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When is the best time of day to run?
Morning, afternoon or evening?
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Seize the day, get up at the crack of dawn, see the sunrise and then continue your day feeling fulfilled and grateful. If only it were that simple.
The reality of running
In reality there’s always something to mess up your plans. A baby or infant was awake in the night, you had a late work shift, an unexpected dinner plan that went a little late, or a restless mind that kept you up.
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The reasons are often pretty legitimate as to why you may or may not be able to hit morning sessions. For some, running in the morning is perfect, yet for others it’s a recipe for disaster. We are all unique; therefore, our approach to training should be unique too!
Choosing the best time of day to run
#1 – The Weather
If you are living out here in the desert, then there are certainly times of the year that we need to avoid running in peak sun/heat. Or the flip side, in other parts of the world, it might require you to wait until the freezing temperatures have thawed out.
#2 – Your Non-Running Schedule
If you know there are other commitments in your day such as office hours or school drop-offs, plot these in first, and then slot your running times around them accordingly. Once you hash out this holistic approach it will set you up to win on a consistent basis.
#3 Your Personal Preference
We are more likely to continue doing something if there are less pain points. It is not right or wrong to be a morning person or a night owl – however it’s important to know the time of day that you prefer running.
Ultimately the best time to run is the time that brings you the most enjoyment and satisfaction, which in turn will help you stack consistency.
Closing thoughts
There are pros and cons to running in the morning, the afternoon and the evening – especially in Dubai. It depends on so many personal factors that, ultimately, there is no ‘one’ best time of day to run – you have to find what works best for you!
Related: Unlock your running potential
Our Ladies Run Club sessions offer both morning and evening slots. Head over to @if_ladiesrunclub for more information.
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
Seize the day, get up at the crack of dawn, see the sunrise and then continue your day feeling fulfilled and grateful. If only it were that simple.
The reality of running
In reality there’s always something to mess up your plans. A baby or infant was awake in the night, you had a late work shift, an unexpected dinner plan that went a little late, or a restless mind that kept you up.
The reasons are often pretty legitimate as to why you may or may not be able to hit morning sessions. For some, running in the morning is perfect, yet for others it’s a recipe for disaster. We are all unique; therefore, our approach to training should be unique too!
Choosing the best time of day to run
#1 – The Weather
If you are living out here in the desert, then there are certainly times of the year that we need to avoid running in peak sun/heat. Or the flip side, in other parts of the world, it might require you to wait until the freezing temperatures have thawed out.
#2 – Your Non-Running Schedule
If you know there are other commitments in your day such as office hours or school drop-offs, plot these in first, and then slot your running times around them accordingly. Once you hash out this holistic approach it will set you up to win on a consistent basis.
#3 Your Personal Preference
We are more likely to continue doing something if there are less pain points. It is not right or wrong to be a morning person or a night owl – however it’s important to know the time of day that you prefer running.
Ultimately the best time to run is the time that brings you the most enjoyment and satisfaction, which in turn will help you stack consistency.
Closing thoughts
There are pros and cons to running in the morning, the afternoon and the evening – especially in Dubai. It depends on so many personal factors that, ultimately, there is no ‘one’ best time of day to run – you have to find what works best for you!
Related: Unlock your running potential
Our Ladies Run Club sessions offer both morning and evening slots. Head over to @if_ladiesrunclub for more information.
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!
Seize the day, get up at the crack of dawn, see the sunrise and then continue your day feeling fulfilled and grateful. If only it were that simple.
The reality of running
In reality there’s always something to mess up your plans. A baby or infant was awake in the night, you had a late work shift, an unexpected dinner plan that went a little late, or a restless mind that kept you up.
The reasons are often pretty legitimate as to why you may or may not be able to hit morning sessions. For some, running in the morning is perfect, yet for others it’s a recipe for disaster. We are all unique; therefore, our approach to training should be unique too!
Choosing the best time of day to run
#1 – The Weather
If you are living out here in the desert, then there are certainly times of the year that we need to avoid running in peak sun/heat. Or the flip side, in other parts of the world, it might require you to wait until the freezing temperatures have thawed out.
#2 – Your Non-Running Schedule
If you know there are other commitments in your day such as office hours or school drop-offs, plot these in first, and then slot your running times around them accordingly. Once you hash out this holistic approach it will set you up to win on a consistent basis.
#3 Your Personal Preference
We are more likely to continue doing something if there are less pain points. It is not right or wrong to be a morning person or a night owl – however it’s important to know the time of day that you prefer running.
Ultimately the best time to run is the time that brings you the most enjoyment and satisfaction, which in turn will help you stack consistency.
Closing thoughts
There are pros and cons to running in the morning, the afternoon and the evening – especially in Dubai. It depends on so many personal factors that, ultimately, there is no ‘one’ best time of day to run – you have to find what works best for you!
Related: Unlock your running potential
Our Ladies Run Club sessions offer both morning and evening slots. Head over to @if_ladiesrunclub for more information.
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
Seize the day, get up at the crack of dawn, see the sunrise and then continue your day feeling fulfilled and grateful. If only it were that simple.
The reality of running
In reality there’s always something to mess up your plans. A baby or infant was awake in the night, you had a late work shift, an unexpected dinner plan that went a little late, or a restless mind that kept you up.
The reasons are often pretty legitimate as to why you may or may not be able to hit morning sessions. For some, running in the morning is perfect, yet for others it’s a recipe for disaster. We are all unique; therefore, our approach to training should be unique too!
Choosing the best time of day to run
#1 – The Weather
If you are living out here in the desert, then there are certainly times of the year that we need to avoid running in peak sun/heat. Or the flip side, in other parts of the world, it might require you to wait until the freezing temperatures have thawed out.
#2 – Your Non-Running Schedule
If you know there are other commitments in your day such as office hours or school drop-offs, plot these in first, and then slot your running times around them accordingly. Once you hash out this holistic approach it will set you up to win on a consistent basis.
#3 Your Personal Preference
We are more likely to continue doing something if there are less pain points. It is not right or wrong to be a morning person or a night owl – however it’s important to know the time of day that you prefer running.
Ultimately the best time to run is the time that brings you the most enjoyment and satisfaction, which in turn will help you stack consistency.
Closing thoughts
There are pros and cons to running in the morning, the afternoon and the evening – especially in Dubai. It depends on so many personal factors that, ultimately, there is no ‘one’ best time of day to run – you have to find what works best for you!
Related: Unlock your running potential
Our Ladies Run Club sessions offer both morning and evening slots. Head over to @if_ladiesrunclub for more information.
Fun - Honesty - Simplicity - SMASH LIFE - Mental Toughness - Hard Work
Seize the day, get up at the crack of dawn, see the sunrise and then continue your day feeling fulfilled and grateful. If only it were that simple.
The reality of running
In reality there’s always something to mess up your plans. A baby or infant was awake in the night, you had a late work shift, an unexpected dinner plan that went a little late, or a restless mind that kept you up.
The reasons are often pretty legitimate as to why you may or may not be able to hit morning sessions. For some, running in the morning is perfect, yet for others it’s a recipe for disaster. We are all unique; therefore, our approach to training should be unique too!
Choosing the best time of day to run
#1 – The Weather
If you are living out here in the desert, then there are certainly times of the year that we need to avoid running in peak sun/heat. Or the flip side, in other parts of the world, it might require you to wait until the freezing temperatures have thawed out.
#2 – Your Non-Running Schedule
If you know there are other commitments in your day such as office hours or school drop-offs, plot these in first, and then slot your running times around them accordingly. Once you hash out this holistic approach it will set you up to win on a consistent basis.
#3 Your Personal Preference
We are more likely to continue doing something if there are less pain points. It is not right or wrong to be a morning person or a night owl – however it’s important to know the time of day that you prefer running.
Ultimately the best time to run is the time that brings you the most enjoyment and satisfaction, which in turn will help you stack consistency.
Closing thoughts
There are pros and cons to running in the morning, the afternoon and the evening – especially in Dubai. It depends on so many personal factors that, ultimately, there is no ‘one’ best time of day to run – you have to find what works best for you!
Related: Unlock your running potential
Our Ladies Run Club sessions offer both morning and evening slots. Head over to @if_ladiesrunclub for more information.
Fun - Honesty - Simplicity - SMASH LIFE - Mental Toughness - Hard Work
One-Hour Workout: Revving Your Swim Engine
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