Sport360° met Nike+ Run Club leader Tom Woolf to tackle one of Nike Dubai’s early morning Dawn Runners meets – offered in the lead-up to December 19’s We Run DXB race – and get some frequently asked questions answered.

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– Dawn runners light-up early morning Dubai

How should I warm up before a run? How should I cool down?

Warm ups should be dynamic. Focus on simple fluid movements, lunges, heel flicks, squats, rising planks, skipping and side stepping. 

Cooling down should focus on longer static stretches, control your breathing and rehydrate as you stretch. Repeat your cool down routine again post-shower.

How often should I run?
Depending upon your goals I would recommend a speed session per week, and an endurance run of between 3-8km. I would then mix in some interval work with your strength or cross training sessions.

I am there to give runners advice during the Nike Run Club and Dawn Runners three times a week. In addition, the ‘Coach’ feature on the Nike+ app is a great way to support your fitness goals. It offers runners training plans for four distances at three different levels.

Should I strength train too?
I would always advocate some form of strength training. Again thanks to the digital world, you have apps like the Nike Training
Club (NTC) full-body training app which has over 100 workouts catering to every level of fitness. These classes are also offered for free for women of all ages at Engine Health and Fitness in Dubai.

Will running help me lose weight?
If that is your goal, then you can structure your running to help you lose weight. Focus on short, sharp interval training sessions over arduous and tiresome long runs, particularly if you are currently overweight and feel cumbersome.

What should my form be like when I’m running outdoors?
Form is very personal, and every human being moves differently. A few key things to think about, keep your weight forward, focus on your arm drive and relax your breathing.

It’s also really important to be wearing the right trainers which depends on what type of runner you are and how you land on your
feet. Gait analysis is great for that, offered free in Nike, Ibn Battuta Mall.

And on a treadmill?
In order to simulate outdoor running always run on at least one per cent incline. Try to stay on your toes, keep your leg drive light and don’t run while reading a book, texting or chatting with your mates – it never ends well.

What should I eat before a run?
Nothing for at least two hours. If you are desperate for a pre-run pick me up then hit 200ml of coconut water.