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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
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ENGINE
We are going to mix things up a bit this week, varying modalities, time frames and distances designed to push your aerobic capacity.
GYMNASTICS
To kick things off, we will spend some time on Pull-ups and chest-to-bar pull-ups before we move off the rig and onto the floor as we look to break down and develop the Handstand Walk.
HYROX
Working on compromised running this week. Running consistently strong when there is nothing left in your legs is a key skill in Hyrox.
MOBILITY
Improving your overhead mobility will show you how to improve not only flexibility but also stability using a few key exercises that you can do in your own time.
PURE STRENGTH
In Pure Strength this week, we will kick the week off with a mixture of paused and unpaused back squats, followed by some heavy single-leg work. Wednesday sees us continue our progression on the strict press and the stationary dips.
WEIGHTLIFTING
This week in weightlifting we focus on the power snatch and hang power snatch with a series of complexes followed by some EMOM percentage work
.jpeg)
Track Tuesday
The purpose of this workout is to develop threshold speed. To do this we’re running through 3X800m into 2X400m finishing with a final best effort over 800m, then repeating the whole set again!
Start time: 05:59 am
Session Length: 1 hour
Location: InnerFight
Wednesday Ride
This Wednesday we’re going to put your legs through some climbing efforts and then finish with some maximum power sprints.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Bottom of the stick
Friday, The Coffee Run
The ‘in’ word within endurance is fatigue resistance; and today we look to benchmark it. With 2 maximum efforts at the start and end of the set with a steadier middle section, we’ll be able to track your drop-off. A great set for anyone wanting to get better this winter!
Start time: 05:59 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Friday, Sea Swim
With Salalah and T100 just around the corner, we again take to the seas to practice race-specific skills for open-water swimming.
Start time: 06:19 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
This week we take on the second extension, with some 3-minute and 1-minute turns as a group. We’ll cover around 85km or fun riding. Come along to start your weekend right!
Start time: 05:59 am
Session Length: 3 hour
Location: Bottom of the stick
Please note that there is no Monday and Wednesday session this week. LRC Unlimited Clients, your TrainingPeaks are still programmed.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
This week we have a selection of 800s and 400s for you. Come ready to run fast with InnerFight Endurance community and coaching team.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Today we are looking at your durability. The session is book ended with hard efforts, to see how your duratlity is at the end of a middle block of easy running. This is a great session to test as the weather gets better and then test again in the coming month, after stacking some more consistency in your training.
.jpeg)
Monday:
Strength:
Pull Ups and Dumbell Bench Press
Conditioning:
Amrap 20
Car Park sandbag bear hug carry
10 hand-release push-ups
10 pull-ups
Half park run
Tuesday:
Strength:
Front Squats
Conditioning:
In a 3 minute window
10 Dual KB front squats (2x 20/16)
30/25/20 cal Row
AMRAP wall balls
Rest 2 mins x 5
Wednesday:
Strength:
A) Power Clean + Hang Power Clean
B) Clean Complex + Wall Walks
Conditioning:
FOR TIME
3-6-9 Power clean
2-4-6 wall walks
into
9-12-15 Power Clean
9-12-15 Burpee over bar
Thursday:
Strength:
KB Single Leg Deadlifts + Arch Holds
Conditioning:
EMOM 16
Min 1 - 20 alt DB hang snatch (50/35)
Min 2 - 20/15 box jump over
Min 3 -18/15/12/9 Cal assault bike
Min 4 - Rest
Friday:
Conditioning:
Another spicy Friday to end the week, and then we finish together with a Durante Special!
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
Track Tuesday
The purpose of this workout is to develop threshold speed. To do this we’re running through 3X800m into 2X400m finishing with a final best effort over 800m, then repeating the whole set again!
Start time: 05:59 am
Session Length: 1 hour
Location: InnerFight
Wednesday Ride
This Wednesday we’re going to put your legs through some climbing efforts and then finish with some maximum power sprints.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Bottom of the stick
Friday, The Coffee Run
The ‘in’ word within endurance is fatigue resistance; and today we look to benchmark it. With 2 maximum efforts at the start and end of the set with a steadier middle section, we’ll be able to track your drop-off. A great set for anyone wanting to get better this winter!
Start time: 05:59 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Friday, Sea Swim
With Salalah and T100 just around the corner, we again take to the seas to practice race-specific skills for open-water swimming.
Start time: 06:19 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
This week we take on the second extension, with some 3-minute and 1-minute turns as a group. We’ll cover around 85km or fun riding. Come along to start your weekend right!
Start time: 05:59 am
Session Length: 3 hour
Location: Bottom of the stick
Please note that there is no Monday and Wednesday session this week. LRC Unlimited Clients, your TrainingPeaks are still programmed.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
This week we have a selection of 800s and 400s for you. Come ready to run fast with InnerFight Endurance community and coaching team.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Today we are looking at your durability. The session is book ended with hard efforts, to see how your duratlity is at the end of a middle block of easy running. This is a great session to test as the weather gets better and then test again in the coming month, after stacking some more consistency in your training.
Monday:
Strength:
Pull Ups and Dumbell Bench Press
Conditioning:
Amrap 20
Car Park sandbag bear hug carry
10 hand-release push-ups
10 pull-ups
Half park run
Tuesday:
Strength:
Front Squats
Conditioning:
In a 3 minute window
10 Dual KB front squats (2x 20/16)
30/25/20 cal Row
AMRAP wall balls
Rest 2 mins x 5
Wednesday:
Strength:
A) Power Clean + Hang Power Clean
B) Clean Complex + Wall Walks
Conditioning:
FOR TIME
3-6-9 Power clean
2-4-6 wall walks
into
9-12-15 Power Clean
9-12-15 Burpee over bar
Thursday:
Strength:
KB Single Leg Deadlifts + Arch Holds
Conditioning:
EMOM 16
Min 1 - 20 alt DB hang snatch (50/35)
Min 2 - 20/15 box jump over
Min 3 -18/15/12/9 Cal assault bike
Min 4 - Rest
Friday:
Conditioning:
Another spicy Friday to end the week, and then we finish together with a Durante Special!
ENGINE
We are going to mix things up a bit this week, varying modalities, time frames and distances designed to push your aerobic capacity.
GYMNASTICS
To kick things off, we will spend some time on Pull-ups and chest-to-bar pull-ups before we move off the rig and onto the floor as we look to break down and develop the Handstand Walk.
HYROX
Working on compromised running this week. Running consistently strong when there is nothing left in your legs is a key skill in Hyrox.
MOBILITY
Improving your overhead mobility will show you how to improve not only flexibility but also stability using a few key exercises that you can do in your own time.
PURE STRENGTH
In Pure Strength this week, we will kick the week off with a mixture of paused and unpaused back squats, followed by some heavy single-leg work. Wednesday sees us continue our progression on the strict press and the stationary dips.
WEIGHTLIFTING
This week in weightlifting we focus on the power snatch and hang power snatch with a series of complexes followed by some EMOM percentage work
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
Please note that there is no Monday and Wednesday session this week. LRC Unlimited Clients, your TrainingPeaks are still programmed.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
This week we have a selection of 800s and 400s for you. Come ready to run fast with InnerFight Endurance community and coaching team.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Today we are looking at your durability. The session is book ended with hard efforts, to see how your duratlity is at the end of a middle block of easy running. This is a great session to test as the weather gets better and then test again in the coming month, after stacking some more consistency in your training.
Monday:
Strength:
Pull Ups and Dumbell Bench Press
Conditioning:
Amrap 20
Car Park sandbag bear hug carry
10 hand-release push-ups
10 pull-ups
Half park run
Tuesday:
Strength:
Front Squats
Conditioning:
In a 3 minute window
10 Dual KB front squats (2x 20/16)
30/25/20 cal Row
AMRAP wall balls
Rest 2 mins x 5
Wednesday:
Strength:
A) Power Clean + Hang Power Clean
B) Clean Complex + Wall Walks
Conditioning:
FOR TIME
3-6-9 Power clean
2-4-6 wall walks
into
9-12-15 Power Clean
9-12-15 Burpee over bar
Thursday:
Strength:
KB Single Leg Deadlifts + Arch Holds
Conditioning:
EMOM 16
Min 1 - 20 alt DB hang snatch (50/35)
Min 2 - 20/15 box jump over
Min 3 -18/15/12/9 Cal assault bike
Min 4 - Rest
Friday:
Conditioning:
Another spicy Friday to end the week, and then we finish together with a Durante Special!
ENGINE
We are going to mix things up a bit this week, varying modalities, time frames and distances designed to push your aerobic capacity.
GYMNASTICS
To kick things off, we will spend some time on Pull-ups and chest-to-bar pull-ups before we move off the rig and onto the floor as we look to break down and develop the Handstand Walk.
HYROX
Working on compromised running this week. Running consistently strong when there is nothing left in your legs is a key skill in Hyrox.
MOBILITY
Improving your overhead mobility will show you how to improve not only flexibility but also stability using a few key exercises that you can do in your own time.
PURE STRENGTH
In Pure Strength this week, we will kick the week off with a mixture of paused and unpaused back squats, followed by some heavy single-leg work. Wednesday sees us continue our progression on the strict press and the stationary dips.
WEIGHTLIFTING
This week in weightlifting we focus on the power snatch and hang power snatch with a series of complexes followed by some EMOM percentage work
Track Tuesday
The purpose of this workout is to develop threshold speed. To do this we’re running through 3X800m into 2X400m finishing with a final best effort over 800m, then repeating the whole set again!
Start time: 05:59 am
Session Length: 1 hour
Location: InnerFight
Wednesday Ride
This Wednesday we’re going to put your legs through some climbing efforts and then finish with some maximum power sprints.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Bottom of the stick
Friday, The Coffee Run
The ‘in’ word within endurance is fatigue resistance; and today we look to benchmark it. With 2 maximum efforts at the start and end of the set with a steadier middle section, we’ll be able to track your drop-off. A great set for anyone wanting to get better this winter!
Start time: 05:59 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Friday, Sea Swim
With Salalah and T100 just around the corner, we again take to the seas to practice race-specific skills for open-water swimming.
Start time: 06:19 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
This week we take on the second extension, with some 3-minute and 1-minute turns as a group. We’ll cover around 85km or fun riding. Come along to start your weekend right!
Start time: 05:59 am
Session Length: 3 hour
Location: Bottom of the stick
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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