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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
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
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 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.
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
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.
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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