Mentally Recovering From an Injury
.webp)
Whether you are a professional athlete, a weekend warrior or someone that loves to workout a few times per week, suffering an injury can feel like your whole world has stopped.
A lot of people use exercise as a coping mechanism for life stresses because exercise increases endorphins, dopamine and adrenaline. These chemicals are associated with feeling happy, confident, less stressed, less anxious and even feeling less physical pain.
Take those away and it's like taking away a drug. It’s not just the physical pain from an injury that you feel but the physiological pain as well and this can have a profound impact on our emotional well-being.
Emotional responses to injury can include: sadness, isolation, irritation, lack of motivation, anger, frustration, changes in appetite and sleep disturbance. These can lead to depression, anxiety and in some cases post-traumatic stress disorder.
Physical injury and mental health are therefore closely linked, when mental health is poor recovery often takes longer or doesn’t occur. Most people focus on doctor and physiotherapy visits, on doing their rehab exercises, eating better, reducing inflammation etc, but what is often overlooked is the importance of treating or managing the psychological side.
Recovering mentally can be equally or more difficult than recovering physically but the two need to go hand in hand.
You can take a proactive approach to mental recovery by following the below actions:
1. Acceptance
Accept your current state of injury and own your responsibility for your self-care. Acknowledging the problem makes it easier to develop a solid plan for recovery. Denial of the situation will only interfere with your recovery.
2. Honor your emotions
You may feel separated from your workout buddies, out of the loop of the action and frustrated by the inability to perform. Injury is a type of loss and you should be prepared for a variety of emotions related to your change of circumstances. You may experience the five stages of grief: denial, anger, bargaining, depression and acceptance. These stages don’t necessarily happen in order and moving back and forth between them is a normal part of processing.
3. Focus on the present
Whenever we are injured we want to be better right now. Truth is injuries require time and patience to heal. Focus on the here and now and take each small step at a time rather than focusing on the distant future. Reminding ourselves that right now, in this moment, we are actively healing will help.
4. Focus on the things you can control
Control your diet, drink more water, eat healthier foods and find alternatives ways to exercise. As a coach we are always creating new ways to adapt our clients training based off any injuries or niggles they may have. For example: If you have a shoulder injury then you can always focus on your lower body and core until your shoulder has healed.
5. Maintain optimism and visualize
Healing from an injury and the time required to recover from it can lead to being overwhelmed with negative thoughts. Use positive affirmations to keep your attitude optimistic and you will find your body follows the suggestions of the mind. Visualize yourself back to full health. Your mind is a powerful healing tool and imagery has been used in healing for for centuries. By creating images in your mind, you can reduce pain and other symptoms tied to your condition. The more specific the visualization the more helpful it will likely be.
6. Set Goals
Goal setting is a good tool for anyone facing a lengthy healing process. It can help guide your behavior, create focus and sustain your momentum. It also helps us feel more in control. Hitting each small goal on the road to recovery will build self-esteem and keep your purpose or end goal clear.
7. Ask for help!
This is very important. We are hardwired to want to do things on our own and be independent-minded and asking for help often makes people feel uneasy because it requires surrendering control to someone else.
Having a coach or therapist that you can talk too can be a very helpful motivator and support system in getting you through your recovery process. Don’t be afraid to reach out to a friend, your coach or someone from your class. Most people do want to help.
Everyone is different and some people may take longer than others to come back from an injury for various reasons but one of the most important things to remember is that your situation is temporary and no matter what emotions you are feeling right now know that with work and time it WILL improve.
Equally if you see someone that is injured ask how they are physically but also consider what might be going on inside and not just on the outside. Don't just ask if they are ok without caring about the answer, be there to support them if needed.

ENGINE
Long EMOM with a mixture of machines and body weight exercises.
GYMNASTICS
This Tuesday, we’re focusing on pull-up progressions! Strict, kipping, and butterfly will appear, followed by lat and core supersets.
On Thursday evening, we’ll focus on handstand hold progressions before having some fun with handstand walks and finishing off the session with core and strength work.
HYROX
This is the Last Simulation before race week. We will lower the volume but keep the intensity high to make sure you are ready for race day!
ENGINE: Long EMOM with a mixture of machines and body weight exercises
MOBILITY
This week, we have the topic: Why are your calves and hamstrings always tight? What can we do to remedy this? Get yourself booked in, and I will show you! This is a great session for everyone, but it is extra beneficial to those runners out there!
PURE STRENGTH
This week's pure strength, we have a chance to progress our 20 RM RDL, followed by some heavy press and strict press cluster sets.
WEIGHTLIFTING
This week in weightlifting, we are focusing on the squat clean. With a fun complex followed by some pulls. Perfect technique session, working on the barbell timing and full depth in the clean

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 - Jebel Jais Ride
Today our weekly endurance ride is at Jebel Jais! If you're interested to join email us here.
.jpg)
Monday
There is no in person session this week at LRC. Those who are Unlimited Members, your Training Peaks have been programmed still.
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 600m repeats. Which will start at 5km pace and progress to 3km pace, so that the pace increases within each rep.
Wednesday
There is no in person session this week at LRC. Those who are Unlimited Members, your Training Peaks have been programmed still.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running a negative split session, meaning that the second half is faster than the first. After 30 mins of easy running, lock into a 20 mins block of effort from 7 - 9 RPE.
Saturday
Time: 5:15am
Location: Cape Town
Session: Two Oceans
Today the 56km runners will be taking on Two Oceans.
Sunday
Time: 6:00am
Location: Cape Town
Session: Two Oceans
Today the 21km runners will be taking on Two Oceans.
.jpg)
Eid Mubarak, we hope you all have a great long weekend! Class times are different this week, so please check the schedule on Mindbody! We have a great week lined up, so see you all on the gym floor!
Monday:
We start the week with an epic partner workout. Grab a partner, and let's start the week with a bang!
Conditioning:
40 min amrap in pairs
50 Cal Row
6 wall walks
50 CB Clean and Jerk
6 Wall Walks
50 Box Jump Overs
6 Wall Walks
Tuesday:
On Tuesday, we have some push-and-pull work in our strength area, focused on overhead pressing, and then 2 12-minute AMRAPs for you to get stuck into.
Strength:
Every 90 sec x 8 Alt between
A: 8 Dual DB Z press
B: 20 Alt Gorilla Rows
Conditioning:
12 min amrap
30 Wall balls
30/25 cal ski
30 Double Unders
Rest 3 Mins
12 min amrap
30/25 Sal Ass bike
20 V Ups
20 Russian KB Swings
Wednesday:
Wednesday, we are hitting some paused back squats in the strength, and then we get after a real grind of a WOD with some burpee pull-ups, front squats, and running.
Strength:
Every 2 mins x 6 - 3/3/2/2/1/1 Tempo Back Squats @21X1
Conditioning:
10 rounds for time
5 Front Squats
Pool Run
5 burpee pull-ups
Thursday:
Thursday, snatch complex with some accessory, followed by the workout ACID BATH.
Strength:
Every 2 mins x 8 - 1 Snatch Pull + 1 hang Power Snatch +
1 Power snatch
rest 3 mins
Every 2 mins x 3 - 5 Snatch Grip Deadlift
Conditioning:
For time
500m ski
500m row
1000m c2 bike
Friday:
FUF - Finishing the week with some push-pull work in the strength, before an all-in barbell workout to end the week! What Better!
Strength:
Every 2 mins x 5 - 5 push press
rest 3 mins
Every 2 mins x 4 complete 6 DB bench Press @ 30x1 + 3-5 strict pull ups
Conditioning:
5 min amrap
9 Deadlift
6 Hang Power Clean
3 STOH
Rest 3 mins x 3
.webp)
Whether you are a professional athlete, a weekend warrior or someone that loves to workout a few times per week, suffering an injury can feel like your whole world has stopped.
A lot of people use exercise as a coping mechanism for life stresses because exercise increases endorphins, dopamine and adrenaline. These chemicals are associated with feeling happy, confident, less stressed, less anxious and even feeling less physical pain.
Take those away and it's like taking away a drug. It’s not just the physical pain from an injury that you feel but the physiological pain as well and this can have a profound impact on our emotional well-being.
Emotional responses to injury can include: sadness, isolation, irritation, lack of motivation, anger, frustration, changes in appetite and sleep disturbance. These can lead to depression, anxiety and in some cases post-traumatic stress disorder.
Physical injury and mental health are therefore closely linked, when mental health is poor recovery often takes longer or doesn’t occur. Most people focus on doctor and physiotherapy visits, on doing their rehab exercises, eating better, reducing inflammation etc, but what is often overlooked is the importance of treating or managing the psychological side.
Recovering mentally can be equally or more difficult than recovering physically but the two need to go hand in hand.
You can take a proactive approach to mental recovery by following the below actions:
1. Acceptance
Accept your current state of injury and own your responsibility for your self-care. Acknowledging the problem makes it easier to develop a solid plan for recovery. Denial of the situation will only interfere with your recovery.
2. Honor your emotions
You may feel separated from your workout buddies, out of the loop of the action and frustrated by the inability to perform. Injury is a type of loss and you should be prepared for a variety of emotions related to your change of circumstances. You may experience the five stages of grief: denial, anger, bargaining, depression and acceptance. These stages don’t necessarily happen in order and moving back and forth between them is a normal part of processing.
3. Focus on the present
Whenever we are injured we want to be better right now. Truth is injuries require time and patience to heal. Focus on the here and now and take each small step at a time rather than focusing on the distant future. Reminding ourselves that right now, in this moment, we are actively healing will help.
4. Focus on the things you can control
Control your diet, drink more water, eat healthier foods and find alternatives ways to exercise. As a coach we are always creating new ways to adapt our clients training based off any injuries or niggles they may have. For example: If you have a shoulder injury then you can always focus on your lower body and core until your shoulder has healed.
5. Maintain optimism and visualize
Healing from an injury and the time required to recover from it can lead to being overwhelmed with negative thoughts. Use positive affirmations to keep your attitude optimistic and you will find your body follows the suggestions of the mind. Visualize yourself back to full health. Your mind is a powerful healing tool and imagery has been used in healing for for centuries. By creating images in your mind, you can reduce pain and other symptoms tied to your condition. The more specific the visualization the more helpful it will likely be.
6. Set Goals
Goal setting is a good tool for anyone facing a lengthy healing process. It can help guide your behavior, create focus and sustain your momentum. It also helps us feel more in control. Hitting each small goal on the road to recovery will build self-esteem and keep your purpose or end goal clear.
7. Ask for help!
This is very important. We are hardwired to want to do things on our own and be independent-minded and asking for help often makes people feel uneasy because it requires surrendering control to someone else.
Having a coach or therapist that you can talk too can be a very helpful motivator and support system in getting you through your recovery process. Don’t be afraid to reach out to a friend, your coach or someone from your class. Most people do want to help.
Everyone is different and some people may take longer than others to come back from an injury for various reasons but one of the most important things to remember is that your situation is temporary and no matter what emotions you are feeling right now know that with work and time it WILL improve.
Equally if you see someone that is injured ask how they are physically but also consider what might be going on inside and not just on the outside. Don't just ask if they are ok without caring about the answer, be there to support them if needed.

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 - Jebel Jais Ride
Today our weekly endurance ride is at Jebel Jais! If you're interested to join email us here.
.jpg)
Monday
There is no in person session this week at LRC. Those who are Unlimited Members, your Training Peaks have been programmed still.
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 600m repeats. Which will start at 5km pace and progress to 3km pace, so that the pace increases within each rep.
Wednesday
There is no in person session this week at LRC. Those who are Unlimited Members, your Training Peaks have been programmed still.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running a negative split session, meaning that the second half is faster than the first. After 30 mins of easy running, lock into a 20 mins block of effort from 7 - 9 RPE.
Saturday
Time: 5:15am
Location: Cape Town
Session: Two Oceans
Today the 56km runners will be taking on Two Oceans.
Sunday
Time: 6:00am
Location: Cape Town
Session: Two Oceans
Today the 21km runners will be taking on Two Oceans.
.jpg)
Eid Mubarak, we hope you all have a great long weekend! Class times are different this week, so please check the schedule on Mindbody! We have a great week lined up, so see you all on the gym floor!
Monday:
We start the week with an epic partner workout. Grab a partner, and let's start the week with a bang!
Conditioning:
40 min amrap in pairs
50 Cal Row
6 wall walks
50 CB Clean and Jerk
6 Wall Walks
50 Box Jump Overs
6 Wall Walks
Tuesday:
On Tuesday, we have some push-and-pull work in our strength area, focused on overhead pressing, and then 2 12-minute AMRAPs for you to get stuck into.
Strength:
Every 90 sec x 8 Alt between
A: 8 Dual DB Z press
B: 20 Alt Gorilla Rows
Conditioning:
12 min amrap
30 Wall balls
30/25 cal ski
30 Double Unders
Rest 3 Mins
12 min amrap
30/25 Sal Ass bike
20 V Ups
20 Russian KB Swings
Wednesday:
Wednesday, we are hitting some paused back squats in the strength, and then we get after a real grind of a WOD with some burpee pull-ups, front squats, and running.
Strength:
Every 2 mins x 6 - 3/3/2/2/1/1 Tempo Back Squats @21X1
Conditioning:
10 rounds for time
5 Front Squats
Pool Run
5 burpee pull-ups
Thursday:
Thursday, snatch complex with some accessory, followed by the workout ACID BATH.
Strength:
Every 2 mins x 8 - 1 Snatch Pull + 1 hang Power Snatch +
1 Power snatch
rest 3 mins
Every 2 mins x 3 - 5 Snatch Grip Deadlift
Conditioning:
For time
500m ski
500m row
1000m c2 bike
Friday:
FUF - Finishing the week with some push-pull work in the strength, before an all-in barbell workout to end the week! What Better!
Strength:
Every 2 mins x 5 - 5 push press
rest 3 mins
Every 2 mins x 4 complete 6 DB bench Press @ 30x1 + 3-5 strict pull ups
Conditioning:
5 min amrap
9 Deadlift
6 Hang Power Clean
3 STOH
Rest 3 mins x 3

ENGINE
Long EMOM with a mixture of machines and body weight exercises.
GYMNASTICS
This Tuesday, we’re focusing on pull-up progressions! Strict, kipping, and butterfly will appear, followed by lat and core supersets.
On Thursday evening, we’ll focus on handstand hold progressions before having some fun with handstand walks and finishing off the session with core and strength work.
HYROX
This is the Last Simulation before race week. We will lower the volume but keep the intensity high to make sure you are ready for race day!
ENGINE: Long EMOM with a mixture of machines and body weight exercises
MOBILITY
This week, we have the topic: Why are your calves and hamstrings always tight? What can we do to remedy this? Get yourself booked in, and I will show you! This is a great session for everyone, but it is extra beneficial to those runners out there!
PURE STRENGTH
This week's pure strength, we have a chance to progress our 20 RM RDL, followed by some heavy press and strict press cluster sets.
WEIGHTLIFTING
This week in weightlifting, we are focusing on the squat clean. With a fun complex followed by some pulls. Perfect technique session, working on the barbell timing and full depth in the clean
.webp)
Whether you are a professional athlete, a weekend warrior or someone that loves to workout a few times per week, suffering an injury can feel like your whole world has stopped.
A lot of people use exercise as a coping mechanism for life stresses because exercise increases endorphins, dopamine and adrenaline. These chemicals are associated with feeling happy, confident, less stressed, less anxious and even feeling less physical pain.
Take those away and it's like taking away a drug. It’s not just the physical pain from an injury that you feel but the physiological pain as well and this can have a profound impact on our emotional well-being.
Emotional responses to injury can include: sadness, isolation, irritation, lack of motivation, anger, frustration, changes in appetite and sleep disturbance. These can lead to depression, anxiety and in some cases post-traumatic stress disorder.
Physical injury and mental health are therefore closely linked, when mental health is poor recovery often takes longer or doesn’t occur. Most people focus on doctor and physiotherapy visits, on doing their rehab exercises, eating better, reducing inflammation etc, but what is often overlooked is the importance of treating or managing the psychological side.
Recovering mentally can be equally or more difficult than recovering physically but the two need to go hand in hand.
You can take a proactive approach to mental recovery by following the below actions:
1. Acceptance
Accept your current state of injury and own your responsibility for your self-care. Acknowledging the problem makes it easier to develop a solid plan for recovery. Denial of the situation will only interfere with your recovery.
2. Honor your emotions
You may feel separated from your workout buddies, out of the loop of the action and frustrated by the inability to perform. Injury is a type of loss and you should be prepared for a variety of emotions related to your change of circumstances. You may experience the five stages of grief: denial, anger, bargaining, depression and acceptance. These stages don’t necessarily happen in order and moving back and forth between them is a normal part of processing.
3. Focus on the present
Whenever we are injured we want to be better right now. Truth is injuries require time and patience to heal. Focus on the here and now and take each small step at a time rather than focusing on the distant future. Reminding ourselves that right now, in this moment, we are actively healing will help.
4. Focus on the things you can control
Control your diet, drink more water, eat healthier foods and find alternatives ways to exercise. As a coach we are always creating new ways to adapt our clients training based off any injuries or niggles they may have. For example: If you have a shoulder injury then you can always focus on your lower body and core until your shoulder has healed.
5. Maintain optimism and visualize
Healing from an injury and the time required to recover from it can lead to being overwhelmed with negative thoughts. Use positive affirmations to keep your attitude optimistic and you will find your body follows the suggestions of the mind. Visualize yourself back to full health. Your mind is a powerful healing tool and imagery has been used in healing for for centuries. By creating images in your mind, you can reduce pain and other symptoms tied to your condition. The more specific the visualization the more helpful it will likely be.
6. Set Goals
Goal setting is a good tool for anyone facing a lengthy healing process. It can help guide your behavior, create focus and sustain your momentum. It also helps us feel more in control. Hitting each small goal on the road to recovery will build self-esteem and keep your purpose or end goal clear.
7. Ask for help!
This is very important. We are hardwired to want to do things on our own and be independent-minded and asking for help often makes people feel uneasy because it requires surrendering control to someone else.
Having a coach or therapist that you can talk too can be a very helpful motivator and support system in getting you through your recovery process. Don’t be afraid to reach out to a friend, your coach or someone from your class. Most people do want to help.
Everyone is different and some people may take longer than others to come back from an injury for various reasons but one of the most important things to remember is that your situation is temporary and no matter what emotions you are feeling right now know that with work and time it WILL improve.
Equally if you see someone that is injured ask how they are physically but also consider what might be going on inside and not just on the outside. Don't just ask if they are ok without caring about the answer, be there to support them if needed.
.jpg)
Monday
There is no in person session this week at LRC. Those who are Unlimited Members, your Training Peaks have been programmed still.
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 600m repeats. Which will start at 5km pace and progress to 3km pace, so that the pace increases within each rep.
Wednesday
There is no in person session this week at LRC. Those who are Unlimited Members, your Training Peaks have been programmed still.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running a negative split session, meaning that the second half is faster than the first. After 30 mins of easy running, lock into a 20 mins block of effort from 7 - 9 RPE.
Saturday
Time: 5:15am
Location: Cape Town
Session: Two Oceans
Today the 56km runners will be taking on Two Oceans.
Sunday
Time: 6:00am
Location: Cape Town
Session: Two Oceans
Today the 21km runners will be taking on Two Oceans.
.jpg)
Eid Mubarak, we hope you all have a great long weekend! Class times are different this week, so please check the schedule on Mindbody! We have a great week lined up, so see you all on the gym floor!
Monday:
We start the week with an epic partner workout. Grab a partner, and let's start the week with a bang!
Conditioning:
40 min amrap in pairs
50 Cal Row
6 wall walks
50 CB Clean and Jerk
6 Wall Walks
50 Box Jump Overs
6 Wall Walks
Tuesday:
On Tuesday, we have some push-and-pull work in our strength area, focused on overhead pressing, and then 2 12-minute AMRAPs for you to get stuck into.
Strength:
Every 90 sec x 8 Alt between
A: 8 Dual DB Z press
B: 20 Alt Gorilla Rows
Conditioning:
12 min amrap
30 Wall balls
30/25 cal ski
30 Double Unders
Rest 3 Mins
12 min amrap
30/25 Sal Ass bike
20 V Ups
20 Russian KB Swings
Wednesday:
Wednesday, we are hitting some paused back squats in the strength, and then we get after a real grind of a WOD with some burpee pull-ups, front squats, and running.
Strength:
Every 2 mins x 6 - 3/3/2/2/1/1 Tempo Back Squats @21X1
Conditioning:
10 rounds for time
5 Front Squats
Pool Run
5 burpee pull-ups
Thursday:
Thursday, snatch complex with some accessory, followed by the workout ACID BATH.
Strength:
Every 2 mins x 8 - 1 Snatch Pull + 1 hang Power Snatch +
1 Power snatch
rest 3 mins
Every 2 mins x 3 - 5 Snatch Grip Deadlift
Conditioning:
For time
500m ski
500m row
1000m c2 bike
Friday:
FUF - Finishing the week with some push-pull work in the strength, before an all-in barbell workout to end the week! What Better!
Strength:
Every 2 mins x 5 - 5 push press
rest 3 mins
Every 2 mins x 4 complete 6 DB bench Press @ 30x1 + 3-5 strict pull ups
Conditioning:
5 min amrap
9 Deadlift
6 Hang Power Clean
3 STOH
Rest 3 mins x 3

ENGINE
Long EMOM with a mixture of machines and body weight exercises.
GYMNASTICS
This Tuesday, we’re focusing on pull-up progressions! Strict, kipping, and butterfly will appear, followed by lat and core supersets.
On Thursday evening, we’ll focus on handstand hold progressions before having some fun with handstand walks and finishing off the session with core and strength work.
HYROX
This is the Last Simulation before race week. We will lower the volume but keep the intensity high to make sure you are ready for race day!
ENGINE: Long EMOM with a mixture of machines and body weight exercises
MOBILITY
This week, we have the topic: Why are your calves and hamstrings always tight? What can we do to remedy this? Get yourself booked in, and I will show you! This is a great session for everyone, but it is extra beneficial to those runners out there!
PURE STRENGTH
This week's pure strength, we have a chance to progress our 20 RM RDL, followed by some heavy press and strict press cluster sets.
WEIGHTLIFTING
This week in weightlifting, we are focusing on the squat clean. With a fun complex followed by some pulls. Perfect technique session, working on the barbell timing and full depth in the clean

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 - Jebel Jais Ride
Today our weekly endurance ride is at Jebel Jais! If you're interested to join email us here.
.webp)
Whether you are a professional athlete, a weekend warrior or someone that loves to workout a few times per week, suffering an injury can feel like your whole world has stopped.
A lot of people use exercise as a coping mechanism for life stresses because exercise increases endorphins, dopamine and adrenaline. These chemicals are associated with feeling happy, confident, less stressed, less anxious and even feeling less physical pain.
Take those away and it's like taking away a drug. It’s not just the physical pain from an injury that you feel but the physiological pain as well and this can have a profound impact on our emotional well-being.
Emotional responses to injury can include: sadness, isolation, irritation, lack of motivation, anger, frustration, changes in appetite and sleep disturbance. These can lead to depression, anxiety and in some cases post-traumatic stress disorder.
Physical injury and mental health are therefore closely linked, when mental health is poor recovery often takes longer or doesn’t occur. Most people focus on doctor and physiotherapy visits, on doing their rehab exercises, eating better, reducing inflammation etc, but what is often overlooked is the importance of treating or managing the psychological side.
Recovering mentally can be equally or more difficult than recovering physically but the two need to go hand in hand.
You can take a proactive approach to mental recovery by following the below actions:
1. Acceptance
Accept your current state of injury and own your responsibility for your self-care. Acknowledging the problem makes it easier to develop a solid plan for recovery. Denial of the situation will only interfere with your recovery.
2. Honor your emotions
You may feel separated from your workout buddies, out of the loop of the action and frustrated by the inability to perform. Injury is a type of loss and you should be prepared for a variety of emotions related to your change of circumstances. You may experience the five stages of grief: denial, anger, bargaining, depression and acceptance. These stages don’t necessarily happen in order and moving back and forth between them is a normal part of processing.
3. Focus on the present
Whenever we are injured we want to be better right now. Truth is injuries require time and patience to heal. Focus on the here and now and take each small step at a time rather than focusing on the distant future. Reminding ourselves that right now, in this moment, we are actively healing will help.
4. Focus on the things you can control
Control your diet, drink more water, eat healthier foods and find alternatives ways to exercise. As a coach we are always creating new ways to adapt our clients training based off any injuries or niggles they may have. For example: If you have a shoulder injury then you can always focus on your lower body and core until your shoulder has healed.
5. Maintain optimism and visualize
Healing from an injury and the time required to recover from it can lead to being overwhelmed with negative thoughts. Use positive affirmations to keep your attitude optimistic and you will find your body follows the suggestions of the mind. Visualize yourself back to full health. Your mind is a powerful healing tool and imagery has been used in healing for for centuries. By creating images in your mind, you can reduce pain and other symptoms tied to your condition. The more specific the visualization the more helpful it will likely be.
6. Set Goals
Goal setting is a good tool for anyone facing a lengthy healing process. It can help guide your behavior, create focus and sustain your momentum. It also helps us feel more in control. Hitting each small goal on the road to recovery will build self-esteem and keep your purpose or end goal clear.
7. Ask for help!
This is very important. We are hardwired to want to do things on our own and be independent-minded and asking for help often makes people feel uneasy because it requires surrendering control to someone else.
Having a coach or therapist that you can talk too can be a very helpful motivator and support system in getting you through your recovery process. Don’t be afraid to reach out to a friend, your coach or someone from your class. Most people do want to help.
Everyone is different and some people may take longer than others to come back from an injury for various reasons but one of the most important things to remember is that your situation is temporary and no matter what emotions you are feeling right now know that with work and time it WILL improve.
Equally if you see someone that is injured ask how they are physically but also consider what might be going on inside and not just on the outside. Don't just ask if they are ok without caring about the answer, be there to support them if needed.
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Whether you are a professional athlete, a weekend warrior or someone that loves to workout a few times per week, suffering an injury can feel like your whole world has stopped.
A lot of people use exercise as a coping mechanism for life stresses because exercise increases endorphins, dopamine and adrenaline. These chemicals are associated with feeling happy, confident, less stressed, less anxious and even feeling less physical pain.
Take those away and it's like taking away a drug. It’s not just the physical pain from an injury that you feel but the physiological pain as well and this can have a profound impact on our emotional well-being.
Emotional responses to injury can include: sadness, isolation, irritation, lack of motivation, anger, frustration, changes in appetite and sleep disturbance. These can lead to depression, anxiety and in some cases post-traumatic stress disorder.
Physical injury and mental health are therefore closely linked, when mental health is poor recovery often takes longer or doesn’t occur. Most people focus on doctor and physiotherapy visits, on doing their rehab exercises, eating better, reducing inflammation etc, but what is often overlooked is the importance of treating or managing the psychological side.
Recovering mentally can be equally or more difficult than recovering physically but the two need to go hand in hand.
You can take a proactive approach to mental recovery by following the below actions:
1. Acceptance
Accept your current state of injury and own your responsibility for your self-care. Acknowledging the problem makes it easier to develop a solid plan for recovery. Denial of the situation will only interfere with your recovery.
2. Honor your emotions
You may feel separated from your workout buddies, out of the loop of the action and frustrated by the inability to perform. Injury is a type of loss and you should be prepared for a variety of emotions related to your change of circumstances. You may experience the five stages of grief: denial, anger, bargaining, depression and acceptance. These stages don’t necessarily happen in order and moving back and forth between them is a normal part of processing.
3. Focus on the present
Whenever we are injured we want to be better right now. Truth is injuries require time and patience to heal. Focus on the here and now and take each small step at a time rather than focusing on the distant future. Reminding ourselves that right now, in this moment, we are actively healing will help.
4. Focus on the things you can control
Control your diet, drink more water, eat healthier foods and find alternatives ways to exercise. As a coach we are always creating new ways to adapt our clients training based off any injuries or niggles they may have. For example: If you have a shoulder injury then you can always focus on your lower body and core until your shoulder has healed.
5. Maintain optimism and visualize
Healing from an injury and the time required to recover from it can lead to being overwhelmed with negative thoughts. Use positive affirmations to keep your attitude optimistic and you will find your body follows the suggestions of the mind. Visualize yourself back to full health. Your mind is a powerful healing tool and imagery has been used in healing for for centuries. By creating images in your mind, you can reduce pain and other symptoms tied to your condition. The more specific the visualization the more helpful it will likely be.
6. Set Goals
Goal setting is a good tool for anyone facing a lengthy healing process. It can help guide your behavior, create focus and sustain your momentum. It also helps us feel more in control. Hitting each small goal on the road to recovery will build self-esteem and keep your purpose or end goal clear.
7. Ask for help!
This is very important. We are hardwired to want to do things on our own and be independent-minded and asking for help often makes people feel uneasy because it requires surrendering control to someone else.
Having a coach or therapist that you can talk too can be a very helpful motivator and support system in getting you through your recovery process. Don’t be afraid to reach out to a friend, your coach or someone from your class. Most people do want to help.
Everyone is different and some people may take longer than others to come back from an injury for various reasons but one of the most important things to remember is that your situation is temporary and no matter what emotions you are feeling right now know that with work and time it WILL improve.
Equally if you see someone that is injured ask how they are physically but also consider what might be going on inside and not just on the outside. Don't just ask if they are ok without caring about the answer, be there to support them if needed.

One-Hour Workout: Revving Your Swim Engine
