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Mental Miles
Mental Health and Running
More often than not, when you cannot do something, it makes you want to do it more. How many times to do you not have the motivation to go for your run or gym session? Then, the second you can’t go, it is all you want to do?! You crave the feeling of running, and you are envious of those around you exercising.
It’s totally normal to take exercising for granted when we have the ability to do it day in day out. But something that becomes even more apparent when I see athletes not able to run, is the relationship between their running and their mental health.
When you Google “mental health and running” the below comes up:
Running regularly at a moderate or vigorous level can improve your mental health.
Multiple studies have shown that regular aerobic exercise and primarily jogging reduces the symptoms of clinical depression. And according to studies cited by the Anxiety and Depression Association of America, running and other forms of vigorous exercise can reduce anxiety symptoms and help you relax.
Running assists the body in producing neurotransmitters in the brain that literally boost one's mood. Increased dopamine and serotonin simply help improve outlook and mood and, in some cases, can offer critical relief to those dealing with symptoms of anxiety or depression.
Makes sense to me! Everyone has different stresses in life. Whether these are stemming from work, family, or a global pandemic, they will occur and challenge your mental wellbeing. Working on your mental health doesn’t need to be taboo or expensive. It can be as simple of doing something that you enjoy or that is good for you. Running is a perfect example here.
Our coached sessions at InnerFight are just as much about bringing people together in the community as they are about getting the work done. Yes, we want you to try, to improve, to hit PBs and goals, but we also want you to be better at life. If this means coming to a session for the social aspect and surrounding yourself with likeminded individuals, then we are more than happy with this. It’s not about being the best or the fastest, from my point of view it's about giving you an hour in your day that is fulfilling and rewarding. You might use a session to escape a hectic household, or to mull over a problem at work, or to catch up with a friend.
For me running after work (when I had an office-based job) was my way of de-stressing and clearing my head, it just so happened that it was also my daily exercise and my commute. Running has brought so much more to my life than some PBs and splits. From the people I have met to the experiences I have had, there are simply too many positive memories to list them all.
Going for a run doesn’t need to be lonely, boring, long, or fast. You can walk, jog, and chat. I encourage you to give it a go, like properly try it. If this means committing to a group session, embrace it!
And to those who sit and watch and say I’m mental for running so much, I beg to differ.
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ENGINE
Running into your Mikkos Cals from last week for Erg intervals into Running.
GYMNASTICS
This week we continue to focus on Toes to Bar utilising other skill work/progressions for the movement before we shift our focus to Handstand hold/walk work!
HYROX
Hyrox Specific Strength work into running into a sled and farmers carry workout.
MOBILITY
There is no mobility this week. It will resume on Saturday, 25th of January.
PURE STRENGTH
On Monday in Pure Strength, we are hitting some banded bench presses and progressing the loading on this and the banded row. Wednesday, we have banded back squats followed by some heavy hip thrusts.
WEIGHTLIFTING
This week in Weightlifting, we are focused on the Hang Snatch, which has some snatch balance, a Heavy Snatch complex, and some Pulls.
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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.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
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Monday
Time: 5:59am and 5:59pm
Location: InnerFight
Session: LRC Mobility and Tempo
AM Session:
We will start the session with a 20 mins recovery run, then head into out mobility.
We will be doing this session outside, so please dress in warm clothing. We will provide yoga mats, but feel free to bring your own.
PM Session: This evening we will have our Tempo Run, which will be 6 mins at 7/10 and 3 mins recovery.
x4. Aim to keep a 7/10 effort on each block of work.
Tuesday
Time: 5:59am
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Entrance fee: https://isddubai.com/athletics-venuehire/
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. The session today will be 2km at 10km pace into 400m repeats at 3km pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. The session is 1km repeats, each with a 2 mins rest. Keep the effort about 8/10 on the km runs.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be holding the tempo pace (7/10) for 5 mins, each with a 1 min rest. Repeat the sequce 7x before coffees at 7am as a community.
Sunday
Time: 06:00
Session: Dirtopia
Location: The Sevens, check WA for exact Location:
From 6am - midday clients and coaches will be running Dirtopia. Come along and support if you are not running.
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We start the week with hinge endurance and a spicy partner, AMRAP, with Deadlift ski and wall walks. On Tuesday, we have some gymnastics and interval work. Wednesday, we are working on our overhead strength with the push press and push jerk, followed by a fast workout and the second week of our assault bike work progression. Thursday, we are snatching in the strength piece and then a For Time workout to get after. We finish the week with a double workout for Friday therapy.
Monday:
Strength:
Barbell Good Mornings into Banded Good Mornings
Conditioning:
AMRAP 20 Partner Workout
15/12 cal Ski
8 DL (120/80)
3 wall walks
Tuesday:
Strength:
A) Kipping Pull Ups + Ring Rows
B) Wall Balls + Goblet Wall Sit
Conditioning:
In a 3 Minute window
30/24 Cal Row
10 burpee over the rower
AMRAP in the remaining time Box Jump steps down
rest 2 mins
x 4
Wednesday:
Strength:
Push Press + Push Jerk
Conditioning:
30-20-10
Alt Db Reverse lunge (2 x 50/35)
DB STOH
AB Mat sit-ups
Thursday:
Strength:
A) Snatch Complex Power Snatch + Hang Power Snatch + OHS
Conditioning:
5 rounds for time
12 Power Snatch (40/30)
12 Push-ups
30 Air squats
Friday:
Some 5-minute intervals to finish off the week. Will you be able to hold the pace? Have your running shoes, your lung,s and your gymnastic game ready!
More often than not, when you cannot do something, it makes you want to do it more. How many times to do you not have the motivation to go for your run or gym session? Then, the second you can’t go, it is all you want to do?! You crave the feeling of running, and you are envious of those around you exercising.
It’s totally normal to take exercising for granted when we have the ability to do it day in day out. But something that becomes even more apparent when I see athletes not able to run, is the relationship between their running and their mental health.
When you Google “mental health and running” the below comes up:
Running regularly at a moderate or vigorous level can improve your mental health.
Multiple studies have shown that regular aerobic exercise and primarily jogging reduces the symptoms of clinical depression. And according to studies cited by the Anxiety and Depression Association of America, running and other forms of vigorous exercise can reduce anxiety symptoms and help you relax.
Running assists the body in producing neurotransmitters in the brain that literally boost one's mood. Increased dopamine and serotonin simply help improve outlook and mood and, in some cases, can offer critical relief to those dealing with symptoms of anxiety or depression.
Makes sense to me! Everyone has different stresses in life. Whether these are stemming from work, family, or a global pandemic, they will occur and challenge your mental wellbeing. Working on your mental health doesn’t need to be taboo or expensive. It can be as simple of doing something that you enjoy or that is good for you. Running is a perfect example here.
Our coached sessions at InnerFight are just as much about bringing people together in the community as they are about getting the work done. Yes, we want you to try, to improve, to hit PBs and goals, but we also want you to be better at life. If this means coming to a session for the social aspect and surrounding yourself with likeminded individuals, then we are more than happy with this. It’s not about being the best or the fastest, from my point of view it's about giving you an hour in your day that is fulfilling and rewarding. You might use a session to escape a hectic household, or to mull over a problem at work, or to catch up with a friend.
For me running after work (when I had an office-based job) was my way of de-stressing and clearing my head, it just so happened that it was also my daily exercise and my commute. Running has brought so much more to my life than some PBs and splits. From the people I have met to the experiences I have had, there are simply too many positive memories to list them all.
Going for a run doesn’t need to be lonely, boring, long, or fast. You can walk, jog, and chat. I encourage you to give it a go, like properly try it. If this means committing to a group session, embrace it!
And to those who sit and watch and say I’m mental for running so much, I beg to differ.
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.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Monday
Time: 5:59am and 5:59pm
Location: InnerFight
Session: LRC Mobility and Tempo
AM Session:
We will start the session with a 20 mins recovery run, then head into out mobility.
We will be doing this session outside, so please dress in warm clothing. We will provide yoga mats, but feel free to bring your own.
PM Session: This evening we will have our Tempo Run, which will be 6 mins at 7/10 and 3 mins recovery.
x4. Aim to keep a 7/10 effort on each block of work.
Tuesday
Time: 5:59am
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Entrance fee: https://isddubai.com/athletics-venuehire/
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. The session today will be 2km at 10km pace into 400m repeats at 3km pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. The session is 1km repeats, each with a 2 mins rest. Keep the effort about 8/10 on the km runs.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be holding the tempo pace (7/10) for 5 mins, each with a 1 min rest. Repeat the sequce 7x before coffees at 7am as a community.
Sunday
Time: 06:00
Session: Dirtopia
Location: The Sevens, check WA for exact Location:
From 6am - midday clients and coaches will be running Dirtopia. Come along and support if you are not running.
We start the week with hinge endurance and a spicy partner, AMRAP, with Deadlift ski and wall walks. On Tuesday, we have some gymnastics and interval work. Wednesday, we are working on our overhead strength with the push press and push jerk, followed by a fast workout and the second week of our assault bike work progression. Thursday, we are snatching in the strength piece and then a For Time workout to get after. We finish the week with a double workout for Friday therapy.
Monday:
Strength:
Barbell Good Mornings into Banded Good Mornings
Conditioning:
AMRAP 20 Partner Workout
15/12 cal Ski
8 DL (120/80)
3 wall walks
Tuesday:
Strength:
A) Kipping Pull Ups + Ring Rows
B) Wall Balls + Goblet Wall Sit
Conditioning:
In a 3 Minute window
30/24 Cal Row
10 burpee over the rower
AMRAP in the remaining time Box Jump steps down
rest 2 mins
x 4
Wednesday:
Strength:
Push Press + Push Jerk
Conditioning:
30-20-10
Alt Db Reverse lunge (2 x 50/35)
DB STOH
AB Mat sit-ups
Thursday:
Strength:
A) Snatch Complex Power Snatch + Hang Power Snatch + OHS
Conditioning:
5 rounds for time
12 Power Snatch (40/30)
12 Push-ups
30 Air squats
Friday:
Some 5-minute intervals to finish off the week. Will you be able to hold the pace? Have your running shoes, your lung,s and your gymnastic game ready!
ENGINE
Running into your Mikkos Cals from last week for Erg intervals into Running.
GYMNASTICS
This week we continue to focus on Toes to Bar utilising other skill work/progressions for the movement before we shift our focus to Handstand hold/walk work!
HYROX
Hyrox Specific Strength work into running into a sled and farmers carry workout.
MOBILITY
There is no mobility this week. It will resume on Saturday, 25th of January.
PURE STRENGTH
On Monday in Pure Strength, we are hitting some banded bench presses and progressing the loading on this and the banded row. Wednesday, we have banded back squats followed by some heavy hip thrusts.
WEIGHTLIFTING
This week in Weightlifting, we are focused on the Hang Snatch, which has some snatch balance, a Heavy Snatch complex, and some Pulls.
More often than not, when you cannot do something, it makes you want to do it more. How many times to do you not have the motivation to go for your run or gym session? Then, the second you can’t go, it is all you want to do?! You crave the feeling of running, and you are envious of those around you exercising.
It’s totally normal to take exercising for granted when we have the ability to do it day in day out. But something that becomes even more apparent when I see athletes not able to run, is the relationship between their running and their mental health.
When you Google “mental health and running” the below comes up:
Running regularly at a moderate or vigorous level can improve your mental health.
Multiple studies have shown that regular aerobic exercise and primarily jogging reduces the symptoms of clinical depression. And according to studies cited by the Anxiety and Depression Association of America, running and other forms of vigorous exercise can reduce anxiety symptoms and help you relax.
Running assists the body in producing neurotransmitters in the brain that literally boost one's mood. Increased dopamine and serotonin simply help improve outlook and mood and, in some cases, can offer critical relief to those dealing with symptoms of anxiety or depression.
Makes sense to me! Everyone has different stresses in life. Whether these are stemming from work, family, or a global pandemic, they will occur and challenge your mental wellbeing. Working on your mental health doesn’t need to be taboo or expensive. It can be as simple of doing something that you enjoy or that is good for you. Running is a perfect example here.
Our coached sessions at InnerFight are just as much about bringing people together in the community as they are about getting the work done. Yes, we want you to try, to improve, to hit PBs and goals, but we also want you to be better at life. If this means coming to a session for the social aspect and surrounding yourself with likeminded individuals, then we are more than happy with this. It’s not about being the best or the fastest, from my point of view it's about giving you an hour in your day that is fulfilling and rewarding. You might use a session to escape a hectic household, or to mull over a problem at work, or to catch up with a friend.
For me running after work (when I had an office-based job) was my way of de-stressing and clearing my head, it just so happened that it was also my daily exercise and my commute. Running has brought so much more to my life than some PBs and splits. From the people I have met to the experiences I have had, there are simply too many positive memories to list them all.
Going for a run doesn’t need to be lonely, boring, long, or fast. You can walk, jog, and chat. I encourage you to give it a go, like properly try it. If this means committing to a group session, embrace it!
And to those who sit and watch and say I’m mental for running so much, I beg to differ.
Monday
Time: 5:59am and 5:59pm
Location: InnerFight
Session: LRC Mobility and Tempo
AM Session:
We will start the session with a 20 mins recovery run, then head into out mobility.
We will be doing this session outside, so please dress in warm clothing. We will provide yoga mats, but feel free to bring your own.
PM Session: This evening we will have our Tempo Run, which will be 6 mins at 7/10 and 3 mins recovery.
x4. Aim to keep a 7/10 effort on each block of work.
Tuesday
Time: 5:59am
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Entrance fee: https://isddubai.com/athletics-venuehire/
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. The session today will be 2km at 10km pace into 400m repeats at 3km pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. The session is 1km repeats, each with a 2 mins rest. Keep the effort about 8/10 on the km runs.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be holding the tempo pace (7/10) for 5 mins, each with a 1 min rest. Repeat the sequce 7x before coffees at 7am as a community.
Sunday
Time: 06:00
Session: Dirtopia
Location: The Sevens, check WA for exact Location:
From 6am - midday clients and coaches will be running Dirtopia. Come along and support if you are not running.
We start the week with hinge endurance and a spicy partner, AMRAP, with Deadlift ski and wall walks. On Tuesday, we have some gymnastics and interval work. Wednesday, we are working on our overhead strength with the push press and push jerk, followed by a fast workout and the second week of our assault bike work progression. Thursday, we are snatching in the strength piece and then a For Time workout to get after. We finish the week with a double workout for Friday therapy.
Monday:
Strength:
Barbell Good Mornings into Banded Good Mornings
Conditioning:
AMRAP 20 Partner Workout
15/12 cal Ski
8 DL (120/80)
3 wall walks
Tuesday:
Strength:
A) Kipping Pull Ups + Ring Rows
B) Wall Balls + Goblet Wall Sit
Conditioning:
In a 3 Minute window
30/24 Cal Row
10 burpee over the rower
AMRAP in the remaining time Box Jump steps down
rest 2 mins
x 4
Wednesday:
Strength:
Push Press + Push Jerk
Conditioning:
30-20-10
Alt Db Reverse lunge (2 x 50/35)
DB STOH
AB Mat sit-ups
Thursday:
Strength:
A) Snatch Complex Power Snatch + Hang Power Snatch + OHS
Conditioning:
5 rounds for time
12 Power Snatch (40/30)
12 Push-ups
30 Air squats
Friday:
Some 5-minute intervals to finish off the week. Will you be able to hold the pace? Have your running shoes, your lung,s and your gymnastic game ready!
ENGINE
Running into your Mikkos Cals from last week for Erg intervals into Running.
GYMNASTICS
This week we continue to focus on Toes to Bar utilising other skill work/progressions for the movement before we shift our focus to Handstand hold/walk work!
HYROX
Hyrox Specific Strength work into running into a sled and farmers carry workout.
MOBILITY
There is no mobility this week. It will resume on Saturday, 25th of January.
PURE STRENGTH
On Monday in Pure Strength, we are hitting some banded bench presses and progressing the loading on this and the banded row. Wednesday, we have banded back squats followed by some heavy hip thrusts.
WEIGHTLIFTING
This week in Weightlifting, we are focused on the Hang Snatch, which has some snatch balance, a Heavy Snatch complex, and some Pulls.
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.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
More often than not, when you cannot do something, it makes you want to do it more. How many times to do you not have the motivation to go for your run or gym session? Then, the second you can’t go, it is all you want to do?! You crave the feeling of running, and you are envious of those around you exercising.
It’s totally normal to take exercising for granted when we have the ability to do it day in day out. But something that becomes even more apparent when I see athletes not able to run, is the relationship between their running and their mental health.
When you Google “mental health and running” the below comes up:
Running regularly at a moderate or vigorous level can improve your mental health.
Multiple studies have shown that regular aerobic exercise and primarily jogging reduces the symptoms of clinical depression. And according to studies cited by the Anxiety and Depression Association of America, running and other forms of vigorous exercise can reduce anxiety symptoms and help you relax.
Running assists the body in producing neurotransmitters in the brain that literally boost one's mood. Increased dopamine and serotonin simply help improve outlook and mood and, in some cases, can offer critical relief to those dealing with symptoms of anxiety or depression.
Makes sense to me! Everyone has different stresses in life. Whether these are stemming from work, family, or a global pandemic, they will occur and challenge your mental wellbeing. Working on your mental health doesn’t need to be taboo or expensive. It can be as simple of doing something that you enjoy or that is good for you. Running is a perfect example here.
Our coached sessions at InnerFight are just as much about bringing people together in the community as they are about getting the work done. Yes, we want you to try, to improve, to hit PBs and goals, but we also want you to be better at life. If this means coming to a session for the social aspect and surrounding yourself with likeminded individuals, then we are more than happy with this. It’s not about being the best or the fastest, from my point of view it's about giving you an hour in your day that is fulfilling and rewarding. You might use a session to escape a hectic household, or to mull over a problem at work, or to catch up with a friend.
For me running after work (when I had an office-based job) was my way of de-stressing and clearing my head, it just so happened that it was also my daily exercise and my commute. Running has brought so much more to my life than some PBs and splits. From the people I have met to the experiences I have had, there are simply too many positive memories to list them all.
Going for a run doesn’t need to be lonely, boring, long, or fast. You can walk, jog, and chat. I encourage you to give it a go, like properly try it. If this means committing to a group session, embrace it!
And to those who sit and watch and say I’m mental for running so much, I beg to differ.
More often than not, when you cannot do something, it makes you want to do it more. How many times to do you not have the motivation to go for your run or gym session? Then, the second you can’t go, it is all you want to do?! You crave the feeling of running, and you are envious of those around you exercising.
It’s totally normal to take exercising for granted when we have the ability to do it day in day out. But something that becomes even more apparent when I see athletes not able to run, is the relationship between their running and their mental health.
When you Google “mental health and running” the below comes up:
Running regularly at a moderate or vigorous level can improve your mental health.
Multiple studies have shown that regular aerobic exercise and primarily jogging reduces the symptoms of clinical depression. And according to studies cited by the Anxiety and Depression Association of America, running and other forms of vigorous exercise can reduce anxiety symptoms and help you relax.
Running assists the body in producing neurotransmitters in the brain that literally boost one's mood. Increased dopamine and serotonin simply help improve outlook and mood and, in some cases, can offer critical relief to those dealing with symptoms of anxiety or depression.
Makes sense to me! Everyone has different stresses in life. Whether these are stemming from work, family, or a global pandemic, they will occur and challenge your mental wellbeing. Working on your mental health doesn’t need to be taboo or expensive. It can be as simple of doing something that you enjoy or that is good for you. Running is a perfect example here.
Our coached sessions at InnerFight are just as much about bringing people together in the community as they are about getting the work done. Yes, we want you to try, to improve, to hit PBs and goals, but we also want you to be better at life. If this means coming to a session for the social aspect and surrounding yourself with likeminded individuals, then we are more than happy with this. It’s not about being the best or the fastest, from my point of view it's about giving you an hour in your day that is fulfilling and rewarding. You might use a session to escape a hectic household, or to mull over a problem at work, or to catch up with a friend.
For me running after work (when I had an office-based job) was my way of de-stressing and clearing my head, it just so happened that it was also my daily exercise and my commute. Running has brought so much more to my life than some PBs and splits. From the people I have met to the experiences I have had, there are simply too many positive memories to list them all.
Going for a run doesn’t need to be lonely, boring, long, or fast. You can walk, jog, and chat. I encourage you to give it a go, like properly try it. If this means committing to a group session, embrace it!
And to those who sit and watch and say I’m mental for running so much, I beg to differ.
One-Hour Workout: Revving Your Swim Engine
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