandages.
If you are prone to, or suspect you may get blisters on your foot, prevention is the best method. Sports tape or zinc oxide tape can be very beneficial to use before the run, and apply it to the ˜hot spot™ areas prior to running or as soon as you feel ˜heat™ developing to an area. Make sure you apply it on to clean dry skin.
If you suffer from sweaty feet and tape/plasters come of easily, here is our little tip¦ Friars Balsam. Friars Balsam is found in most pharmacies and come in a brown liquid form “ apply some onto cotton wool, rub it over the areas you will be applying the sports tape/plasters. Wait for it to dry, the skin should be sticky and then apply tape/plasters “ this will ensure much better adhesion of the plaster/taping.
And of course stay well hydrated throughout, bring the sunscreen and enjoy the run!
Need advice/help post-run? If you do suffer from any new aches/pains or trauma to your feet and lower limbs after the run, call us on 04 3435390 and we can help!
