Hit the ground running

Summer is gradually peaking and while the brutal heat and humidity need not stop you from running, it is wise to make slight adjustments to ensure minimal damage.

From staying hydrated to packing the electrolytes and switching to indoor venues, Bahrain-based athletes and nutritionists have shared tips to enhance your routine.

Recent years have seen the emergence of many running groups in the kingdom with more people turning to the activity as a form of exercise and social connection. Even jogging and brisk walking if done daily offers diverse health benefits, significantly enhancing cardiovascular health, strengthening bones and muscles, and facilitating weight management. Additionally, running boosts mental well-being by releasing endorphins to reduce stress.

However, as a high intensity activity, it can take a toll especially during the scorching summers. 

“One of the biggest myths that people believe is the more you sweat, the more you’re going to lose weight,” Bahraini athlete Manal Fakhrawi from Riffa told GulfWeekly.

“Sweating makes you lose essential minerals and electrolytes, which is actually quite risky, especially in summer, and drinking just water is not enough,” she added. 

Electrolytes and minerals like sodium and chloride maintain fluid balance, nerve function and muscle contractions. In addition to proper hydration, the professional horse rider, who has been into running for more than 20 years, advised wearing the right shoes and choosing appropriate paths to avoid injuries.

“Bricks absorb little shock compared to asphalt, which puts more strain on ankles and knees. I prefer  the tarmac road, or off road, which is just sand,” explained the triathlete and two-time Iron Man finisher.

The regular runner with Happy Team, founded in 2014 by team captain AbdulKarim Turki, went on to commend the new local parks designed with specialised pathways, like the walkway in Riffa East. It was renovated this year and is fitted with solar lights, exercise equipment, and a running track. 

For those who prefer a straight path without obstacles, the kingdom has many roads with minimal traffic. 

Bahraini fitness enthusiast Dana Zubari from Saar, who founded Lettuce Run in 2018, is seen taking this route with her fellow runners in her Instagram stories that feature the catchphrase ‘Good morning, Bahrain’.

“One of my paths is from Water Garden City to Bahrain Financial Harbour and another is Manama Suq,” added the early riser, who typically sprints before sunrise. 

“Running early or late at night are good alternatives to beat the heat. Sometimes, when the heat is unbearable, I do three kilometres outdoors and complete the rest on my treadmill,” she revealed. 

“Make sure you have a banana or dates. Carry some with you if need and never run without your water bottle.”

While it is not advisable to have a heavy meal before a workout, experts recommend light balanced snacks. 

“Water-rich fruits such as watermelon, oranges, grapes, and strawberries are excellent pre-run choices,” recommended Awali Hospital clinical dietitian Dr Aldana Alaamer.

While Lettuce Run started as a running group, Dana noted that it has gradually become a space for social connection where members prefer walking and engaging. Many of the sessions are staged inside malls during the summer. 

Govind Srinivas, who is part of Not a Cult run club launched last year, revealed that they also have their sessions inside malls. 

“It is a great place to meet, socialise and connect with new people from various backgrounds,” said the Indian expatriate from Barbar, who has been living in Bahrain for the last 30 years. 

Running tips by Dr Aldana:  

•Avoid the hottest hours of the day ie 10am to 4pm

•Drink approximately 400 to 600 mL of water two to three hours before exercise, followed by additional fluids after 

•Electrolyte-containing beverages may help replace sodium lost through sweat for runs lasting more than 60–90 minutes or those performed in excessive heat