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Get your Glow on!


The first and largest ladies only running event in Sharjah is coming back for its 6th edition! Get ready to run in full color at one of the most anticipated events of the year! So have you registered for Sharjah Ladies Run 2019 yet? If not, visit our website at http://www.slc.ae/sharjah-ladies-run/#how-can-I-register to register.

Below is a brief guide to the upcoming Sharjah Ladies Run that we have put together so that you can get an overview of this amusing event!


Run Categories


The event features 3 categories: 5 km, 10 km and a new 5 km “Here for Fun” category for non competing individuals.

Cash Prizes

5 km

10 km

1st Place Winner

AED 5,000

AED 7,000

2nd Place Winner

AED 4,000

AED 6,000

3rd Place Winner

AED 3,000

AED 5,000

Emirati Cash Prizes

5 km

10 km

1st Place Winner

AED 4,000

AED 6,000

2nd Place Winner

AED 3,000

AED 5,000

3rd Place Winner

AED 2,000

AED 4,000

Running Gear

Shoes:

The importance of picking the right shoes cannot be overstated for a runner.

Running shirt:

It is preferable to wear the shirt available in your running gear as it is made of good quality breathable material, which will help in absorbing sweat.

Sports bra:

A good sports bra is a must for women as it will allow for better movement and more efficient running.

*Sports bras are available at our Fitness 180° store

Running pants:

You'll also need running pants or tights for a comfortable and easier run.

*Pants are available at our Fitness 180° store

Nutrition Tips by Clinical
Dietitian Abeer Majed Al Kusayer


For a successful running event, it is incumbent to provide the body with proper nutrition and keep it well- hydrated before, during and after the race. Inexperienced runners frequently make the common mistake of consuming heavy meals the day before the race. Overeating can affect the digestive system, giving a bloated or nauseous feeling during the race. Prior any big race, building up energy reserves is necessary by loading on carbohydrates, starchy vegetables, fruits and lean protein for three days.

Below are some nutrition tips to follow for an efficient running experience.


Before the Race:


Time Before Race

Recommended Foods to Eat

3 days

• A meal comprised of rice, pasta, lean meat, starchy vegetables and fruits -
  “carbo-loading” for at least 3 days before the race.

3-4 hours

• Bread/toast, bagel, peanut butter, fruits such as banana pulp-free fruit
  juice or sports drink for a pre-race breakfast.

• For hydration, drink 500 to 700 ml of fluid.

30 mins

• Have easily digested carbohydrates 30 minutes before running (like toast with
  honey or a banana).

15 mins

• Have small sips of a glucose drink 15 minutes before the race.

During the Race:


• Carbohydrate requirements during a race differs for every person, but an easy rule of thumb is 0.8g of
  carbohydrates per kilogram of body weight, per hour of exercise (multiply your weight by 0.8).

• For example, a 70kg person would generally require 56g of carbohydrates per hour of exercise (70kg x 0.8).

• Generally, the golden rule is consuming 30-60g of carbohydrate per hour of exercise.

• Energy bars and bananas are excellent for replenishing carbohydrates during a race.

• Small bites are good enough while continuing the run.

• The general rule of fluid requirements is 500ml – 750ml an hour.

• Fluids include plain water (for runs lasting less than 90 minutes).

• Avoid soda, fruit juices and cordials.

After the Race:


• Do not drink just based on thirst, as it will not reflect all of our fluid needs.

• The general rule is to get carbohydrates and protein rich snacks within 30 min– 1 hour of finishing the run such as
  banana sandwich, egg sandwich, peanut butter on a banana.

• Within 2-3 hours after a race, have a balanced meal comprising a lean protein (fish, chicken), carbohydrates (rice,
  pasta, potatoes) and good fats (avocados, nut butter). It is recommended to consume between 10 to 20 grams of
  protein post-run.


Location


The run will be held at Sharjah University City. The start and finish line are near Sharjah Center for Astronomy and Space Sciences.

GPS Coordinates: 25.279482, 55.465424

Agenda

Time

Activity

6:00 pm

Welcoming participants

6:05 pm

Charity campaign video

6:10 pm

Run path video

6:15 pm

Warm up

7:00 pm

Start of 10 km run

7:10 pm

Start of 5 km run

7:30 pm

Start of “Here for Fun”

8:30 pm

Entertainment Show

8:35 pm

Winners awarding

9:00 pm

Sponsors awarding

9:15 pm

Pound class

10:00 pm

Departure


Participation Rules & Regulations


  • Participants must be at least 15 years of age. All participants must comply with the age restrictions.
  • Participants compete in the event on their own responsibility.
  • Only those who have officially registered and are wearing their official racing bibs and run t-shirt can take part in the event.
  • Roller-skates, inline skates, bikes and wheeled contraptions of any kinds are not allowed on the course. Anyone seen with any of these will be directed off the course.
  • Slower runners/walkers are asked to start near the end of the pack or on the right lanes to avoid being crowded or bumped.
  • Children and pets are prohibited on the event’s grounds.
  • Participants may not exchange bib’s numbers, offenders risk disqualification from the race.
  • Please do not wear jewelry or carry valuable items with you during the event. Lockers are not facilitated during the event. The organizers will not be held responsible for any lost valuables.
  • The decisions of the Event Director, Event Referee and/or Organizing Committee in all matters are final.
  • Photography is strictly prohibited (except by event organizers) out of dedicated areas.

Notes


  • The event is held outdoors and men’s presence may be possible.
  • Participants can be accompanied to the event by individuals with a fee of AED 100 and minimum age of 15 years old.
  • The run will be monitored by Sharjah Police to ensure the safety of the participants. Ambulance vehicles will be available for emergencies.
  • Food and beverages are available for set fees in the run venue.
  • Download your participation certificate after the run by visiting www.premieronline.com.
  • Water stations will be located every 2.5 km. Medical stations will be positioned at the start and finish points, and toilet facilities will be located at the start line only.
  • Car parking is available opposite to Sharjah Library at Sharjah University City.

View the route map below*

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