News: April 08 2014 | 00:00 AM

Training Tips And Clubs for Women's Race 2014

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RUNNING CLUBS:



A running club is the perfect way to commit to running regularly. Running clubs provide a great social network in an atmosphere that is supportive of your fitness goals. Local running clubs typically offer a variety of activities such as beginning running programs, regular group or training runs, distance training programs, organized racing teams, local events calendar, and much more to meet your running needs.

Club Name Contact Name Telephone Email & Website
Inter-Lebanon Club Roger Bejjani 03 602662
admin@rralebanon.org

 

www.rralebanon.org

Elite Club Ahmad Khalife 70 825268 dr.ahmadkhalife@hotmail.com

 

www.eliterunningclub.com

CSJ Club Alice Keyrouz 03 408083 Alice_Keyrouz@ndj.edu.lb

 

www.csj.edu.lb

Champville Club Elie Saade 03 240152  eliade@inco.com.lb

 

Antonin Mario abou Khalil 03 266835  maryoutcho@hotmail.com

 

Phoenicia club Salah Farran 03 430851  phoenicia-club@hotmail.com

 

Maan Lobnan Ali Khazaal 03 640589  khazaal_ali@hotmail.com

 

Club Notre Dame de Soeures Antonines Naamtallah Bejjani 03 242419  bejjanin@hotmail.com

You can also train with certified coaches in your area

 

TRAINER DISTRICT PHONE
ALI KHAZAAL Dbayyeh 03-640589
MOHAMED HENEINE Saida 71-683346
HUDA AL AWADI Beirut 03-263961
MIRVAT HAMZEH Tripoli 03-133103
SALEH ZEIATAR Hadath 70-740978













For coaches that are interested in supporting runners in their district, please contact Lillian Alame at lilian@beirutmarathon.org

TRAINING TIPS:



START SMALL……..

BMA’s Sports Development Officer Mariam Haidar says starting to train can be the biggest challenge of all.  Start small… learn to walk before you jog.  Once you start walking, you can combine some jogging with walking.  Slowly you will shift your training towards jogging more than walking.   The best trick is to find a regular time of day to start.  Once you have a regular schedule, you will find yourself putting your running shoes on without thinking twice!

SAY NO TO CHAFING!

BMA’s Sports Development Officer Mariam Haidar says if you are running long distance you could run the risk of chafing.  Chafing is a skin condition that causes redness and a burning sensation (rash-like).  Try to avoid wearing cotton that usually absorbs moisture, stays wet, and causes more friction.  Do wear clothing that stays dry– like “climate cool” fabric.  You also can apply Vaseline to sensitive parts of your body, ex. between the thighs, under arms, on nipples, and on feet.  Yes–I said it, nipples too!

FUELING FOR YOUR RUN

BMA’s Sports Development Officer Mariam Haidar says when it comes to fueling for a training session, carbs are King!  Carbs are the ultimate source of energy.  Not only do you find carbs in pasta, you can get carbs from fruits and veggies.  Try to avoid high fiber snacks before a run because they usually take too long to digest (and you might need a real bathroom break!)

WITH EVERY HEART BEAT

BMA’s Sports Development Officer Mariam Haidar says your resting heart rate is the good predictor of physical well-being and performance.  Take your heart rate every day in the morning before you get out of bed.   On the day you find that your heart rate is elevated, take the day off and rest! Any extra strain on the body might expose you to the risk of injury.

STAY HYDRATED

BMA’s Sports Development Officer Mariam Haidar says Stay Hydrated- drink approximately 2 glasses of water an hour before you start training.  While you are running, you can drink approximately the equivalent of half a glass of water every twenty to thirty minutes.  Rule of thumb is to drink when you feel thirsty. Long Runs- Any training session 90 minutes or more should include a sports drink, like Gatorade, which will not only replace fluids but also replace lost minerals.  The carbs and electrolytes will help your body absorb fluids faster.


Every runner must collect her running packet at: Beirut Souks 2nd floor, Souk el Arwan “The Venue “, Near librairie Antoine on May 1,2,3 from 12:00pm till 10:00 pm

Tickets On Sale at: http://ticketingboxoffice.com/womens-race-2014-tickets/event/7253
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