A few months ago, we wrote about the simple but effective regimen of stair-climbing – an activity that's inexpensive, easily accessible and boosts both body and brain health.
Most experts maintain that injury-free adults should aim to climb stairs daily for 10 minutes, preceded by a five-minute warm-up, which could include walking on flat ground, and some basic squats and lunges. Once you’re comfortable doing 70 minutes a week, add flights until you’ve reached at least 30 minutes a day. But what next? If you find stair-climbing physically and mentally productive, you can take it to the next level: stair-running.
Sometimes called tower-running or sky-running, the sport is gaining popularity in the UAE. In addition to international competitions hosted here, organisations such as Gulf for Good and Zayed Sports City regularly organise stair-running events and races in the country’s many high-rises.
Singapore-based professional stair-runner Suzy Walsham came first in the women’s category during the Dubai leg of the 2017 Vertical World Circuit, scaling up the 52-storey Jumeirah Emirates Towers in 8 minutes and 16 seconds. Walsham also won top honours at the inaugural 82-floor Climb to Abu Dhabi vertical marathon hosted by Etihad Towers this year.
Before she became a professional stair-runner, the 43-year-old Australian was an 800-metre and 1,500-metre track athlete, who has won several Australian national titles and competed at the 2006 Commonwealth Games. She tells us how she got involved with stair-running and about its many joys and jubilations.
What do you enjoy most about stair-running?
AI love the challenge of it. It is incredibly tough, but I love trying to work out how I can go faster and how I can train my mind to overcome the physical challenge. I get a great sense of satisfaction when I finish a race. I also like that it's an exercise where factors such as the weather are not really an issue, and you can get a really tough workout in a relatively short period of time.
What other sports would you compare stair-running to?
I have a middle distance track background; however, stair-running is harder physically due to the sustained lactic acid, particularly for a tall building, although you can recover quicker as there is much less impact. Stair-runners often talk about what sport is most similar, and we think speedskating and rowing, to some extent, could be close cousins. Stair races are different to track races, so I have enjoyed applying my skills to a new sport.
How did you get involved with the sport?
My first race was the Swissotel Vertical Marathon in Singapore in 2006, prior to which I never did any stair-training or used the stairs in regular life. I happened to win that race, and won a trip to New York to compete in the Empire State Building Run-Up [which she won]. Back then, there weren’t many races, but I quickly developed a passion for the sport.
After the birth of my son, I turned, once again, to the stairs to get back into shape, and from 2012 I started to do a lot more international races – in 2016 I did 16 stair races. This year, I competed in Abu Dhabi and Dubai and I won both. I found the events were excellently run and had a great atmosphere, and I really enjoyed visiting the UAE.
How should active but amateur stair-climbers train themselves to compete in a stair-running race?
If you are going to do a race, then you ought to do some training on the stairs. It can seem super-hard at first, so start out with manageable sessions; stop after five or 10 floors for a set amount of rest time, and then increase the number of floors you do before stopping.
Before a race, I recommend to at least cover the race distance in training, but preferably aim to do 50 per cent more in a session – that way the race will feel easier. You can also practise your technique and find out what works best: how you use the handrail, whether you take one step at a time or two, and practise pacing yourself. Too many runners start out way too fast; I always recommend to go out slower and then find your rhythm and build on that.
What’s your dream tower-running destination?
Without a doubt, I am desperate for there to be a race up the Burj Khalifa. I have been to Dubai several times and I refuse to go to the [Burj’s] observation deck until I can run there myself.
What are some of the physical and mental-health benefits of making stair-climbing a regular part of a person’s life?
It is a fantastic exercise to build fitness and strength – you get the cardio because your heart rate goes through the roof, but you also get strength from pushing your body up the stairs – great for legs/glutes – and when you use the handrail, you also get a good arm workout. After some races, it is my arms that are sore the next day and not my legs. It also has much less impact than running, so there is much less chance of injury.
Stair fitness is also very convenient if you live or work in a building, and you can get an amazing workout in just 15 to 20 minutes, without having to worry about the weather or pollution, or paying expensive gym fees. It is also a great de-stressor as you can’t really think of anything else when you are doing a running session up the stairs, and the endorphins and sense of achievement you will feel will put you in a good mood.
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Read more:
A look at the many benefits of stair-climbing
Having a ball: mysofascial release explained
Kayla Itsines on fame and fitness ahead of UAE visit
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BORDERLANDS
Starring: Cate Blanchett, Kevin Hart, Jamie Lee Curtis
Director: Eli Roth
Rating: 0/5
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Joker: Folie a Deux
Starring: Joaquin Phoenix, Lady Gaga, Brendan Gleeson
Director: Todd Phillips
Rating: 2/5
Where to donate in the UAE
The Emirates Charity Portal
You can donate to several registered charities through a “donation catalogue”. The use of the donation is quite specific, such as buying a fan for a poor family in Niger for Dh130.
The General Authority of Islamic Affairs & Endowments
The site has an e-donation service accepting debit card, credit card or e-Dirham, an electronic payment tool developed by the Ministry of Finance and First Abu Dhabi Bank.
Al Noor Special Needs Centre
You can donate online or order Smiles n’ Stuff products handcrafted by Al Noor students. The centre publishes a wish list of extras needed, starting at Dh500.
Beit Al Khair Society
Beit Al Khair Society has the motto “From – and to – the UAE,” with donations going towards the neediest in the country. Its website has a list of physical donation sites, but people can also contribute money by SMS, bank transfer and through the hotline 800-22554.
Dar Al Ber Society
Dar Al Ber Society, which has charity projects in 39 countries, accept cash payments, money transfers or SMS donations. Its donation hotline is 800-79.
Dubai Cares
Dubai Cares provides several options for individuals and companies to donate, including online, through banks, at retail outlets, via phone and by purchasing Dubai Cares branded merchandise. It is currently running a campaign called Bookings 2030, which allows people to help change the future of six underprivileged children and young people.
Emirates Airline Foundation
Those who travel on Emirates have undoubtedly seen the little donation envelopes in the seat pockets. But the foundation also accepts donations online and in the form of Skywards Miles. Donated miles are used to sponsor travel for doctors, surgeons, engineers and other professionals volunteering on humanitarian missions around the world.
Emirates Red Crescent
On the Emirates Red Crescent website you can choose between 35 different purposes for your donation, such as providing food for fasters, supporting debtors and contributing to a refugee women fund. It also has a list of bank accounts for each donation type.
Gulf for Good
Gulf for Good raises funds for partner charity projects through challenges, like climbing Kilimanjaro and cycling through Thailand. This year’s projects are in partnership with Street Child Nepal, Larchfield Kids, the Foundation for African Empowerment and SOS Children's Villages. Since 2001, the organisation has raised more than $3.5 million (Dh12.8m) in support of over 50 children’s charities.
Noor Dubai Foundation
Sheikh Mohammed bin Rashid Al Maktoum launched the Noor Dubai Foundation a decade ago with the aim of eliminating all forms of preventable blindness globally. You can donate Dh50 to support mobile eye camps by texting the word “Noor” to 4565 (Etisalat) or 4849 (du).
COMPANY PROFILE
Founders: Alhaan Ahmed, Alyina Ahmed and Maximo Tettamanzi
Total funding: Self funded
Sholto Byrnes on Myanmar politics
Tips for used car buyers
- Choose cars with GCC specifications
- Get a service history for cars less than five years old
- Don’t go cheap on the inspection
- Check for oil leaks
- Do a Google search on the standard problems for your car model
- Do your due diligence. Get a transfer of ownership done at an official RTA centre
- Check the vehicle’s condition. You don’t want to buy a car that’s a good deal but ends up costing you Dh10,000 in repairs every month
- Validate warranty and service contracts with the relevant agency and and make sure they are valid when ownership is transferred
- If you are planning to sell the car soon, buy one with a good resale value. The two most popular cars in the UAE are black or white in colour and other colours are harder to sell
Tarek Kabrit, chief executive of Seez, and Imad Hammad, chief executive and co-founder of CarSwitch.com
Thank You for Banking with Us
Director: Laila Abbas
Starring: Yasmine Al Massri, Clara Khoury, Kamel El Basha, Ashraf Barhoum
Rating: 4/5
Moon Music
Artist: Coldplay
Label: Parlophone/Atlantic
Number of tracks: 10
Rating: 3/5
COMPANY%20PROFILE%20
%3Cp%3E%3Cstrong%3ECompany%20name%3A%20%3C%2Fstrong%3EAlmouneer%3Cbr%3E%3Cstrong%3EStarted%3A%3C%2Fstrong%3E%202017%3Cbr%3E%3Cstrong%3EFounders%3A%3C%2Fstrong%3E%20Dr%20Noha%20Khater%20and%20Rania%20Kadry%3Cbr%3E%3Cstrong%3EBased%3A%20%3C%2Fstrong%3EEgypt%3Cbr%3E%3Cstrong%3ENumber%20of%20staff%3A%20%3C%2Fstrong%3E120%3Cbr%3E%3Cstrong%3EInvestment%3A%20%3C%2Fstrong%3EBootstrapped%2C%20with%20support%20from%20Insead%20and%20Egyptian%20government%2C%20seed%20round%20of%20%3Cbr%3E%243.6%20million%20led%20by%20Global%20Ventures%3Cbr%3E%3C%2Fp%3E%0A
Jigra
Starring: Alia Bhatt, Vedang Raina, Manoj Pahwa, Harsh Singh
Rock in a Hard Place: Music and Mayhem in the Middle East
Orlando Crowcroft
Zed Books
Living in...
This article is part of a guide on where to live in the UAE. Our reporters will profile some of the country’s most desirable districts, provide an estimate of rental prices and introduce you to some of the residents who call each area home.
Company%20Profile
%3Cp%3E%3Cstrong%3ECompany%20name%3A%3C%2Fstrong%3E%20Cargoz%3Cbr%3E%3Cstrong%3EDate%20started%3A%3C%2Fstrong%3E%20January%202022%3Cbr%3E%3Cstrong%3EFounders%3A%3C%2Fstrong%3E%20Premlal%20Pullisserry%20and%20Lijo%20Antony%3Cbr%3E%3Cstrong%3EBased%3A%3C%2Fstrong%3E%20Dubai%3Cbr%3E%3Cstrong%3ENumber%20of%20staff%3A%3C%2Fstrong%3E%2030%3Cbr%3E%3Cstrong%3EInvestment%20stage%3A%3C%2Fstrong%3E%20Seed%3C%2Fp%3E%0A
The specs
Engine: 3.0-litre six-cylinder turbo
Power: 398hp from 5,250rpm
Torque: 580Nm at 1,900-4,800rpm
Transmission: Eight-speed auto
Fuel economy, combined: 6.5L/100km
On sale: December
Price: From Dh330,000 (estimate)
COMPANY%20PROFILE
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COMPANY PROFILE
Name: Mamo
Year it started: 2019 Founders: Imad Gharazeddine, Asim Janjua
Based: Dubai, UAE
Number of employees: 28
Sector: Financial services
Investment: $9.5m
Funding stage: Pre-Series A Investors: Global Ventures, GFC, 4DX Ventures, AlRajhi Partners, Olive Tree Capital, and prominent Silicon Valley investors.
Profile
Company: Justmop.com
Date started: December 2015
Founders: Kerem Kuyucu and Cagatay Ozcan
Sector: Technology and home services
Based: Jumeirah Lake Towers, Dubai
Size: 55 employees and 100,000 cleaning requests a month
Funding: The company’s investors include Collective Spark, Faith Capital Holding, Oak Capital, VentureFriends, and 500 Startups.
'Worse than a prison sentence'
Marie Byrne, a counsellor who volunteers at the UAE government's mental health crisis helpline, said the ordeal the crew had been through would take time to overcome.
“It was worse than a prison sentence, where at least someone can deal with a set amount of time incarcerated," she said.
“They were living in perpetual mystery as to how their futures would pan out, and what that would be.
“Because of coronavirus, the world is very different now to the one they left, that will also have an impact.
“It will not fully register until they are on dry land. Some have not seen their young children grow up while others will have to rebuild relationships.
“It will be a challenge mentally, and to find other work to support their families as they have been out of circulation for so long. Hopefully they will get the care they need when they get home.”
No more lice
Defining head lice
Pediculus humanus capitis are tiny wingless insects that feed on blood from the human scalp. The adult head louse is up to 3mm long, has six legs, and is tan to greyish-white in colour. The female lives up to four weeks and, once mature, can lay up to 10 eggs per day. These tiny nits firmly attach to the base of the hair shaft, get incubated by body heat and hatch in eight days or so.
Identifying lice
Lice can be identified by itching or a tickling sensation of something moving within the hair. One can confirm that a person has lice by looking closely through the hair and scalp for nits, nymphs or lice. Head lice are most frequently located behind the ears and near the neckline.
Treating lice at home
Head lice must be treated as soon as they are spotted. Start by checking everyone in the family for them, then follow these steps. Remove and wash all clothing and bedding with hot water. Apply medicine according to the label instructions. If some live lice are still found eight to 12 hours after treatment, but are moving more slowly than before, do not re-treat. Comb dead and remaining live lice out of the hair using a fine-toothed comb.
After the initial treatment, check for, comb and remove nits and lice from hair every two to three days. Soak combs and brushes in hot water for 10 minutes.Vacuum the floor and furniture, particularly where the infested person sat or lay.
Courtesy Dr Vishal Rajmal Mehta, specialist paediatrics, RAK Hospital
WHAT%20MACRO%20FACTORS%20ARE%20IMPACTING%20META%20TECH%20MARKETS%3F
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Mental%20health%20support%20in%20the%20UAE
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Super 30
Produced: Sajid Nadiadwala and Phantom Productions
Directed: Vikas Bahl
Cast: Hrithik Roshan, Pankaj Tripathi, Aditya Srivastav, Mrinal Thakur
Rating: 3.5 /5
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COMPANY PROFILE
Company name: Letstango.com
Started: June 2013
Founder: Alex Tchablakian
Based: Dubai
Industry: e-commerce
Initial investment: Dh10 million
Investors: Self-funded
Total customers: 300,000 unique customers every month