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Running in the Heat
Top Tips for Summer Running in Dubai
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For anyone in the Northern half of the world, Summer is here. The Dubai heat and humidity has kicked in and I keep looking at peoples' Strava runs and ‘feels like 48’, ‘96% humidity’ at 6:30 AM is now a common sight. People might not pick summer as their favourite season to run outside in Dubai with the winter months falling into favour, but the summer heat has A LOT going for it. Here are some top tips for running in the heat.
Adapt the training: You will not be able to hit the same level of intensity as you could do in the cooler climates or as the barometer rises in the morning. Paces will need to reduce, you will not need to run for as long, you will need to train earlier in the morning. If you get towards the end of a session and still feel good, its ok to push a little harder but you don’t want to smoke yourself from the beginning.
Hydrate: Seems obvious but you WILL sweat more during and post exercise. Your body is working in overdrive to try to keep you cool. Make sure you are well hydrated the night before a run and pre-run. Adding electrolytes to your hydration will be essential. Don’t know how much you sweat in a run? – try this. Weigh yourself before and after running (naked if possible), factor in differences from urination and water taken whilst running. The difference will be your sweat rate. You will probably be shocked at how much you lost – I dropped 1.5kg in the UK on an easy 60mins. Rehydrate with 1.5x the amount lost. A 1kg loss = 1litre of hydration.
It takes time: If you are new to running its going to take 7-14 days to acclimatise to the heat. Start small and gradually increase your run time and intensity. Your body will learn to adapt by sweating less, dropping your Hr and decreasing your core temperature.
Ditch the brunch: Alcohol has a dehydrating effect so whilst going for a morning after run post ‘sesh’ may help you ‘sweat it out’ you are doing more harm than good. Drink less, hydrate more and be prepared to take a rest day if you do go out and have one to many.
Prepare: Sunburn, chafe, blisters are all more common in the hot weather and prevention is better than cure. Wear a high factor sunscreen. Invest in a decent pair of seamless undershorts /sports bra that fit well to combat the dreaded inner thigh and underarm chafe. Applying body glide pre-run to these areas can also help. If you are still unlucky enough to chafe, sudocrem is fantastic to apply to the area post run and I always keep a tub in my cool box just in case.
Mindset: We are all in the same position, its hot for everybody and we all suffer the same. Remember that you choose to run, its fantastic! If you prepare and approach the sessions with a winning attitude, then you will enjoy them much more. If you start a run moaning that it’s too hot and humid guess what? You’re not going to have fun.
To run in the heat, you need to prepare a little better, recover a little harder and adjust a few protocols but it can be done and be done very well. Stay safe, be sensible and keep on running. I look forward to seeing you out there on the tarmac or in the trails!
If you have any questions please feel free to drop me a DM @robjonesendurance or an Email rj@innerfight.com
ENGINE
Working on building powerful, resilient legs. Expect a mix of heavy leg-focused strength work designed to improve muscular endurance and replicate race demands.
GYMNASTICS
This Tuesday we're going upside down with handstand holds and handstand push-ups, testing balance, strength, and control. Then, we’ll lock in that overhead power with strength work.
On Thursday, we’ll visit the bar for pull-up progressions! Strict, kipping, and butterfly will appear, followed by lat and core supersets.
HYROX
Working on building powerful, resilient legs. Expect a mix of heavy leg-focused strength work designed to improve muscular endurance and replicate race demands.
MOBILITY
Keeping on that hip mobility, we will work through the same drills as the previous week, but now start upgrading the strengthening drills. Making sure we keep everything locked in place!
PURE STRENGTH
This week in pure strength, we start the week with some weighted push-ups, followed by rest-pause sets on the bench press. On Wednesday, we are progressing the loading on our RDL max set.
WEIGHTLIFTING
This week, we are spending time working on the split jerk technique in weightlifting. Spicy complex of power clean, front squat, jerk. Finishing off with an EMOM power clean. Make sure not to miss out.
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 6 mins blocks. You will take a 1 min recovery after each block and repeat the sequence 5x.
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 400m repeats at 5km pace. After each 400m you get a 25sec rest.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running 800s and 400s. Try to run your 400m efforts slighly faster than you 800m efforts.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be doing hill repeats on the canal bridge. Efforts will be short and sharp, working on your power. 10-12X
20secs at 9/10;
2mins walk back to starting point.
WELCOME TO HELLLLL WEEKKKKKK!!!!
Relax. Pack your bags with whatever training kit you own, and come ready for everything we throw at you! It will be wild and hard, but you will get through it! Let's Gooooooo!!!!!
Monday:
We kick the week off with a partner WOD featuring the Assault bike and the Barbell and then a chance to max out your Power Clean!!
Tuesday:
Tuesday, everyone's favourite, heavy back squats! The workout will be an oh my legs and lungs type of feeling!
Wednesday:
Wednesday, we are pressing in the strength, giving you a chance of a 1 Rep Max. Strongman conditioning where the harder you work the more rest you will get!
Thursday:
A twist on a HERO workout where you will only be moving your body weight! Do not let that fool you!
Friday:
Friday will be one for the books! Heavy Barbells combined with some Box Jumps and Wall Walks into an AMRAP of something that will be sure to bring the fire to your legs!
For anyone in the Northern half of the world, Summer is here. The Dubai heat and humidity has kicked in and I keep looking at peoples' Strava runs and ‘feels like 48’, ‘96% humidity’ at 6:30 AM is now a common sight. People might not pick summer as their favourite season to run outside in Dubai with the winter months falling into favour, but the summer heat has A LOT going for it. Here are some top tips for running in the heat.
Adapt the training: You will not be able to hit the same level of intensity as you could do in the cooler climates or as the barometer rises in the morning. Paces will need to reduce, you will not need to run for as long, you will need to train earlier in the morning. If you get towards the end of a session and still feel good, its ok to push a little harder but you don’t want to smoke yourself from the beginning.
Hydrate: Seems obvious but you WILL sweat more during and post exercise. Your body is working in overdrive to try to keep you cool. Make sure you are well hydrated the night before a run and pre-run. Adding electrolytes to your hydration will be essential. Don’t know how much you sweat in a run? – try this. Weigh yourself before and after running (naked if possible), factor in differences from urination and water taken whilst running. The difference will be your sweat rate. You will probably be shocked at how much you lost – I dropped 1.5kg in the UK on an easy 60mins. Rehydrate with 1.5x the amount lost. A 1kg loss = 1litre of hydration.
It takes time: If you are new to running its going to take 7-14 days to acclimatise to the heat. Start small and gradually increase your run time and intensity. Your body will learn to adapt by sweating less, dropping your Hr and decreasing your core temperature.
Ditch the brunch: Alcohol has a dehydrating effect so whilst going for a morning after run post ‘sesh’ may help you ‘sweat it out’ you are doing more harm than good. Drink less, hydrate more and be prepared to take a rest day if you do go out and have one to many.
Prepare: Sunburn, chafe, blisters are all more common in the hot weather and prevention is better than cure. Wear a high factor sunscreen. Invest in a decent pair of seamless undershorts /sports bra that fit well to combat the dreaded inner thigh and underarm chafe. Applying body glide pre-run to these areas can also help. If you are still unlucky enough to chafe, sudocrem is fantastic to apply to the area post run and I always keep a tub in my cool box just in case.
Mindset: We are all in the same position, its hot for everybody and we all suffer the same. Remember that you choose to run, its fantastic! If you prepare and approach the sessions with a winning attitude, then you will enjoy them much more. If you start a run moaning that it’s too hot and humid guess what? You’re not going to have fun.
To run in the heat, you need to prepare a little better, recover a little harder and adjust a few protocols but it can be done and be done very well. Stay safe, be sensible and keep on running. I look forward to seeing you out there on the tarmac or in the trails!
If you have any questions please feel free to drop me a DM @robjonesendurance or an Email rj@innerfight.com
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 6 mins blocks. You will take a 1 min recovery after each block and repeat the sequence 5x.
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 400m repeats at 5km pace. After each 400m you get a 25sec rest.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running 800s and 400s. Try to run your 400m efforts slighly faster than you 800m efforts.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be doing hill repeats on the canal bridge. Efforts will be short and sharp, working on your power. 10-12X
20secs at 9/10;
2mins walk back to starting point.
WELCOME TO HELLLLL WEEKKKKKK!!!!
Relax. Pack your bags with whatever training kit you own, and come ready for everything we throw at you! It will be wild and hard, but you will get through it! Let's Gooooooo!!!!!
Monday:
We kick the week off with a partner WOD featuring the Assault bike and the Barbell and then a chance to max out your Power Clean!!
Tuesday:
Tuesday, everyone's favourite, heavy back squats! The workout will be an oh my legs and lungs type of feeling!
Wednesday:
Wednesday, we are pressing in the strength, giving you a chance of a 1 Rep Max. Strongman conditioning where the harder you work the more rest you will get!
Thursday:
A twist on a HERO workout where you will only be moving your body weight! Do not let that fool you!
Friday:
Friday will be one for the books! Heavy Barbells combined with some Box Jumps and Wall Walks into an AMRAP of something that will be sure to bring the fire to your legs!
ENGINE
Working on building powerful, resilient legs. Expect a mix of heavy leg-focused strength work designed to improve muscular endurance and replicate race demands.
GYMNASTICS
This Tuesday we're going upside down with handstand holds and handstand push-ups, testing balance, strength, and control. Then, we’ll lock in that overhead power with strength work.
On Thursday, we’ll visit the bar for pull-up progressions! Strict, kipping, and butterfly will appear, followed by lat and core supersets.
HYROX
Working on building powerful, resilient legs. Expect a mix of heavy leg-focused strength work designed to improve muscular endurance and replicate race demands.
MOBILITY
Keeping on that hip mobility, we will work through the same drills as the previous week, but now start upgrading the strengthening drills. Making sure we keep everything locked in place!
PURE STRENGTH
This week in pure strength, we start the week with some weighted push-ups, followed by rest-pause sets on the bench press. On Wednesday, we are progressing the loading on our RDL max set.
WEIGHTLIFTING
This week, we are spending time working on the split jerk technique in weightlifting. Spicy complex of power clean, front squat, jerk. Finishing off with an EMOM power clean. Make sure not to miss out.
For anyone in the Northern half of the world, Summer is here. The Dubai heat and humidity has kicked in and I keep looking at peoples' Strava runs and ‘feels like 48’, ‘96% humidity’ at 6:30 AM is now a common sight. People might not pick summer as their favourite season to run outside in Dubai with the winter months falling into favour, but the summer heat has A LOT going for it. Here are some top tips for running in the heat.
Adapt the training: You will not be able to hit the same level of intensity as you could do in the cooler climates or as the barometer rises in the morning. Paces will need to reduce, you will not need to run for as long, you will need to train earlier in the morning. If you get towards the end of a session and still feel good, its ok to push a little harder but you don’t want to smoke yourself from the beginning.
Hydrate: Seems obvious but you WILL sweat more during and post exercise. Your body is working in overdrive to try to keep you cool. Make sure you are well hydrated the night before a run and pre-run. Adding electrolytes to your hydration will be essential. Don’t know how much you sweat in a run? – try this. Weigh yourself before and after running (naked if possible), factor in differences from urination and water taken whilst running. The difference will be your sweat rate. You will probably be shocked at how much you lost – I dropped 1.5kg in the UK on an easy 60mins. Rehydrate with 1.5x the amount lost. A 1kg loss = 1litre of hydration.
It takes time: If you are new to running its going to take 7-14 days to acclimatise to the heat. Start small and gradually increase your run time and intensity. Your body will learn to adapt by sweating less, dropping your Hr and decreasing your core temperature.
Ditch the brunch: Alcohol has a dehydrating effect so whilst going for a morning after run post ‘sesh’ may help you ‘sweat it out’ you are doing more harm than good. Drink less, hydrate more and be prepared to take a rest day if you do go out and have one to many.
Prepare: Sunburn, chafe, blisters are all more common in the hot weather and prevention is better than cure. Wear a high factor sunscreen. Invest in a decent pair of seamless undershorts /sports bra that fit well to combat the dreaded inner thigh and underarm chafe. Applying body glide pre-run to these areas can also help. If you are still unlucky enough to chafe, sudocrem is fantastic to apply to the area post run and I always keep a tub in my cool box just in case.
Mindset: We are all in the same position, its hot for everybody and we all suffer the same. Remember that you choose to run, its fantastic! If you prepare and approach the sessions with a winning attitude, then you will enjoy them much more. If you start a run moaning that it’s too hot and humid guess what? You’re not going to have fun.
To run in the heat, you need to prepare a little better, recover a little harder and adjust a few protocols but it can be done and be done very well. Stay safe, be sensible and keep on running. I look forward to seeing you out there on the tarmac or in the trails!
If you have any questions please feel free to drop me a DM @robjonesendurance or an Email rj@innerfight.com
Monday
Time: 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be dialling into that Tempo effort (7/10 RPE) for 6 mins blocks. You will take a 1 min recovery after each block and repeat the sequence 5x.
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 400m repeats at 5km pace. After each 400m you get a 25sec rest.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running 800s and 400s. Try to run your 400m efforts slighly faster than you 800m efforts.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be doing hill repeats on the canal bridge. Efforts will be short and sharp, working on your power. 10-12X
20secs at 9/10;
2mins walk back to starting point.
WELCOME TO HELLLLL WEEKKKKKK!!!!
Relax. Pack your bags with whatever training kit you own, and come ready for everything we throw at you! It will be wild and hard, but you will get through it! Let's Gooooooo!!!!!
Monday:
We kick the week off with a partner WOD featuring the Assault bike and the Barbell and then a chance to max out your Power Clean!!
Tuesday:
Tuesday, everyone's favourite, heavy back squats! The workout will be an oh my legs and lungs type of feeling!
Wednesday:
Wednesday, we are pressing in the strength, giving you a chance of a 1 Rep Max. Strongman conditioning where the harder you work the more rest you will get!
Thursday:
A twist on a HERO workout where you will only be moving your body weight! Do not let that fool you!
Friday:
Friday will be one for the books! Heavy Barbells combined with some Box Jumps and Wall Walks into an AMRAP of something that will be sure to bring the fire to your legs!
ENGINE
Working on building powerful, resilient legs. Expect a mix of heavy leg-focused strength work designed to improve muscular endurance and replicate race demands.
GYMNASTICS
This Tuesday we're going upside down with handstand holds and handstand push-ups, testing balance, strength, and control. Then, we’ll lock in that overhead power with strength work.
On Thursday, we’ll visit the bar for pull-up progressions! Strict, kipping, and butterfly will appear, followed by lat and core supersets.
HYROX
Working on building powerful, resilient legs. Expect a mix of heavy leg-focused strength work designed to improve muscular endurance and replicate race demands.
MOBILITY
Keeping on that hip mobility, we will work through the same drills as the previous week, but now start upgrading the strengthening drills. Making sure we keep everything locked in place!
PURE STRENGTH
This week in pure strength, we start the week with some weighted push-ups, followed by rest-pause sets on the bench press. On Wednesday, we are progressing the loading on our RDL max set.
WEIGHTLIFTING
This week, we are spending time working on the split jerk technique in weightlifting. Spicy complex of power clean, front squat, jerk. Finishing off with an EMOM power clean. Make sure not to miss out.
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.
For anyone in the Northern half of the world, Summer is here. The Dubai heat and humidity has kicked in and I keep looking at peoples' Strava runs and ‘feels like 48’, ‘96% humidity’ at 6:30 AM is now a common sight. People might not pick summer as their favourite season to run outside in Dubai with the winter months falling into favour, but the summer heat has A LOT going for it. Here are some top tips for running in the heat.
Adapt the training: You will not be able to hit the same level of intensity as you could do in the cooler climates or as the barometer rises in the morning. Paces will need to reduce, you will not need to run for as long, you will need to train earlier in the morning. If you get towards the end of a session and still feel good, its ok to push a little harder but you don’t want to smoke yourself from the beginning.
Hydrate: Seems obvious but you WILL sweat more during and post exercise. Your body is working in overdrive to try to keep you cool. Make sure you are well hydrated the night before a run and pre-run. Adding electrolytes to your hydration will be essential. Don’t know how much you sweat in a run? – try this. Weigh yourself before and after running (naked if possible), factor in differences from urination and water taken whilst running. The difference will be your sweat rate. You will probably be shocked at how much you lost – I dropped 1.5kg in the UK on an easy 60mins. Rehydrate with 1.5x the amount lost. A 1kg loss = 1litre of hydration.
It takes time: If you are new to running its going to take 7-14 days to acclimatise to the heat. Start small and gradually increase your run time and intensity. Your body will learn to adapt by sweating less, dropping your Hr and decreasing your core temperature.
Ditch the brunch: Alcohol has a dehydrating effect so whilst going for a morning after run post ‘sesh’ may help you ‘sweat it out’ you are doing more harm than good. Drink less, hydrate more and be prepared to take a rest day if you do go out and have one to many.
Prepare: Sunburn, chafe, blisters are all more common in the hot weather and prevention is better than cure. Wear a high factor sunscreen. Invest in a decent pair of seamless undershorts /sports bra that fit well to combat the dreaded inner thigh and underarm chafe. Applying body glide pre-run to these areas can also help. If you are still unlucky enough to chafe, sudocrem is fantastic to apply to the area post run and I always keep a tub in my cool box just in case.
Mindset: We are all in the same position, its hot for everybody and we all suffer the same. Remember that you choose to run, its fantastic! If you prepare and approach the sessions with a winning attitude, then you will enjoy them much more. If you start a run moaning that it’s too hot and humid guess what? You’re not going to have fun.
To run in the heat, you need to prepare a little better, recover a little harder and adjust a few protocols but it can be done and be done very well. Stay safe, be sensible and keep on running. I look forward to seeing you out there on the tarmac or in the trails!
If you have any questions please feel free to drop me a DM @robjonesendurance or an Email rj@innerfight.com
For anyone in the Northern half of the world, Summer is here. The Dubai heat and humidity has kicked in and I keep looking at peoples' Strava runs and ‘feels like 48’, ‘96% humidity’ at 6:30 AM is now a common sight. People might not pick summer as their favourite season to run outside in Dubai with the winter months falling into favour, but the summer heat has A LOT going for it. Here are some top tips for running in the heat.
Adapt the training: You will not be able to hit the same level of intensity as you could do in the cooler climates or as the barometer rises in the morning. Paces will need to reduce, you will not need to run for as long, you will need to train earlier in the morning. If you get towards the end of a session and still feel good, its ok to push a little harder but you don’t want to smoke yourself from the beginning.
Hydrate: Seems obvious but you WILL sweat more during and post exercise. Your body is working in overdrive to try to keep you cool. Make sure you are well hydrated the night before a run and pre-run. Adding electrolytes to your hydration will be essential. Don’t know how much you sweat in a run? – try this. Weigh yourself before and after running (naked if possible), factor in differences from urination and water taken whilst running. The difference will be your sweat rate. You will probably be shocked at how much you lost – I dropped 1.5kg in the UK on an easy 60mins. Rehydrate with 1.5x the amount lost. A 1kg loss = 1litre of hydration.
It takes time: If you are new to running its going to take 7-14 days to acclimatise to the heat. Start small and gradually increase your run time and intensity. Your body will learn to adapt by sweating less, dropping your Hr and decreasing your core temperature.
Ditch the brunch: Alcohol has a dehydrating effect so whilst going for a morning after run post ‘sesh’ may help you ‘sweat it out’ you are doing more harm than good. Drink less, hydrate more and be prepared to take a rest day if you do go out and have one to many.
Prepare: Sunburn, chafe, blisters are all more common in the hot weather and prevention is better than cure. Wear a high factor sunscreen. Invest in a decent pair of seamless undershorts /sports bra that fit well to combat the dreaded inner thigh and underarm chafe. Applying body glide pre-run to these areas can also help. If you are still unlucky enough to chafe, sudocrem is fantastic to apply to the area post run and I always keep a tub in my cool box just in case.
Mindset: We are all in the same position, its hot for everybody and we all suffer the same. Remember that you choose to run, its fantastic! If you prepare and approach the sessions with a winning attitude, then you will enjoy them much more. If you start a run moaning that it’s too hot and humid guess what? You’re not going to have fun.
To run in the heat, you need to prepare a little better, recover a little harder and adjust a few protocols but it can be done and be done very well. Stay safe, be sensible and keep on running. I look forward to seeing you out there on the tarmac or in the trails!
If you have any questions please feel free to drop me a DM @robjonesendurance or an Email rj@innerfight.com
One-Hour Workout: Revving Your Swim Engine
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