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Achieving the Runner’s High
A Path to Mental Clarity
The runner's high—a sanctuary for mental well-being, a realm where thoughts flow freely. But what exactly is it, and how do we find it?
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Firstly, the runner's high is unique to each individual. It transcends pace, company, and time of day. It's about discovering what works best for you, where you find your stride, your rhythm and ultimately your moment of clarity.
What is a Runner’s High?
It's a state of pure joy, where running becomes the sole focus of existence. It's about being present in the moment, experiencing a euphoria that blocks out everything else. It's running in its purest form—a symphony of motion and consciousness.
What causes a Runner’s High?
There are two secret ingredients needed to create a runner’s high – endorphins and endocannabinoids. Runners have credited these naturally-produced chemicals as the source of a runner’s high for decades, though it was only confirmed by research back in 2008.
How to achieve a Runner’s High?
For me, it's about running stress-free, at a comfortable pace, on a well-rested body. Interestingly the research tells us to be in zone 3, but it is unique for everyone. The intensity allows my mind to undergo a remarkable automatic organisation process, akin to tidying up a cluttered desk of thoughts.
Related: Don't Fear Running
It's a profoundly transformative experience, where I almost forget I'm running, and a smile spreads across my face from ear to ear.
3 Factors of a Runner’s High
#1 – Find the right intensity
First up, you need to find the right tempo for your run. Aim to run at a high – but not too high – intensity. Around 80% of your maximum heart rate is optimal.
#2 – Go for longer runs
At the absolute minimum you’ll need to run for 30 minutes, though leading research suggests the sweet spot for hitting a runner’s high is between 1 and 2 hours.
#3 – Get enough sleep
Getting 8 hours of sleep is optimal for endocannabinoid production.
Final thoughts
The runner's high isn't something you can summon at will. It's a gift—a fleeting moment of bliss that you wish you could share with others. When it graces you, embrace it fully, and endeavour to seek it out in your own unique way.
The runner's high isn't just about physical exertion; it's a journey inward – a quest for mental clarity.
Fun - Honesty - Simplicity - Smash Life - MENTAL TOUGHNESS - Hard Work
GYMNASTICS
No Thursday PM Classes for the next 6 weeks.
This week, we’re working on handstand push-up development. We’ll start on the floor working on hip drive power, headstand balance and core work followed by box and wall drills before a strength piece to finish.
HYBRID FITNESS
This week's HYBRID session, we are working through repeats of specific sections of the race to dial in timings and feel. The primary focus will be on the initial four stages of the race.
MOBILITY
WEIGHTLIFTING
This week, we will focus on the squat snatch. With a fun complex snatch pull, Hang squat snatch and OHS. Great technique session!
The Monday Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com\
Time: 05:59 am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1 hour
Location: Dubai Sports City Sports Park
Wednesday - Indoor Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Monday
Session: LRC Tempo
There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. Come ready to run fast and have fun.
Wednesday
Session: LRC Intervals
There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This is our weekly Tempo Session with InnerFight Endurance. Come ready to run, work hard, and enjoy coffee afterwards.
Sunday
Time: 5:29am
Location: Cafe Peloton car park
Session: The Coffee Run
Route options:
5km: https://onthegomap.com/s/evqgc848
10km: https://onthegomap.com/s/63kid650
14.5km: https://onthegomap.com/s/v56bkn24
19.5km: https://onthegomap.com/s/se0bifs8
Monday:
Starting the week chasing a 1RM in the push press before partnering up to chase some Calories on the ski!
Strength:
Every 90 sec x 8 - 1 Push press build to a max
Conditioning:
3 Rounds in pairs, in a 7-minute window
40/30 cal ski
40 TTB
40 push Press (60/40)
Cal Ski in the remaining time
Rest 3 mins
Tuesday:
Bringing the heat on a Tuesday with some 1RM Deadlifts! 9min AMRAP will follow this workout will get Spicy!
Strength:
A) EMOM 12
M1 - 20-30 sec dip support
M2 - 20 sec/leg sl glute bridge
M3 - 15 Banded Good Mornings
B) Every 90 sec x 6 - 2 Deadlift building
C) 8 mins to establish a 1RM
Conditioning:
9min AMRAP
5 DL @ 60% of 1 RM
5 Handstand Push Ups
*Every round, add one rep!
Wednesday:
Some strict work to get the upper body working, then 8 3-minute rounds where the harder you work, the more rest you get!
Strength:
EMOM x 10 1/5 strict pull-ups
Conditioning:
Every 3 mins x 8
18/15/12 cal Ass bike
8 DB Thrusters
8 pull-ups
Thursday:
What better than building to a heavy Front Squat followed by all-out 500m efforts on the rower.
Strength
A) Every 2 mins x 5 - 2/2/2/2/5 front squat
B) Every 2.30 mins x 5 16 KB Walking Lunge into 12 Alt KB Gorilla Rows
Conditioning:
For time
500m row
Rest 3 mins
500m row
Friday:
What an end to the week, an upper-body pump session in Therapy!
Strength:
Every 90 sec x 9
A: 12-15 DB Skull Crushers
B: 10-15 barbell bicep curl
C: 5/5 Alternating DB Z Press
Conditioning:
28min AMRAP
3 DB Renegade Rows
12 Dual DB Deadlift
5 Wall Walks
Pool Run
Rest 90 sec
Every round + 1 Renegade Row on Each Arm
The runner's high—a sanctuary for mental well-being, a realm where thoughts flow freely. But what exactly is it, and how do we find it?
Firstly, the runner's high is unique to each individual. It transcends pace, company, and time of day. It's about discovering what works best for you, where you find your stride, your rhythm and ultimately your moment of clarity.
What is a Runner’s High?
It's a state of pure joy, where running becomes the sole focus of existence. It's about being present in the moment, experiencing a euphoria that blocks out everything else. It's running in its purest form—a symphony of motion and consciousness.
What causes a Runner’s High?
There are two secret ingredients needed to create a runner’s high – endorphins and endocannabinoids. Runners have credited these naturally-produced chemicals as the source of a runner’s high for decades, though it was only confirmed by research back in 2008.
How to achieve a Runner’s High?
For me, it's about running stress-free, at a comfortable pace, on a well-rested body. Interestingly the research tells us to be in zone 3, but it is unique for everyone. The intensity allows my mind to undergo a remarkable automatic organisation process, akin to tidying up a cluttered desk of thoughts.
Related: Don't Fear Running
It's a profoundly transformative experience, where I almost forget I'm running, and a smile spreads across my face from ear to ear.
3 Factors of a Runner’s High
#1 – Find the right intensity
First up, you need to find the right tempo for your run. Aim to run at a high – but not too high – intensity. Around 80% of your maximum heart rate is optimal.
#2 – Go for longer runs
At the absolute minimum you’ll need to run for 30 minutes, though leading research suggests the sweet spot for hitting a runner’s high is between 1 and 2 hours.
#3 – Get enough sleep
Getting 8 hours of sleep is optimal for endocannabinoid production.
Final thoughts
The runner's high isn't something you can summon at will. It's a gift—a fleeting moment of bliss that you wish you could share with others. When it graces you, embrace it fully, and endeavour to seek it out in your own unique way.
The runner's high isn't just about physical exertion; it's a journey inward – a quest for mental clarity.
Fun - Honesty - Simplicity - Smash Life - MENTAL TOUGHNESS - Hard Work
The Monday Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com\
Time: 05:59 am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1 hour
Location: Dubai Sports City Sports Park
Wednesday - Indoor Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Monday
Session: LRC Tempo
There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. Come ready to run fast and have fun.
Wednesday
Session: LRC Intervals
There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This is our weekly Tempo Session with InnerFight Endurance. Come ready to run, work hard, and enjoy coffee afterwards.
Sunday
Time: 5:29am
Location: Cafe Peloton car park
Session: The Coffee Run
Route options:
5km: https://onthegomap.com/s/evqgc848
10km: https://onthegomap.com/s/63kid650
14.5km: https://onthegomap.com/s/v56bkn24
19.5km: https://onthegomap.com/s/se0bifs8
Monday:
Starting the week chasing a 1RM in the push press before partnering up to chase some Calories on the ski!
Strength:
Every 90 sec x 8 - 1 Push press build to a max
Conditioning:
3 Rounds in pairs, in a 7-minute window
40/30 cal ski
40 TTB
40 push Press (60/40)
Cal Ski in the remaining time
Rest 3 mins
Tuesday:
Bringing the heat on a Tuesday with some 1RM Deadlifts! 9min AMRAP will follow this workout will get Spicy!
Strength:
A) EMOM 12
M1 - 20-30 sec dip support
M2 - 20 sec/leg sl glute bridge
M3 - 15 Banded Good Mornings
B) Every 90 sec x 6 - 2 Deadlift building
C) 8 mins to establish a 1RM
Conditioning:
9min AMRAP
5 DL @ 60% of 1 RM
5 Handstand Push Ups
*Every round, add one rep!
Wednesday:
Some strict work to get the upper body working, then 8 3-minute rounds where the harder you work, the more rest you get!
Strength:
EMOM x 10 1/5 strict pull-ups
Conditioning:
Every 3 mins x 8
18/15/12 cal Ass bike
8 DB Thrusters
8 pull-ups
Thursday:
What better than building to a heavy Front Squat followed by all-out 500m efforts on the rower.
Strength
A) Every 2 mins x 5 - 2/2/2/2/5 front squat
B) Every 2.30 mins x 5 16 KB Walking Lunge into 12 Alt KB Gorilla Rows
Conditioning:
For time
500m row
Rest 3 mins
500m row
Friday:
What an end to the week, an upper-body pump session in Therapy!
Strength:
Every 90 sec x 9
A: 12-15 DB Skull Crushers
B: 10-15 barbell bicep curl
C: 5/5 Alternating DB Z Press
Conditioning:
28min AMRAP
3 DB Renegade Rows
12 Dual DB Deadlift
5 Wall Walks
Pool Run
Rest 90 sec
Every round + 1 Renegade Row on Each Arm
GYMNASTICS
No Thursday PM Classes for the next 6 weeks.
This week, we’re working on handstand push-up development. We’ll start on the floor working on hip drive power, headstand balance and core work followed by box and wall drills before a strength piece to finish.
HYBRID FITNESS
This week's HYBRID session, we are working through repeats of specific sections of the race to dial in timings and feel. The primary focus will be on the initial four stages of the race.
MOBILITY
WEIGHTLIFTING
This week, we will focus on the squat snatch. With a fun complex snatch pull, Hang squat snatch and OHS. Great technique session!
The runner's high—a sanctuary for mental well-being, a realm where thoughts flow freely. But what exactly is it, and how do we find it?
Firstly, the runner's high is unique to each individual. It transcends pace, company, and time of day. It's about discovering what works best for you, where you find your stride, your rhythm and ultimately your moment of clarity.
What is a Runner’s High?
It's a state of pure joy, where running becomes the sole focus of existence. It's about being present in the moment, experiencing a euphoria that blocks out everything else. It's running in its purest form—a symphony of motion and consciousness.
What causes a Runner’s High?
There are two secret ingredients needed to create a runner’s high – endorphins and endocannabinoids. Runners have credited these naturally-produced chemicals as the source of a runner’s high for decades, though it was only confirmed by research back in 2008.
How to achieve a Runner’s High?
For me, it's about running stress-free, at a comfortable pace, on a well-rested body. Interestingly the research tells us to be in zone 3, but it is unique for everyone. The intensity allows my mind to undergo a remarkable automatic organisation process, akin to tidying up a cluttered desk of thoughts.
Related: Don't Fear Running
It's a profoundly transformative experience, where I almost forget I'm running, and a smile spreads across my face from ear to ear.
3 Factors of a Runner’s High
#1 – Find the right intensity
First up, you need to find the right tempo for your run. Aim to run at a high – but not too high – intensity. Around 80% of your maximum heart rate is optimal.
#2 – Go for longer runs
At the absolute minimum you’ll need to run for 30 minutes, though leading research suggests the sweet spot for hitting a runner’s high is between 1 and 2 hours.
#3 – Get enough sleep
Getting 8 hours of sleep is optimal for endocannabinoid production.
Final thoughts
The runner's high isn't something you can summon at will. It's a gift—a fleeting moment of bliss that you wish you could share with others. When it graces you, embrace it fully, and endeavour to seek it out in your own unique way.
The runner's high isn't just about physical exertion; it's a journey inward – a quest for mental clarity.
Fun - Honesty - Simplicity - Smash Life - MENTAL TOUGHNESS - Hard Work
Monday
Session: LRC Tempo
There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. Come ready to run fast and have fun.
Wednesday
Session: LRC Intervals
There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This is our weekly Tempo Session with InnerFight Endurance. Come ready to run, work hard, and enjoy coffee afterwards.
Sunday
Time: 5:29am
Location: Cafe Peloton car park
Session: The Coffee Run
Route options:
5km: https://onthegomap.com/s/evqgc848
10km: https://onthegomap.com/s/63kid650
14.5km: https://onthegomap.com/s/v56bkn24
19.5km: https://onthegomap.com/s/se0bifs8
Monday:
Starting the week chasing a 1RM in the push press before partnering up to chase some Calories on the ski!
Strength:
Every 90 sec x 8 - 1 Push press build to a max
Conditioning:
3 Rounds in pairs, in a 7-minute window
40/30 cal ski
40 TTB
40 push Press (60/40)
Cal Ski in the remaining time
Rest 3 mins
Tuesday:
Bringing the heat on a Tuesday with some 1RM Deadlifts! 9min AMRAP will follow this workout will get Spicy!
Strength:
A) EMOM 12
M1 - 20-30 sec dip support
M2 - 20 sec/leg sl glute bridge
M3 - 15 Banded Good Mornings
B) Every 90 sec x 6 - 2 Deadlift building
C) 8 mins to establish a 1RM
Conditioning:
9min AMRAP
5 DL @ 60% of 1 RM
5 Handstand Push Ups
*Every round, add one rep!
Wednesday:
Some strict work to get the upper body working, then 8 3-minute rounds where the harder you work, the more rest you get!
Strength:
EMOM x 10 1/5 strict pull-ups
Conditioning:
Every 3 mins x 8
18/15/12 cal Ass bike
8 DB Thrusters
8 pull-ups
Thursday:
What better than building to a heavy Front Squat followed by all-out 500m efforts on the rower.
Strength
A) Every 2 mins x 5 - 2/2/2/2/5 front squat
B) Every 2.30 mins x 5 16 KB Walking Lunge into 12 Alt KB Gorilla Rows
Conditioning:
For time
500m row
Rest 3 mins
500m row
Friday:
What an end to the week, an upper-body pump session in Therapy!
Strength:
Every 90 sec x 9
A: 12-15 DB Skull Crushers
B: 10-15 barbell bicep curl
C: 5/5 Alternating DB Z Press
Conditioning:
28min AMRAP
3 DB Renegade Rows
12 Dual DB Deadlift
5 Wall Walks
Pool Run
Rest 90 sec
Every round + 1 Renegade Row on Each Arm
GYMNASTICS
No Thursday PM Classes for the next 6 weeks.
This week, we’re working on handstand push-up development. We’ll start on the floor working on hip drive power, headstand balance and core work followed by box and wall drills before a strength piece to finish.
HYBRID FITNESS
This week's HYBRID session, we are working through repeats of specific sections of the race to dial in timings and feel. The primary focus will be on the initial four stages of the race.
MOBILITY
WEIGHTLIFTING
This week, we will focus on the squat snatch. With a fun complex snatch pull, Hang squat snatch and OHS. Great technique session!
The Monday Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com\
Time: 05:59 am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1 hour
Location: Dubai Sports City Sports Park
Wednesday - Indoor Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
The runner's high—a sanctuary for mental well-being, a realm where thoughts flow freely. But what exactly is it, and how do we find it?
Firstly, the runner's high is unique to each individual. It transcends pace, company, and time of day. It's about discovering what works best for you, where you find your stride, your rhythm and ultimately your moment of clarity.
What is a Runner’s High?
It's a state of pure joy, where running becomes the sole focus of existence. It's about being present in the moment, experiencing a euphoria that blocks out everything else. It's running in its purest form—a symphony of motion and consciousness.
What causes a Runner’s High?
There are two secret ingredients needed to create a runner’s high – endorphins and endocannabinoids. Runners have credited these naturally-produced chemicals as the source of a runner’s high for decades, though it was only confirmed by research back in 2008.
How to achieve a Runner’s High?
For me, it's about running stress-free, at a comfortable pace, on a well-rested body. Interestingly the research tells us to be in zone 3, but it is unique for everyone. The intensity allows my mind to undergo a remarkable automatic organisation process, akin to tidying up a cluttered desk of thoughts.
Related: Don't Fear Running
It's a profoundly transformative experience, where I almost forget I'm running, and a smile spreads across my face from ear to ear.
3 Factors of a Runner’s High
#1 – Find the right intensity
First up, you need to find the right tempo for your run. Aim to run at a high – but not too high – intensity. Around 80% of your maximum heart rate is optimal.
#2 – Go for longer runs
At the absolute minimum you’ll need to run for 30 minutes, though leading research suggests the sweet spot for hitting a runner’s high is between 1 and 2 hours.
#3 – Get enough sleep
Getting 8 hours of sleep is optimal for endocannabinoid production.
Final thoughts
The runner's high isn't something you can summon at will. It's a gift—a fleeting moment of bliss that you wish you could share with others. When it graces you, embrace it fully, and endeavour to seek it out in your own unique way.
The runner's high isn't just about physical exertion; it's a journey inward – a quest for mental clarity.
Fun - Honesty - Simplicity - Smash Life - MENTAL TOUGHNESS - Hard Work
The runner's high—a sanctuary for mental well-being, a realm where thoughts flow freely. But what exactly is it, and how do we find it?
Firstly, the runner's high is unique to each individual. It transcends pace, company, and time of day. It's about discovering what works best for you, where you find your stride, your rhythm and ultimately your moment of clarity.
What is a Runner’s High?
It's a state of pure joy, where running becomes the sole focus of existence. It's about being present in the moment, experiencing a euphoria that blocks out everything else. It's running in its purest form—a symphony of motion and consciousness.
What causes a Runner’s High?
There are two secret ingredients needed to create a runner’s high – endorphins and endocannabinoids. Runners have credited these naturally-produced chemicals as the source of a runner’s high for decades, though it was only confirmed by research back in 2008.
How to achieve a Runner’s High?
For me, it's about running stress-free, at a comfortable pace, on a well-rested body. Interestingly the research tells us to be in zone 3, but it is unique for everyone. The intensity allows my mind to undergo a remarkable automatic organisation process, akin to tidying up a cluttered desk of thoughts.
Related: Don't Fear Running
It's a profoundly transformative experience, where I almost forget I'm running, and a smile spreads across my face from ear to ear.
3 Factors of a Runner’s High
#1 – Find the right intensity
First up, you need to find the right tempo for your run. Aim to run at a high – but not too high – intensity. Around 80% of your maximum heart rate is optimal.
#2 – Go for longer runs
At the absolute minimum you’ll need to run for 30 minutes, though leading research suggests the sweet spot for hitting a runner’s high is between 1 and 2 hours.
#3 – Get enough sleep
Getting 8 hours of sleep is optimal for endocannabinoid production.
Final thoughts
The runner's high isn't something you can summon at will. It's a gift—a fleeting moment of bliss that you wish you could share with others. When it graces you, embrace it fully, and endeavour to seek it out in your own unique way.
The runner's high isn't just about physical exertion; it's a journey inward – a quest for mental clarity.
Fun - Honesty - Simplicity - Smash Life - MENTAL TOUGHNESS - Hard Work
One-Hour Workout: Revving Your Swim Engine
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