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Running in the Heat
Top Tips for Summer Running in Dubai
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For anyone in the Northern half of the world, Summer is here. The Dubai heat and humidity has kicked in and I keep looking at peoples' Strava runs and ‘feels like 48’, ‘96% humidity’ at 6:30 AM is now a common sight. People might not pick summer as their favourite season to run outside in Dubai with the winter months falling into favour, but the summer heat has A LOT going for it. Here are some top tips for running in the heat.
Adapt the training: You will not be able to hit the same level of intensity as you could do in the cooler climates or as the barometer rises in the morning. Paces will need to reduce, you will not need to run for as long, you will need to train earlier in the morning. If you get towards the end of a session and still feel good, its ok to push a little harder but you don’t want to smoke yourself from the beginning.
Hydrate: Seems obvious but you WILL sweat more during and post exercise. Your body is working in overdrive to try to keep you cool. Make sure you are well hydrated the night before a run and pre-run. Adding electrolytes to your hydration will be essential. Don’t know how much you sweat in a run? – try this. Weigh yourself before and after running (naked if possible), factor in differences from urination and water taken whilst running. The difference will be your sweat rate. You will probably be shocked at how much you lost – I dropped 1.5kg in the UK on an easy 60mins. Rehydrate with 1.5x the amount lost. A 1kg loss = 1litre of hydration.
It takes time: If you are new to running its going to take 7-14 days to acclimatise to the heat. Start small and gradually increase your run time and intensity. Your body will learn to adapt by sweating less, dropping your Hr and decreasing your core temperature.
Ditch the brunch: Alcohol has a dehydrating effect so whilst going for a morning after run post ‘sesh’ may help you ‘sweat it out’ you are doing more harm than good. Drink less, hydrate more and be prepared to take a rest day if you do go out and have one to many.
Prepare: Sunburn, chafe, blisters are all more common in the hot weather and prevention is better than cure. Wear a high factor sunscreen. Invest in a decent pair of seamless undershorts /sports bra that fit well to combat the dreaded inner thigh and underarm chafe. Applying body glide pre-run to these areas can also help. If you are still unlucky enough to chafe, sudocrem is fantastic to apply to the area post run and I always keep a tub in my cool box just in case.
Mindset: We are all in the same position, its hot for everybody and we all suffer the same. Remember that you choose to run, its fantastic! If you prepare and approach the sessions with a winning attitude, then you will enjoy them much more. If you start a run moaning that it’s too hot and humid guess what? You’re not going to have fun.
To run in the heat, you need to prepare a little better, recover a little harder and adjust a few protocols but it can be done and be done very well. Stay safe, be sensible and keep on running. I look forward to seeing you out there on the tarmac or in the trails!
If you have any questions please feel free to drop me a DM @robjonesendurance or an Email rj@innerfight.com
ENGINE
Double Mikko’s Triangle. We’re doubling the time and aiming to double the calories. Can you match your pace and hold on?
GYMNASTICS
Tuesday morning, we're diving into all things handstand push-ups with both strict and kipping variations, plus some fun progressions to challenge your upside-down game. Expect overhead strength work and spicy core finishers, too.
Toes-to-bar will take centre stage on Thursday evening with drills on the low bar and rig to sharpen your skills. Then we’ll move on to capacity work before wrapping it up with core and lat work to boost strength, control, and coordination.
HYROX
Build the Upper body strength you need for HYROX with a focus on sled pulls, farmers carries, push-ups (to power through your burpees), push presses (for stronger wall balls) and SkiErg conditioning.
MOBILITY
We have been quite dominant with mobility for the lower body; per request, we will stick with the flows, but make sure we hit the upper body harder this weekend. This session will be aimed towards the people that have shoulder niggles.
PURE STRENGTH
This week's pure strength session marks the start of the deadlift cycle, following high-volume RDLS. We also have some heavy box squats and volume reps to finish up on Monday. On Wednesday, we will start a paused bench press progression, incorporating some overhead presses and barbell rows as accessories.
WEIGHTLIFTING
This week in weightlifting, we are focusing on developing the split jerk technique. Followed by a classic complex of clean + front squat + jerk.
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
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: 1.5 hour
Location: Dubai Sports City Sports Park
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
Saturday - Long Ride
Our weekly endurance ride.
Please email Rob Foster for more details.
Time: 05:59 am
Location: Bottom of the Stick, Al Qudra.
Monday
Time: 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be dialling into that Tempo effort (7/10 RPE) for 8 mins blocks. You will take a 3 min recovery after each block and repeat the sequence 3x.
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. This week we will be running 200s and 600s at 3km and 5km pace. We will help you identify the best pace group for your ability at the session.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running1km at effort, into 4 x 400s and then back to 1km of effort. Push hard on the 400s, these should be a 9/10 RPE.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running
10X
1min @ 9/10; 1min @ 3/10
5mins easy jog
then,
4X
4mins @ 7/10; 1min @ 1/10 (easy jog/walking)
Coffee post session at Common Grounds at 7am.
Monday:
We start the week with some single-leg deadlifts into a power clean front squat complex, followed by a leg-focused workout that is sure to set the tone for the week.
Strength:
A) Every 2:30 x 5 6/6 Single Leg Deadlift
B) Every 90secs x 5 2 power clean + 2 front squat
Conditioning:
17min AMRAP
3 Power Clean (60/40)
6 Front Squat
9 Box Jump
Tuesday:
On Tuesday, it's all about push and pull in the strength work, with pull-ups, bench press, gorilla rows, and some static overhead strength.
Strength:
A) EMOM x 6 - 15-20 sec UB kipping pull-ups
B) Alt EMOM x 10 - 8 DB Bench Press / 12 Alt Gorilla Row
C) Alt EMOM x 9 -M1 - 30 Sec Dual KB OH / 30 sec hollow hold / 30 sec arch hold/rock
Conditioning:
4 rounds for time:
16 Alt KB STOH
1 Lap Car Park Farmers Carry
10 Burpees Over KB
30 Double Unders
Wednesday:
On Wednesday, we will start with some heavy squats, followed by work on both the GHD hip extension and the GHD sit-up, and then a tough interval workout.
Strength:
A) Every 2 mins x 6 - 3 2 2 1 1 back squat + 1 set AMRAP @ 80% of top single
B) Alt EMOM x 12 - 5/10 GHD Sit Ups / 30 sec Pallof Press L&R / 10-15 Hip Extensions
Conditioning
In a 3-minute window:
15 TTB
30 wall balls
AMRAP cal row
Rest 2 mins x 3
Thursday:
On Thursday, we have some bodybuilding in the strength work, followed by a real test of grip and capacity in the workout with high-volume dumbbell snatches.
Strength:
A) Every 2 mins x 5 6/6 DB Strict Press
B) Alt EMOM x 9 - 30 sec banded tricep extension / 15-20 DB Lateral Raise / 15-20 Barbell Bicep Curls
Conditioning:
For time:
120 DB Hang Snatch
Every 3 mins
15/12 Cal Assualt Bike
10 Hand Release Push Ups
Friday:
Finally, we conclude the week with an awesome partner workout that combines aerobic work with strongman exercises.
Strength:
EMOM x 5 6 Sandbag Over Bar
Conditioning:
In Pairs for Time:
800m run together
20 Sandbag Over Bar
100 Cal Ski
Park Run Together
20 Sandbag Over Bar
80 Cal Ski
Half Park Run Together
20 Sandbag Over Bar
60 Cal Ski
Car Park Run (Together)
20 Sandbag Over Bar
40 Cal Ski
For anyone in the Northern half of the world, Summer is here. The Dubai heat and humidity has kicked in and I keep looking at peoples' Strava runs and ‘feels like 48’, ‘96% humidity’ at 6:30 AM is now a common sight. People might not pick summer as their favourite season to run outside in Dubai with the winter months falling into favour, but the summer heat has A LOT going for it. Here are some top tips for running in the heat.
Adapt the training: You will not be able to hit the same level of intensity as you could do in the cooler climates or as the barometer rises in the morning. Paces will need to reduce, you will not need to run for as long, you will need to train earlier in the morning. If you get towards the end of a session and still feel good, its ok to push a little harder but you don’t want to smoke yourself from the beginning.
Hydrate: Seems obvious but you WILL sweat more during and post exercise. Your body is working in overdrive to try to keep you cool. Make sure you are well hydrated the night before a run and pre-run. Adding electrolytes to your hydration will be essential. Don’t know how much you sweat in a run? – try this. Weigh yourself before and after running (naked if possible), factor in differences from urination and water taken whilst running. The difference will be your sweat rate. You will probably be shocked at how much you lost – I dropped 1.5kg in the UK on an easy 60mins. Rehydrate with 1.5x the amount lost. A 1kg loss = 1litre of hydration.
It takes time: If you are new to running its going to take 7-14 days to acclimatise to the heat. Start small and gradually increase your run time and intensity. Your body will learn to adapt by sweating less, dropping your Hr and decreasing your core temperature.
Ditch the brunch: Alcohol has a dehydrating effect so whilst going for a morning after run post ‘sesh’ may help you ‘sweat it out’ you are doing more harm than good. Drink less, hydrate more and be prepared to take a rest day if you do go out and have one to many.
Prepare: Sunburn, chafe, blisters are all more common in the hot weather and prevention is better than cure. Wear a high factor sunscreen. Invest in a decent pair of seamless undershorts /sports bra that fit well to combat the dreaded inner thigh and underarm chafe. Applying body glide pre-run to these areas can also help. If you are still unlucky enough to chafe, sudocrem is fantastic to apply to the area post run and I always keep a tub in my cool box just in case.
Mindset: We are all in the same position, its hot for everybody and we all suffer the same. Remember that you choose to run, its fantastic! If you prepare and approach the sessions with a winning attitude, then you will enjoy them much more. If you start a run moaning that it’s too hot and humid guess what? You’re not going to have fun.
To run in the heat, you need to prepare a little better, recover a little harder and adjust a few protocols but it can be done and be done very well. Stay safe, be sensible and keep on running. I look forward to seeing you out there on the tarmac or in the trails!
If you have any questions please feel free to drop me a DM @robjonesendurance or an Email rj@innerfight.com
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
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: 1.5 hour
Location: Dubai Sports City Sports Park
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
Saturday - Long Ride
Our weekly endurance ride.
Please email Rob Foster for more details.
Time: 05:59 am
Location: Bottom of the Stick, Al Qudra.
Monday
Time: 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be dialling into that Tempo effort (7/10 RPE) for 8 mins blocks. You will take a 3 min recovery after each block and repeat the sequence 3x.
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. This week we will be running 200s and 600s at 3km and 5km pace. We will help you identify the best pace group for your ability at the session.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running1km at effort, into 4 x 400s and then back to 1km of effort. Push hard on the 400s, these should be a 9/10 RPE.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running
10X
1min @ 9/10; 1min @ 3/10
5mins easy jog
then,
4X
4mins @ 7/10; 1min @ 1/10 (easy jog/walking)
Coffee post session at Common Grounds at 7am.
Monday:
We start the week with some single-leg deadlifts into a power clean front squat complex, followed by a leg-focused workout that is sure to set the tone for the week.
Strength:
A) Every 2:30 x 5 6/6 Single Leg Deadlift
B) Every 90secs x 5 2 power clean + 2 front squat
Conditioning:
17min AMRAP
3 Power Clean (60/40)
6 Front Squat
9 Box Jump
Tuesday:
On Tuesday, it's all about push and pull in the strength work, with pull-ups, bench press, gorilla rows, and some static overhead strength.
Strength:
A) EMOM x 6 - 15-20 sec UB kipping pull-ups
B) Alt EMOM x 10 - 8 DB Bench Press / 12 Alt Gorilla Row
C) Alt EMOM x 9 -M1 - 30 Sec Dual KB OH / 30 sec hollow hold / 30 sec arch hold/rock
Conditioning:
4 rounds for time:
16 Alt KB STOH
1 Lap Car Park Farmers Carry
10 Burpees Over KB
30 Double Unders
Wednesday:
On Wednesday, we will start with some heavy squats, followed by work on both the GHD hip extension and the GHD sit-up, and then a tough interval workout.
Strength:
A) Every 2 mins x 6 - 3 2 2 1 1 back squat + 1 set AMRAP @ 80% of top single
B) Alt EMOM x 12 - 5/10 GHD Sit Ups / 30 sec Pallof Press L&R / 10-15 Hip Extensions
Conditioning
In a 3-minute window:
15 TTB
30 wall balls
AMRAP cal row
Rest 2 mins x 3
Thursday:
On Thursday, we have some bodybuilding in the strength work, followed by a real test of grip and capacity in the workout with high-volume dumbbell snatches.
Strength:
A) Every 2 mins x 5 6/6 DB Strict Press
B) Alt EMOM x 9 - 30 sec banded tricep extension / 15-20 DB Lateral Raise / 15-20 Barbell Bicep Curls
Conditioning:
For time:
120 DB Hang Snatch
Every 3 mins
15/12 Cal Assualt Bike
10 Hand Release Push Ups
Friday:
Finally, we conclude the week with an awesome partner workout that combines aerobic work with strongman exercises.
Strength:
EMOM x 5 6 Sandbag Over Bar
Conditioning:
In Pairs for Time:
800m run together
20 Sandbag Over Bar
100 Cal Ski
Park Run Together
20 Sandbag Over Bar
80 Cal Ski
Half Park Run Together
20 Sandbag Over Bar
60 Cal Ski
Car Park Run (Together)
20 Sandbag Over Bar
40 Cal Ski
ENGINE
Double Mikko’s Triangle. We’re doubling the time and aiming to double the calories. Can you match your pace and hold on?
GYMNASTICS
Tuesday morning, we're diving into all things handstand push-ups with both strict and kipping variations, plus some fun progressions to challenge your upside-down game. Expect overhead strength work and spicy core finishers, too.
Toes-to-bar will take centre stage on Thursday evening with drills on the low bar and rig to sharpen your skills. Then we’ll move on to capacity work before wrapping it up with core and lat work to boost strength, control, and coordination.
HYROX
Build the Upper body strength you need for HYROX with a focus on sled pulls, farmers carries, push-ups (to power through your burpees), push presses (for stronger wall balls) and SkiErg conditioning.
MOBILITY
We have been quite dominant with mobility for the lower body; per request, we will stick with the flows, but make sure we hit the upper body harder this weekend. This session will be aimed towards the people that have shoulder niggles.
PURE STRENGTH
This week's pure strength session marks the start of the deadlift cycle, following high-volume RDLS. We also have some heavy box squats and volume reps to finish up on Monday. On Wednesday, we will start a paused bench press progression, incorporating some overhead presses and barbell rows as accessories.
WEIGHTLIFTING
This week in weightlifting, we are focusing on developing the split jerk technique. Followed by a classic complex of clean + front squat + jerk.
For anyone in the Northern half of the world, Summer is here. The Dubai heat and humidity has kicked in and I keep looking at peoples' Strava runs and ‘feels like 48’, ‘96% humidity’ at 6:30 AM is now a common sight. People might not pick summer as their favourite season to run outside in Dubai with the winter months falling into favour, but the summer heat has A LOT going for it. Here are some top tips for running in the heat.
Adapt the training: You will not be able to hit the same level of intensity as you could do in the cooler climates or as the barometer rises in the morning. Paces will need to reduce, you will not need to run for as long, you will need to train earlier in the morning. If you get towards the end of a session and still feel good, its ok to push a little harder but you don’t want to smoke yourself from the beginning.
Hydrate: Seems obvious but you WILL sweat more during and post exercise. Your body is working in overdrive to try to keep you cool. Make sure you are well hydrated the night before a run and pre-run. Adding electrolytes to your hydration will be essential. Don’t know how much you sweat in a run? – try this. Weigh yourself before and after running (naked if possible), factor in differences from urination and water taken whilst running. The difference will be your sweat rate. You will probably be shocked at how much you lost – I dropped 1.5kg in the UK on an easy 60mins. Rehydrate with 1.5x the amount lost. A 1kg loss = 1litre of hydration.
It takes time: If you are new to running its going to take 7-14 days to acclimatise to the heat. Start small and gradually increase your run time and intensity. Your body will learn to adapt by sweating less, dropping your Hr and decreasing your core temperature.
Ditch the brunch: Alcohol has a dehydrating effect so whilst going for a morning after run post ‘sesh’ may help you ‘sweat it out’ you are doing more harm than good. Drink less, hydrate more and be prepared to take a rest day if you do go out and have one to many.
Prepare: Sunburn, chafe, blisters are all more common in the hot weather and prevention is better than cure. Wear a high factor sunscreen. Invest in a decent pair of seamless undershorts /sports bra that fit well to combat the dreaded inner thigh and underarm chafe. Applying body glide pre-run to these areas can also help. If you are still unlucky enough to chafe, sudocrem is fantastic to apply to the area post run and I always keep a tub in my cool box just in case.
Mindset: We are all in the same position, its hot for everybody and we all suffer the same. Remember that you choose to run, its fantastic! If you prepare and approach the sessions with a winning attitude, then you will enjoy them much more. If you start a run moaning that it’s too hot and humid guess what? You’re not going to have fun.
To run in the heat, you need to prepare a little better, recover a little harder and adjust a few protocols but it can be done and be done very well. Stay safe, be sensible and keep on running. I look forward to seeing you out there on the tarmac or in the trails!
If you have any questions please feel free to drop me a DM @robjonesendurance or an Email rj@innerfight.com
Monday
Time: 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be dialling into that Tempo effort (7/10 RPE) for 8 mins blocks. You will take a 3 min recovery after each block and repeat the sequence 3x.
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. This week we will be running 200s and 600s at 3km and 5km pace. We will help you identify the best pace group for your ability at the session.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running1km at effort, into 4 x 400s and then back to 1km of effort. Push hard on the 400s, these should be a 9/10 RPE.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running
10X
1min @ 9/10; 1min @ 3/10
5mins easy jog
then,
4X
4mins @ 7/10; 1min @ 1/10 (easy jog/walking)
Coffee post session at Common Grounds at 7am.
Monday:
We start the week with some single-leg deadlifts into a power clean front squat complex, followed by a leg-focused workout that is sure to set the tone for the week.
Strength:
A) Every 2:30 x 5 6/6 Single Leg Deadlift
B) Every 90secs x 5 2 power clean + 2 front squat
Conditioning:
17min AMRAP
3 Power Clean (60/40)
6 Front Squat
9 Box Jump
Tuesday:
On Tuesday, it's all about push and pull in the strength work, with pull-ups, bench press, gorilla rows, and some static overhead strength.
Strength:
A) EMOM x 6 - 15-20 sec UB kipping pull-ups
B) Alt EMOM x 10 - 8 DB Bench Press / 12 Alt Gorilla Row
C) Alt EMOM x 9 -M1 - 30 Sec Dual KB OH / 30 sec hollow hold / 30 sec arch hold/rock
Conditioning:
4 rounds for time:
16 Alt KB STOH
1 Lap Car Park Farmers Carry
10 Burpees Over KB
30 Double Unders
Wednesday:
On Wednesday, we will start with some heavy squats, followed by work on both the GHD hip extension and the GHD sit-up, and then a tough interval workout.
Strength:
A) Every 2 mins x 6 - 3 2 2 1 1 back squat + 1 set AMRAP @ 80% of top single
B) Alt EMOM x 12 - 5/10 GHD Sit Ups / 30 sec Pallof Press L&R / 10-15 Hip Extensions
Conditioning
In a 3-minute window:
15 TTB
30 wall balls
AMRAP cal row
Rest 2 mins x 3
Thursday:
On Thursday, we have some bodybuilding in the strength work, followed by a real test of grip and capacity in the workout with high-volume dumbbell snatches.
Strength:
A) Every 2 mins x 5 6/6 DB Strict Press
B) Alt EMOM x 9 - 30 sec banded tricep extension / 15-20 DB Lateral Raise / 15-20 Barbell Bicep Curls
Conditioning:
For time:
120 DB Hang Snatch
Every 3 mins
15/12 Cal Assualt Bike
10 Hand Release Push Ups
Friday:
Finally, we conclude the week with an awesome partner workout that combines aerobic work with strongman exercises.
Strength:
EMOM x 5 6 Sandbag Over Bar
Conditioning:
In Pairs for Time:
800m run together
20 Sandbag Over Bar
100 Cal Ski
Park Run Together
20 Sandbag Over Bar
80 Cal Ski
Half Park Run Together
20 Sandbag Over Bar
60 Cal Ski
Car Park Run (Together)
20 Sandbag Over Bar
40 Cal Ski
ENGINE
Double Mikko’s Triangle. We’re doubling the time and aiming to double the calories. Can you match your pace and hold on?
GYMNASTICS
Tuesday morning, we're diving into all things handstand push-ups with both strict and kipping variations, plus some fun progressions to challenge your upside-down game. Expect overhead strength work and spicy core finishers, too.
Toes-to-bar will take centre stage on Thursday evening with drills on the low bar and rig to sharpen your skills. Then we’ll move on to capacity work before wrapping it up with core and lat work to boost strength, control, and coordination.
HYROX
Build the Upper body strength you need for HYROX with a focus on sled pulls, farmers carries, push-ups (to power through your burpees), push presses (for stronger wall balls) and SkiErg conditioning.
MOBILITY
We have been quite dominant with mobility for the lower body; per request, we will stick with the flows, but make sure we hit the upper body harder this weekend. This session will be aimed towards the people that have shoulder niggles.
PURE STRENGTH
This week's pure strength session marks the start of the deadlift cycle, following high-volume RDLS. We also have some heavy box squats and volume reps to finish up on Monday. On Wednesday, we will start a paused bench press progression, incorporating some overhead presses and barbell rows as accessories.
WEIGHTLIFTING
This week in weightlifting, we are focusing on developing the split jerk technique. Followed by a classic complex of clean + front squat + jerk.
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
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: 1.5 hour
Location: Dubai Sports City Sports Park
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
Saturday - Long Ride
Our weekly endurance ride.
Please email Rob Foster for more details.
Time: 05:59 am
Location: Bottom of the Stick, Al Qudra.
For anyone in the Northern half of the world, Summer is here. The Dubai heat and humidity has kicked in and I keep looking at peoples' Strava runs and ‘feels like 48’, ‘96% humidity’ at 6:30 AM is now a common sight. People might not pick summer as their favourite season to run outside in Dubai with the winter months falling into favour, but the summer heat has A LOT going for it. Here are some top tips for running in the heat.
Adapt the training: You will not be able to hit the same level of intensity as you could do in the cooler climates or as the barometer rises in the morning. Paces will need to reduce, you will not need to run for as long, you will need to train earlier in the morning. If you get towards the end of a session and still feel good, its ok to push a little harder but you don’t want to smoke yourself from the beginning.
Hydrate: Seems obvious but you WILL sweat more during and post exercise. Your body is working in overdrive to try to keep you cool. Make sure you are well hydrated the night before a run and pre-run. Adding electrolytes to your hydration will be essential. Don’t know how much you sweat in a run? – try this. Weigh yourself before and after running (naked if possible), factor in differences from urination and water taken whilst running. The difference will be your sweat rate. You will probably be shocked at how much you lost – I dropped 1.5kg in the UK on an easy 60mins. Rehydrate with 1.5x the amount lost. A 1kg loss = 1litre of hydration.
It takes time: If you are new to running its going to take 7-14 days to acclimatise to the heat. Start small and gradually increase your run time and intensity. Your body will learn to adapt by sweating less, dropping your Hr and decreasing your core temperature.
Ditch the brunch: Alcohol has a dehydrating effect so whilst going for a morning after run post ‘sesh’ may help you ‘sweat it out’ you are doing more harm than good. Drink less, hydrate more and be prepared to take a rest day if you do go out and have one to many.
Prepare: Sunburn, chafe, blisters are all more common in the hot weather and prevention is better than cure. Wear a high factor sunscreen. Invest in a decent pair of seamless undershorts /sports bra that fit well to combat the dreaded inner thigh and underarm chafe. Applying body glide pre-run to these areas can also help. If you are still unlucky enough to chafe, sudocrem is fantastic to apply to the area post run and I always keep a tub in my cool box just in case.
Mindset: We are all in the same position, its hot for everybody and we all suffer the same. Remember that you choose to run, its fantastic! If you prepare and approach the sessions with a winning attitude, then you will enjoy them much more. If you start a run moaning that it’s too hot and humid guess what? You’re not going to have fun.
To run in the heat, you need to prepare a little better, recover a little harder and adjust a few protocols but it can be done and be done very well. Stay safe, be sensible and keep on running. I look forward to seeing you out there on the tarmac or in the trails!
If you have any questions please feel free to drop me a DM @robjonesendurance or an Email rj@innerfight.com
For anyone in the Northern half of the world, Summer is here. The Dubai heat and humidity has kicked in and I keep looking at peoples' Strava runs and ‘feels like 48’, ‘96% humidity’ at 6:30 AM is now a common sight. People might not pick summer as their favourite season to run outside in Dubai with the winter months falling into favour, but the summer heat has A LOT going for it. Here are some top tips for running in the heat.
Adapt the training: You will not be able to hit the same level of intensity as you could do in the cooler climates or as the barometer rises in the morning. Paces will need to reduce, you will not need to run for as long, you will need to train earlier in the morning. If you get towards the end of a session and still feel good, its ok to push a little harder but you don’t want to smoke yourself from the beginning.
Hydrate: Seems obvious but you WILL sweat more during and post exercise. Your body is working in overdrive to try to keep you cool. Make sure you are well hydrated the night before a run and pre-run. Adding electrolytes to your hydration will be essential. Don’t know how much you sweat in a run? – try this. Weigh yourself before and after running (naked if possible), factor in differences from urination and water taken whilst running. The difference will be your sweat rate. You will probably be shocked at how much you lost – I dropped 1.5kg in the UK on an easy 60mins. Rehydrate with 1.5x the amount lost. A 1kg loss = 1litre of hydration.
It takes time: If you are new to running its going to take 7-14 days to acclimatise to the heat. Start small and gradually increase your run time and intensity. Your body will learn to adapt by sweating less, dropping your Hr and decreasing your core temperature.
Ditch the brunch: Alcohol has a dehydrating effect so whilst going for a morning after run post ‘sesh’ may help you ‘sweat it out’ you are doing more harm than good. Drink less, hydrate more and be prepared to take a rest day if you do go out and have one to many.
Prepare: Sunburn, chafe, blisters are all more common in the hot weather and prevention is better than cure. Wear a high factor sunscreen. Invest in a decent pair of seamless undershorts /sports bra that fit well to combat the dreaded inner thigh and underarm chafe. Applying body glide pre-run to these areas can also help. If you are still unlucky enough to chafe, sudocrem is fantastic to apply to the area post run and I always keep a tub in my cool box just in case.
Mindset: We are all in the same position, its hot for everybody and we all suffer the same. Remember that you choose to run, its fantastic! If you prepare and approach the sessions with a winning attitude, then you will enjoy them much more. If you start a run moaning that it’s too hot and humid guess what? You’re not going to have fun.
To run in the heat, you need to prepare a little better, recover a little harder and adjust a few protocols but it can be done and be done very well. Stay safe, be sensible and keep on running. I look forward to seeing you out there on the tarmac or in the trails!
If you have any questions please feel free to drop me a DM @robjonesendurance or an Email rj@innerfight.com
One-Hour Workout: Revving Your Swim Engine
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