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Why Dubai Marathon is at the Perfect Time
Enjoy the cooler race day, and run strong with the gains you earned!
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Next weekend around 2000 people will lace up their shoes, stuff gels into race belts and line up next to the Police station on Umm Sequim Road for the Start of Dubai Marathon. Having run, watched and cycled this event I know the route is far from iconic for the “Dubai oldies.” Up and down beach road is not the most enticing or exciting of routes but for those standing on the start line who have been in the UAE preparing over the summer. The race could not come at a better time. Cast your mind back to August and September - Getting up at 3, 4, 5am to go and run. It was hot and it was humid! And you questioned every day why on earth you would put yourself through such endeavours. Well, if you persevered, you did the right thing. WHAT HAPPENS Training in the heat can be a very useful tool because of the way the body adapts to the heat. When running in the Summer the body's internal temperature rises. The body deals with this by taking the blood being pumped from the working muscles (in this case, your legs) and pushing it towards the skin causing a method of cooling we call dissipation. To keep Homeostasis and stop you falling to the floor in a heat induced coma, the brain will override your ability to run at intensity before you can do any damage, this is known as the Central Governor Theory. Your bodies 2-4 million sweat glands work in overdrive and the secreted sweat is cooled via evaporation also helping to cool the blood close to the skins surface. BENEFITS Athletes training in hot conditions have shown to have increased blood plasma volume. This is effectively your ticket to running gains! More blood plasma means the body can route blood to the skin for cooling WITHOUT compromising the O2 supply to the working muscles. Other benefits include decreased heart rate because having an increased blood plasma means the heart needs to pump less to elicit the same blood supply around the body. Increased run economy, which means less energy being used at an aerobic pace. A real key predictor of marathon performance! WHY DO WE CARE? Currently in Dubai the temp is 14°C and raining, it’s beautiful! A far cry from the dismal summer and early Autumn months. Athletes will be racing in temperatures anywhere from 14-25. The physiological adaptations made in the hot training sessions (discussed above) will carry over and offer you improved running economy and lactate threshold (ability to sustain high intensity for a specific time period). Those that completed their hot sessions and have continued training as the temperatures have dropped will have some additional performance gains compared to those who didn't. The good news, studies have shown that benefits can be seen in as little as 7-10 days, so there is still some time to get those midday runs in! Wherever you have been training, enjoy the race! Be smart, run strong and we shall see you on the finish line.
No Weakness By; Rob Jones, Endurance Performance Coach
GYMNASTICS
This Tuesday, we’re focusing on handstands and handstand walks! We’ll start with strength work before moving on to balance and control while upside down, beginning from the box and progressing to the wall and beyond.
Thursday, we’re heading back to the bar for another round of Bar Muscle Ups! Whether you're chasing your first rep or fine-tuning your technique for cleaner, stronger sets, we’ve got you covered with progressions, modifications, and strength drills to help you level up. Let's go!
HYBRID FITNESS
This week's HYBRID Fitness session focuses on running intervals and then some compromised running, getting used to pushing into the run after some taxing work.
MOBILITY
Unlock better depth, posture, and comfort in your front squats with this focused mobility class. We’ll target key areas, such as the ankles, hips, thoracic spine, and shoulders, to improve your squat mechanics and front rack position. Whether you’re new to squatting or looking to break through a plateau, this class will help you move more efficiently and squat with confidence. Suitable for all levels.
WEIGHTLIFTING
Weightlifting this week is snatch. Working on the power snatch. Technique work, then a complex of snatch pull + 2 power snatch. Finishing with some heavy back squats.
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
Saturday - Long Ride
Our weekly endurance ride. This ride always begins with 18 - 20km at 30kph before a longer segment with various formats. Expect the main group to ride around 34kph, slower groups will break off and form. Anyone is welcome to join.
Time: 04:59 am
Location: Bottom of the Stick, Al Qudra.
Sunday - Long Run
A run where we start and finish together. Up to 2hrs long depending on people needs.
If you're interested to join, reach out to Dan Bagley, db@innerfight.com
Time: 05:29 am
Location: Common Grounds
Monday
Session: No in-person session
There is no in person LRC session today, Unlimited Clients, there is a session in your TrainingPeaks still. 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
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we will be running intervals in the park. 100m on/100m recovery.
Friday
Time: 5:59am & 5:59pm
Location: Common Grounds
Session: The Coffee Run + LRC Training Camp
This week re will be cycling through the below seqeunce:
10X
2mins @ 7PRE
1min @ 8RPE
1min @ recovery
The evening session on the LRC Training Camp will be a chilled shake out run from the hotel.
Saturday
Time: 5:29am
Session: LRC Training Camp
We have an action packed day on the LRC Training Camp, all details will be shared in WA.
Sunday
Time: 5:29am
Location: Common Grounds
Session: Long Run + LRC Training Camp
Today we will host a community long run from Common Grounds for those who are still in Dubai.
Those on the training camp in KhorFakkan we will hike at 5:29am.
Monday:
Strength:
A) 1 min max set strict pull-ups
B) EMOM x 8 Pull ups @ 30% of max set
Conditioning:
Every 5 mins x 6
2 rounds
6 Alt Single Arm Manmaker
300/250m row
Tuesday:
Strength:
A) Every 75 sec x 9
1) 16 Alt goblet cossack squat
2) 40 sec alt single leg V-ups
3) 30 sec side plank E/S
B) Every 2 mins x 6 - 3 front squat @20x1
Conditioning:
30-20-10
Assault Bike
Rest 2 minutes after each set
Wednesday:
Strength:
Deadlift Every 2:00 x 5 - 2 reps
Conditioning:
AMRAP 22
In a team of 4
2000m C2 Bike
40 Power cleans (70/45)
40 TTB
Thursday:
Strength:
A) Every 90 sec x 8 - 10 DB box step up
B) Every 2 mins x 5 - 8 Alternating Barbell Reverse Lunges
C) EMOM x 8 - M1: 20 sec Nordic Hold / M2: 30 sec Ring rows
Conditioning:
500/450 ski
5 burpee pull-ups
400/350 ski
5 burpee pull-ups
300/250 ski
5 burpee pull-ups
200/150 ski
5 burpee pull-ups
100/50 ski
Friday:
Strength:
A) Every 75 sec x 8 1 push press (1 sec pause in dip)
Conditioning:
0-16 mins
2500m/2000m row
Every 2 mins - 6 box jump overs
16-26 mins
1500m/1200m row
Every 2 mins - 6 Dual KB Front squat
26-32 mins
1000m/800m row
Every 2 mins - 6 Dual KB STOH
Next weekend around 2000 people will lace up their shoes, stuff gels into race belts and line up next to the Police station on Umm Sequim Road for the Start of Dubai Marathon. Having run, watched and cycled this event I know the route is far from iconic for the “Dubai oldies.” Up and down beach road is not the most enticing or exciting of routes but for those standing on the start line who have been in the UAE preparing over the summer. The race could not come at a better time. Cast your mind back to August and September - Getting up at 3, 4, 5am to go and run. It was hot and it was humid! And you questioned every day why on earth you would put yourself through such endeavours. Well, if you persevered, you did the right thing. WHAT HAPPENS Training in the heat can be a very useful tool because of the way the body adapts to the heat. When running in the Summer the body's internal temperature rises. The body deals with this by taking the blood being pumped from the working muscles (in this case, your legs) and pushing it towards the skin causing a method of cooling we call dissipation. To keep Homeostasis and stop you falling to the floor in a heat induced coma, the brain will override your ability to run at intensity before you can do any damage, this is known as the Central Governor Theory. Your bodies 2-4 million sweat glands work in overdrive and the secreted sweat is cooled via evaporation also helping to cool the blood close to the skins surface. BENEFITS Athletes training in hot conditions have shown to have increased blood plasma volume. This is effectively your ticket to running gains! More blood plasma means the body can route blood to the skin for cooling WITHOUT compromising the O2 supply to the working muscles. Other benefits include decreased heart rate because having an increased blood plasma means the heart needs to pump less to elicit the same blood supply around the body. Increased run economy, which means less energy being used at an aerobic pace. A real key predictor of marathon performance! WHY DO WE CARE? Currently in Dubai the temp is 14°C and raining, it’s beautiful! A far cry from the dismal summer and early Autumn months. Athletes will be racing in temperatures anywhere from 14-25. The physiological adaptations made in the hot training sessions (discussed above) will carry over and offer you improved running economy and lactate threshold (ability to sustain high intensity for a specific time period). Those that completed their hot sessions and have continued training as the temperatures have dropped will have some additional performance gains compared to those who didn't. The good news, studies have shown that benefits can be seen in as little as 7-10 days, so there is still some time to get those midday runs in! Wherever you have been training, enjoy the race! Be smart, run strong and we shall see you on the finish line.
No Weakness By; Rob Jones, Endurance Performance Coach
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
Saturday - Long Ride
Our weekly endurance ride. This ride always begins with 18 - 20km at 30kph before a longer segment with various formats. Expect the main group to ride around 34kph, slower groups will break off and form. Anyone is welcome to join.
Time: 04:59 am
Location: Bottom of the Stick, Al Qudra.
Sunday - Long Run
A run where we start and finish together. Up to 2hrs long depending on people needs.
If you're interested to join, reach out to Dan Bagley, db@innerfight.com
Time: 05:29 am
Location: Common Grounds
Monday
Session: No in-person session
There is no in person LRC session today, Unlimited Clients, there is a session in your TrainingPeaks still. 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
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we will be running intervals in the park. 100m on/100m recovery.
Friday
Time: 5:59am & 5:59pm
Location: Common Grounds
Session: The Coffee Run + LRC Training Camp
This week re will be cycling through the below seqeunce:
10X
2mins @ 7PRE
1min @ 8RPE
1min @ recovery
The evening session on the LRC Training Camp will be a chilled shake out run from the hotel.
Saturday
Time: 5:29am
Session: LRC Training Camp
We have an action packed day on the LRC Training Camp, all details will be shared in WA.
Sunday
Time: 5:29am
Location: Common Grounds
Session: Long Run + LRC Training Camp
Today we will host a community long run from Common Grounds for those who are still in Dubai.
Those on the training camp in KhorFakkan we will hike at 5:29am.
Monday:
Strength:
A) 1 min max set strict pull-ups
B) EMOM x 8 Pull ups @ 30% of max set
Conditioning:
Every 5 mins x 6
2 rounds
6 Alt Single Arm Manmaker
300/250m row
Tuesday:
Strength:
A) Every 75 sec x 9
1) 16 Alt goblet cossack squat
2) 40 sec alt single leg V-ups
3) 30 sec side plank E/S
B) Every 2 mins x 6 - 3 front squat @20x1
Conditioning:
30-20-10
Assault Bike
Rest 2 minutes after each set
Wednesday:
Strength:
Deadlift Every 2:00 x 5 - 2 reps
Conditioning:
AMRAP 22
In a team of 4
2000m C2 Bike
40 Power cleans (70/45)
40 TTB
Thursday:
Strength:
A) Every 90 sec x 8 - 10 DB box step up
B) Every 2 mins x 5 - 8 Alternating Barbell Reverse Lunges
C) EMOM x 8 - M1: 20 sec Nordic Hold / M2: 30 sec Ring rows
Conditioning:
500/450 ski
5 burpee pull-ups
400/350 ski
5 burpee pull-ups
300/250 ski
5 burpee pull-ups
200/150 ski
5 burpee pull-ups
100/50 ski
Friday:
Strength:
A) Every 75 sec x 8 1 push press (1 sec pause in dip)
Conditioning:
0-16 mins
2500m/2000m row
Every 2 mins - 6 box jump overs
16-26 mins
1500m/1200m row
Every 2 mins - 6 Dual KB Front squat
26-32 mins
1000m/800m row
Every 2 mins - 6 Dual KB STOH
GYMNASTICS
This Tuesday, we’re focusing on handstands and handstand walks! We’ll start with strength work before moving on to balance and control while upside down, beginning from the box and progressing to the wall and beyond.
Thursday, we’re heading back to the bar for another round of Bar Muscle Ups! Whether you're chasing your first rep or fine-tuning your technique for cleaner, stronger sets, we’ve got you covered with progressions, modifications, and strength drills to help you level up. Let's go!
HYBRID FITNESS
This week's HYBRID Fitness session focuses on running intervals and then some compromised running, getting used to pushing into the run after some taxing work.
MOBILITY
Unlock better depth, posture, and comfort in your front squats with this focused mobility class. We’ll target key areas, such as the ankles, hips, thoracic spine, and shoulders, to improve your squat mechanics and front rack position. Whether you’re new to squatting or looking to break through a plateau, this class will help you move more efficiently and squat with confidence. Suitable for all levels.
WEIGHTLIFTING
Weightlifting this week is snatch. Working on the power snatch. Technique work, then a complex of snatch pull + 2 power snatch. Finishing with some heavy back squats.
Next weekend around 2000 people will lace up their shoes, stuff gels into race belts and line up next to the Police station on Umm Sequim Road for the Start of Dubai Marathon. Having run, watched and cycled this event I know the route is far from iconic for the “Dubai oldies.” Up and down beach road is not the most enticing or exciting of routes but for those standing on the start line who have been in the UAE preparing over the summer. The race could not come at a better time. Cast your mind back to August and September - Getting up at 3, 4, 5am to go and run. It was hot and it was humid! And you questioned every day why on earth you would put yourself through such endeavours. Well, if you persevered, you did the right thing. WHAT HAPPENS Training in the heat can be a very useful tool because of the way the body adapts to the heat. When running in the Summer the body's internal temperature rises. The body deals with this by taking the blood being pumped from the working muscles (in this case, your legs) and pushing it towards the skin causing a method of cooling we call dissipation. To keep Homeostasis and stop you falling to the floor in a heat induced coma, the brain will override your ability to run at intensity before you can do any damage, this is known as the Central Governor Theory. Your bodies 2-4 million sweat glands work in overdrive and the secreted sweat is cooled via evaporation also helping to cool the blood close to the skins surface. BENEFITS Athletes training in hot conditions have shown to have increased blood plasma volume. This is effectively your ticket to running gains! More blood plasma means the body can route blood to the skin for cooling WITHOUT compromising the O2 supply to the working muscles. Other benefits include decreased heart rate because having an increased blood plasma means the heart needs to pump less to elicit the same blood supply around the body. Increased run economy, which means less energy being used at an aerobic pace. A real key predictor of marathon performance! WHY DO WE CARE? Currently in Dubai the temp is 14°C and raining, it’s beautiful! A far cry from the dismal summer and early Autumn months. Athletes will be racing in temperatures anywhere from 14-25. The physiological adaptations made in the hot training sessions (discussed above) will carry over and offer you improved running economy and lactate threshold (ability to sustain high intensity for a specific time period). Those that completed their hot sessions and have continued training as the temperatures have dropped will have some additional performance gains compared to those who didn't. The good news, studies have shown that benefits can be seen in as little as 7-10 days, so there is still some time to get those midday runs in! Wherever you have been training, enjoy the race! Be smart, run strong and we shall see you on the finish line.
No Weakness By; Rob Jones, Endurance Performance Coach
Monday
Session: No in-person session
There is no in person LRC session today, Unlimited Clients, there is a session in your TrainingPeaks still. 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
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we will be running intervals in the park. 100m on/100m recovery.
Friday
Time: 5:59am & 5:59pm
Location: Common Grounds
Session: The Coffee Run + LRC Training Camp
This week re will be cycling through the below seqeunce:
10X
2mins @ 7PRE
1min @ 8RPE
1min @ recovery
The evening session on the LRC Training Camp will be a chilled shake out run from the hotel.
Saturday
Time: 5:29am
Session: LRC Training Camp
We have an action packed day on the LRC Training Camp, all details will be shared in WA.
Sunday
Time: 5:29am
Location: Common Grounds
Session: Long Run + LRC Training Camp
Today we will host a community long run from Common Grounds for those who are still in Dubai.
Those on the training camp in KhorFakkan we will hike at 5:29am.
Monday:
Strength:
A) 1 min max set strict pull-ups
B) EMOM x 8 Pull ups @ 30% of max set
Conditioning:
Every 5 mins x 6
2 rounds
6 Alt Single Arm Manmaker
300/250m row
Tuesday:
Strength:
A) Every 75 sec x 9
1) 16 Alt goblet cossack squat
2) 40 sec alt single leg V-ups
3) 30 sec side plank E/S
B) Every 2 mins x 6 - 3 front squat @20x1
Conditioning:
30-20-10
Assault Bike
Rest 2 minutes after each set
Wednesday:
Strength:
Deadlift Every 2:00 x 5 - 2 reps
Conditioning:
AMRAP 22
In a team of 4
2000m C2 Bike
40 Power cleans (70/45)
40 TTB
Thursday:
Strength:
A) Every 90 sec x 8 - 10 DB box step up
B) Every 2 mins x 5 - 8 Alternating Barbell Reverse Lunges
C) EMOM x 8 - M1: 20 sec Nordic Hold / M2: 30 sec Ring rows
Conditioning:
500/450 ski
5 burpee pull-ups
400/350 ski
5 burpee pull-ups
300/250 ski
5 burpee pull-ups
200/150 ski
5 burpee pull-ups
100/50 ski
Friday:
Strength:
A) Every 75 sec x 8 1 push press (1 sec pause in dip)
Conditioning:
0-16 mins
2500m/2000m row
Every 2 mins - 6 box jump overs
16-26 mins
1500m/1200m row
Every 2 mins - 6 Dual KB Front squat
26-32 mins
1000m/800m row
Every 2 mins - 6 Dual KB STOH
GYMNASTICS
This Tuesday, we’re focusing on handstands and handstand walks! We’ll start with strength work before moving on to balance and control while upside down, beginning from the box and progressing to the wall and beyond.
Thursday, we’re heading back to the bar for another round of Bar Muscle Ups! Whether you're chasing your first rep or fine-tuning your technique for cleaner, stronger sets, we’ve got you covered with progressions, modifications, and strength drills to help you level up. Let's go!
HYBRID FITNESS
This week's HYBRID Fitness session focuses on running intervals and then some compromised running, getting used to pushing into the run after some taxing work.
MOBILITY
Unlock better depth, posture, and comfort in your front squats with this focused mobility class. We’ll target key areas, such as the ankles, hips, thoracic spine, and shoulders, to improve your squat mechanics and front rack position. Whether you’re new to squatting or looking to break through a plateau, this class will help you move more efficiently and squat with confidence. Suitable for all levels.
WEIGHTLIFTING
Weightlifting this week is snatch. Working on the power snatch. Technique work, then a complex of snatch pull + 2 power snatch. Finishing with some heavy back squats.
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
Saturday - Long Ride
Our weekly endurance ride. This ride always begins with 18 - 20km at 30kph before a longer segment with various formats. Expect the main group to ride around 34kph, slower groups will break off and form. Anyone is welcome to join.
Time: 04:59 am
Location: Bottom of the Stick, Al Qudra.
Sunday - Long Run
A run where we start and finish together. Up to 2hrs long depending on people needs.
If you're interested to join, reach out to Dan Bagley, db@innerfight.com
Time: 05:29 am
Location: Common Grounds
Next weekend around 2000 people will lace up their shoes, stuff gels into race belts and line up next to the Police station on Umm Sequim Road for the Start of Dubai Marathon. Having run, watched and cycled this event I know the route is far from iconic for the “Dubai oldies.” Up and down beach road is not the most enticing or exciting of routes but for those standing on the start line who have been in the UAE preparing over the summer. The race could not come at a better time. Cast your mind back to August and September - Getting up at 3, 4, 5am to go and run. It was hot and it was humid! And you questioned every day why on earth you would put yourself through such endeavours. Well, if you persevered, you did the right thing. WHAT HAPPENS Training in the heat can be a very useful tool because of the way the body adapts to the heat. When running in the Summer the body's internal temperature rises. The body deals with this by taking the blood being pumped from the working muscles (in this case, your legs) and pushing it towards the skin causing a method of cooling we call dissipation. To keep Homeostasis and stop you falling to the floor in a heat induced coma, the brain will override your ability to run at intensity before you can do any damage, this is known as the Central Governor Theory. Your bodies 2-4 million sweat glands work in overdrive and the secreted sweat is cooled via evaporation also helping to cool the blood close to the skins surface. BENEFITS Athletes training in hot conditions have shown to have increased blood plasma volume. This is effectively your ticket to running gains! More blood plasma means the body can route blood to the skin for cooling WITHOUT compromising the O2 supply to the working muscles. Other benefits include decreased heart rate because having an increased blood plasma means the heart needs to pump less to elicit the same blood supply around the body. Increased run economy, which means less energy being used at an aerobic pace. A real key predictor of marathon performance! WHY DO WE CARE? Currently in Dubai the temp is 14°C and raining, it’s beautiful! A far cry from the dismal summer and early Autumn months. Athletes will be racing in temperatures anywhere from 14-25. The physiological adaptations made in the hot training sessions (discussed above) will carry over and offer you improved running economy and lactate threshold (ability to sustain high intensity for a specific time period). Those that completed their hot sessions and have continued training as the temperatures have dropped will have some additional performance gains compared to those who didn't. The good news, studies have shown that benefits can be seen in as little as 7-10 days, so there is still some time to get those midday runs in! Wherever you have been training, enjoy the race! Be smart, run strong and we shall see you on the finish line.
No Weakness By; Rob Jones, Endurance Performance Coach
Next weekend around 2000 people will lace up their shoes, stuff gels into race belts and line up next to the Police station on Umm Sequim Road for the Start of Dubai Marathon. Having run, watched and cycled this event I know the route is far from iconic for the “Dubai oldies.” Up and down beach road is not the most enticing or exciting of routes but for those standing on the start line who have been in the UAE preparing over the summer. The race could not come at a better time. Cast your mind back to August and September - Getting up at 3, 4, 5am to go and run. It was hot and it was humid! And you questioned every day why on earth you would put yourself through such endeavours. Well, if you persevered, you did the right thing. WHAT HAPPENS Training in the heat can be a very useful tool because of the way the body adapts to the heat. When running in the Summer the body's internal temperature rises. The body deals with this by taking the blood being pumped from the working muscles (in this case, your legs) and pushing it towards the skin causing a method of cooling we call dissipation. To keep Homeostasis and stop you falling to the floor in a heat induced coma, the brain will override your ability to run at intensity before you can do any damage, this is known as the Central Governor Theory. Your bodies 2-4 million sweat glands work in overdrive and the secreted sweat is cooled via evaporation also helping to cool the blood close to the skins surface. BENEFITS Athletes training in hot conditions have shown to have increased blood plasma volume. This is effectively your ticket to running gains! More blood plasma means the body can route blood to the skin for cooling WITHOUT compromising the O2 supply to the working muscles. Other benefits include decreased heart rate because having an increased blood plasma means the heart needs to pump less to elicit the same blood supply around the body. Increased run economy, which means less energy being used at an aerobic pace. A real key predictor of marathon performance! WHY DO WE CARE? Currently in Dubai the temp is 14°C and raining, it’s beautiful! A far cry from the dismal summer and early Autumn months. Athletes will be racing in temperatures anywhere from 14-25. The physiological adaptations made in the hot training sessions (discussed above) will carry over and offer you improved running economy and lactate threshold (ability to sustain high intensity for a specific time period). Those that completed their hot sessions and have continued training as the temperatures have dropped will have some additional performance gains compared to those who didn't. The good news, studies have shown that benefits can be seen in as little as 7-10 days, so there is still some time to get those midday runs in! Wherever you have been training, enjoy the race! Be smart, run strong and we shall see you on the finish line.
No Weakness By; Rob Jones, Endurance Performance Coach
One-Hour Workout: Revving Your Swim Engine
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