The Power of Cues

Unlocking Your Running Potential
Written by Marcus Smith
Stephanie Humphrey
Feb 8, 2022
-
5
Mainline Class
Specialty Class
Endurance
Ladies Run Club
The Power of Cues

If you have never seen yourself run, I recommend that you have a look, it’s likely that you will be surprised.  Ask a friend, coach, or simply set up your phone on selfie mode and film yourself running. In just a few seconds you will probably notice a few things that you didn’t realise you were doing whilst running.


Running is arguably one of the most natural movements, but we all do it differently. Everyone has their own running style, which is usually geared by their lifestyle and background. You might have broken your ankle when you were a teenager or you might sit at a desk for 8 hours a day, the list is endless for reasons as to why we all run differently.


Whilst there is not necessarily one “right way” to run, there are certainly ways that we can all make our own run form more efficient. And in turn, allow us to run stronger, faster, and more economically. But how?


If you have ever attended a coached running session, you have probably heard some running cues. These cues often allow athletes to bring their focus back to their run form, as opposed to daydreaming through a session. Whether you are daydreaming or running fatigued, both scenarios can create a break in run form, but cues from a coach or even just yourself can help you immensely.


Three top cues you might hear at a coached session that you can also cue yourself on when running are:


1. Run Tall

Essentially, we are looking for the foot to be landing underneath the hips, and not have the upper body break at the hips. Getting the foot placement correct, means that the rest of the running phase will become easier. If a runner lands with their foot out in front, the force applied on landing dissipates, meaning that more force has to be generated take off again. Instead, when landing with a flat foot (tripod landing) under the hip, it allows utilisation of the short stretch cycle (SSC) in the foot. This in turn creates free energy to spring back off the ground into the take-off position.


Furthermore, breaking at the hips automatically shortens the hip flexors, which hinders the knee drive, resulting in creating less air underneath the body to cycle the legs.


Something that you can easily use to remind yourself of this is to imagine that a string is running through your torso and head, pulling you up and slightly forward.


2. Use your Arms

Most runners forget to think about their arms whilst running. The arms actually set the scene for a runner's cadence; what our arms do, the legs follow.  For most people it’s one of the biggest improvements that can be made to their run form. Think about keeping your shoulders relaxed, move arms dynamically to the rear by driving from the elbow, and keep your hands soft with thumb and index finger touching.


3. Relax your shoulders, hands, and mind

Whilst to run well, a runner needs tension in the ankles, hips, and core, it is often the case that unnecessary tension develops in other areas of the body, especially once fatigued. Just look at race photos from the beginning of a race versus the end of a race, and you will probably see where your tight spot is. For many runners, it’s held the shoulders and hands. Checking in with yourself during a run and reminding yourself to relax any unnecessary tension when the going gets tough can help both physically and mentally.

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Specialty Class #25-3

ENGINE

8 min AMRAPS with some different dance moves for Engine this week!


GYMNASTICS

We will go upside down again, but this time with HSPU, followed by pull-up progressions. We will finish with some strength work.


HYROX

This week, we hit Half a Hyrox broken down into intervals, with rest!


MOBILITY

Mobility is Back! We will improve on the positions we need fixing from end-of-year testing. Simple hip & ankle mobility & glute stability/activation were big. With overhead stability being much needed, we will start to focus on this.


PURE STRENGTH

On Monday in Pure Strength, we have banded deadlifts and some Bulgarian split squats. On Wednesday, we hit the banded bench press and progress the loading on this and the banded row.


WEIGHTLIFTING

This week in Weightlifting we are focused on the Hang Snatch, with some snatch balance, a Heavy Snatch complex and some Pulls.

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Endurance #25-3

Monday Ride

A skills and fitness based ride at the BikeDXB track in Dubai. Some simply structured intervals to enhance cycling ability.

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.

Start time: 05:59 am

Session Length: 1.5 hour

Entrance fee: https://isddubai.com/athletics-venuehire/

Location: https://goo.gl/maps/oomJAa31vKy3hQNG6

Wednesday - Brick Session

A brick session consisting of 60mins of cycling with 20 - 30mins of running. Great for all levels of triathlete.

Start time: 05:59 am

Location : BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8

Friday - Coffee Run

Our weekly tempo run. This run is currently gearing run fitness towards the incoming half marathons.  Sessions are built on an RPE scale and accessible to all levels of runner.

Brief time: 05:54 am
Start time
: 05:59 am

Start Location: Common Grounds

Saturday - Long Ride

Saturday long ride is usually 100km long or around 3 - 3.5hrs. It's a ride catered for moderate to advanced cyclists. Please reach out to rf@innerfight.com if you have any questions.

Start time: 05:59 am

Session Length: 1.5 hour

Location : BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8


Sunday - DCS Half Marathon

https://dubaicreekstriders.com/dcs-half-marathon/

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Ladies Run Club #25-3

Monday

Time: 5:59pm

Location: InnerFight

Session: LRC Mobility and Tempo

AM Session:
Please note there is no Morning session this week.

PM Session: This evening we will have our Tempo Run, which will be 8 mins at 7/10 and 3 mins recovery.
x3. Aim to keep a 7/10 effort on each block of work.

Tuesday

Time: 5:59am

Location: https://goo.gl/maps/oomJAa31vKy3hQNG6

Entrance fee: https://isddubai.com/athletics-venuehire/

Session: Track Tuesday

This is your chance to run fast with the wider IFE community and coaches. The session today will be 800m repeats that build in pace.

Wednesday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: LRC Intervals

If you didn't run track, today we have some speed work for you. The session is 100m efforts through the park with a 300m recovery.

Friday

Brief time: 5:54am

Start Time: 5:59am

Location: Common Grounds

Session: The Coffee Run

This week we will be looking to dial into
2mins @ 8RPE, followed 9mins @ 6RPE. Repeating the sequence 3x gives you plenty of opportunity to find your rhythm.

Sunday

Time: 06:00

Session: Dubai Creek

Location: TBC

This week we will be at the DCS 10km and half marathon race. Warm-up location and details will be shared in WhatsApp.

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Mainline Class
Specialty Class
Endurance
Ladies Run Club
Daily Workout #25-3

This week at Innerfight, we start working on those overhead squat positions, followed by lunging and rowing in the workout.

On Tuesday, we have some clean and jerk barbell cycling, a pair of short, sharp, classic CrossFit-style workouts, and then some assault

bike intervals. We are back squatting heavily on Wednesday before some tough single leg in the workout. Thursday, we have a nice

gymnastics skill session followed by a partner workout, and on Friday, we finish the week with a Long Therapy WOD!


Monday:

Strength:

Over Head Squats


Conditioning:

Every 4 mins x 5 Complete

10 DB Overhead Alt Reverse Lunges (50/35)

20/15 cal Row

10 DB Overhead Alt Reverse Lunges (50/35)


Tuesday:

Strength:

Complex Power Clean + Push Press + Push Jerk


Conditioning:

15-12-9

Chest to Bar

Power Clean (60/40)

rest 3 mins

21-15-9

Pull Ups

Push Press (45/35kg)

Wednesday:

Strength:

Back Squat

Conditioning:

In a 4 Minute Window with 2mins rest x 4

1 Lap Car Park KB Farmers Carry

10 KB Box Stepovers

15 Burpee to Target

AMRAP

Goblet Squats

Thursday:

Strength:

A) Double Unders

B) Toes to Bar

C) Russian KB Swings

Conditioning:

21 min AMRAP with a Partner

6 Wall walks

30 Deadlift (60/40)

30 Cal Ass bike

30 Cal Ski

Friday:

Strength:

A) Ring Rows

B) Wall Balls + Goblet Wall Sit

Conditioning:

30min AMRAP - 4 movements that when put together make an epic workout!

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
The Power of Cues

If you have never seen yourself run, I recommend that you have a look, it’s likely that you will be surprised.  Ask a friend, coach, or simply set up your phone on selfie mode and film yourself running. In just a few seconds you will probably notice a few things that you didn’t realise you were doing whilst running.


Running is arguably one of the most natural movements, but we all do it differently. Everyone has their own running style, which is usually geared by their lifestyle and background. You might have broken your ankle when you were a teenager or you might sit at a desk for 8 hours a day, the list is endless for reasons as to why we all run differently.


Whilst there is not necessarily one “right way” to run, there are certainly ways that we can all make our own run form more efficient. And in turn, allow us to run stronger, faster, and more economically. But how?


If you have ever attended a coached running session, you have probably heard some running cues. These cues often allow athletes to bring their focus back to their run form, as opposed to daydreaming through a session. Whether you are daydreaming or running fatigued, both scenarios can create a break in run form, but cues from a coach or even just yourself can help you immensely.


Three top cues you might hear at a coached session that you can also cue yourself on when running are:


1. Run Tall

Essentially, we are looking for the foot to be landing underneath the hips, and not have the upper body break at the hips. Getting the foot placement correct, means that the rest of the running phase will become easier. If a runner lands with their foot out in front, the force applied on landing dissipates, meaning that more force has to be generated take off again. Instead, when landing with a flat foot (tripod landing) under the hip, it allows utilisation of the short stretch cycle (SSC) in the foot. This in turn creates free energy to spring back off the ground into the take-off position.


Furthermore, breaking at the hips automatically shortens the hip flexors, which hinders the knee drive, resulting in creating less air underneath the body to cycle the legs.


Something that you can easily use to remind yourself of this is to imagine that a string is running through your torso and head, pulling you up and slightly forward.


2. Use your Arms

Most runners forget to think about their arms whilst running. The arms actually set the scene for a runner's cadence; what our arms do, the legs follow.  For most people it’s one of the biggest improvements that can be made to their run form. Think about keeping your shoulders relaxed, move arms dynamically to the rear by driving from the elbow, and keep your hands soft with thumb and index finger touching.


3. Relax your shoulders, hands, and mind

Whilst to run well, a runner needs tension in the ankles, hips, and core, it is often the case that unnecessary tension develops in other areas of the body, especially once fatigued. Just look at race photos from the beginning of a race versus the end of a race, and you will probably see where your tight spot is. For many runners, it’s held the shoulders and hands. Checking in with yourself during a run and reminding yourself to relax any unnecessary tension when the going gets tough can help both physically and mentally.

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Endurance #25-3

Monday Ride

A skills and fitness based ride at the BikeDXB track in Dubai. Some simply structured intervals to enhance cycling ability.

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.

Start time: 05:59 am

Session Length: 1.5 hour

Entrance fee: https://isddubai.com/athletics-venuehire/

Location: https://goo.gl/maps/oomJAa31vKy3hQNG6

Wednesday - Brick Session

A brick session consisting of 60mins of cycling with 20 - 30mins of running. Great for all levels of triathlete.

Start time: 05:59 am

Location : BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8

Friday - Coffee Run

Our weekly tempo run. This run is currently gearing run fitness towards the incoming half marathons.  Sessions are built on an RPE scale and accessible to all levels of runner.

Brief time: 05:54 am
Start time
: 05:59 am

Start Location: Common Grounds

Saturday - Long Ride

Saturday long ride is usually 100km long or around 3 - 3.5hrs. It's a ride catered for moderate to advanced cyclists. Please reach out to rf@innerfight.com if you have any questions.

Start time: 05:59 am

Session Length: 1.5 hour

Location : BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8


Sunday - DCS Half Marathon

https://dubaicreekstriders.com/dcs-half-marathon/

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Ladies Run Club #25-3

Monday

Time: 5:59pm

Location: InnerFight

Session: LRC Mobility and Tempo

AM Session:
Please note there is no Morning session this week.

PM Session: This evening we will have our Tempo Run, which will be 8 mins at 7/10 and 3 mins recovery.
x3. Aim to keep a 7/10 effort on each block of work.

Tuesday

Time: 5:59am

Location: https://goo.gl/maps/oomJAa31vKy3hQNG6

Entrance fee: https://isddubai.com/athletics-venuehire/

Session: Track Tuesday

This is your chance to run fast with the wider IFE community and coaches. The session today will be 800m repeats that build in pace.

Wednesday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: LRC Intervals

If you didn't run track, today we have some speed work for you. The session is 100m efforts through the park with a 300m recovery.

Friday

Brief time: 5:54am

Start Time: 5:59am

Location: Common Grounds

Session: The Coffee Run

This week we will be looking to dial into
2mins @ 8RPE, followed 9mins @ 6RPE. Repeating the sequence 3x gives you plenty of opportunity to find your rhythm.

Sunday

Time: 06:00

Session: Dubai Creek

Location: TBC

This week we will be at the DCS 10km and half marathon race. Warm-up location and details will be shared in WhatsApp.

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Mainline Class
Specialty Class
Endurance
Ladies Run Club
Daily Workout #25-3

This week at Innerfight, we start working on those overhead squat positions, followed by lunging and rowing in the workout.

On Tuesday, we have some clean and jerk barbell cycling, a pair of short, sharp, classic CrossFit-style workouts, and then some assault

bike intervals. We are back squatting heavily on Wednesday before some tough single leg in the workout. Thursday, we have a nice

gymnastics skill session followed by a partner workout, and on Friday, we finish the week with a Long Therapy WOD!


Monday:

Strength:

Over Head Squats


Conditioning:

Every 4 mins x 5 Complete

10 DB Overhead Alt Reverse Lunges (50/35)

20/15 cal Row

10 DB Overhead Alt Reverse Lunges (50/35)


Tuesday:

Strength:

Complex Power Clean + Push Press + Push Jerk


Conditioning:

15-12-9

Chest to Bar

Power Clean (60/40)

rest 3 mins

21-15-9

Pull Ups

Push Press (45/35kg)

Wednesday:

Strength:

Back Squat

Conditioning:

In a 4 Minute Window with 2mins rest x 4

1 Lap Car Park KB Farmers Carry

10 KB Box Stepovers

15 Burpee to Target

AMRAP

Goblet Squats

Thursday:

Strength:

A) Double Unders

B) Toes to Bar

C) Russian KB Swings

Conditioning:

21 min AMRAP with a Partner

6 Wall walks

30 Deadlift (60/40)

30 Cal Ass bike

30 Cal Ski

Friday:

Strength:

A) Ring Rows

B) Wall Balls + Goblet Wall Sit

Conditioning:

30min AMRAP - 4 movements that when put together make an epic workout!

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Specialty Class #25-3

ENGINE

8 min AMRAPS with some different dance moves for Engine this week!


GYMNASTICS

We will go upside down again, but this time with HSPU, followed by pull-up progressions. We will finish with some strength work.


HYROX

This week, we hit Half a Hyrox broken down into intervals, with rest!


MOBILITY

Mobility is Back! We will improve on the positions we need fixing from end-of-year testing. Simple hip & ankle mobility & glute stability/activation were big. With overhead stability being much needed, we will start to focus on this.


PURE STRENGTH

On Monday in Pure Strength, we have banded deadlifts and some Bulgarian split squats. On Wednesday, we hit the banded bench press and progress the loading on this and the banded row.


WEIGHTLIFTING

This week in Weightlifting we are focused on the Hang Snatch, with some snatch balance, a Heavy Snatch complex and some Pulls.

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
The Power of Cues

If you have never seen yourself run, I recommend that you have a look, it’s likely that you will be surprised.  Ask a friend, coach, or simply set up your phone on selfie mode and film yourself running. In just a few seconds you will probably notice a few things that you didn’t realise you were doing whilst running.


Running is arguably one of the most natural movements, but we all do it differently. Everyone has their own running style, which is usually geared by their lifestyle and background. You might have broken your ankle when you were a teenager or you might sit at a desk for 8 hours a day, the list is endless for reasons as to why we all run differently.


Whilst there is not necessarily one “right way” to run, there are certainly ways that we can all make our own run form more efficient. And in turn, allow us to run stronger, faster, and more economically. But how?


If you have ever attended a coached running session, you have probably heard some running cues. These cues often allow athletes to bring their focus back to their run form, as opposed to daydreaming through a session. Whether you are daydreaming or running fatigued, both scenarios can create a break in run form, but cues from a coach or even just yourself can help you immensely.


Three top cues you might hear at a coached session that you can also cue yourself on when running are:


1. Run Tall

Essentially, we are looking for the foot to be landing underneath the hips, and not have the upper body break at the hips. Getting the foot placement correct, means that the rest of the running phase will become easier. If a runner lands with their foot out in front, the force applied on landing dissipates, meaning that more force has to be generated take off again. Instead, when landing with a flat foot (tripod landing) under the hip, it allows utilisation of the short stretch cycle (SSC) in the foot. This in turn creates free energy to spring back off the ground into the take-off position.


Furthermore, breaking at the hips automatically shortens the hip flexors, which hinders the knee drive, resulting in creating less air underneath the body to cycle the legs.


Something that you can easily use to remind yourself of this is to imagine that a string is running through your torso and head, pulling you up and slightly forward.


2. Use your Arms

Most runners forget to think about their arms whilst running. The arms actually set the scene for a runner's cadence; what our arms do, the legs follow.  For most people it’s one of the biggest improvements that can be made to their run form. Think about keeping your shoulders relaxed, move arms dynamically to the rear by driving from the elbow, and keep your hands soft with thumb and index finger touching.


3. Relax your shoulders, hands, and mind

Whilst to run well, a runner needs tension in the ankles, hips, and core, it is often the case that unnecessary tension develops in other areas of the body, especially once fatigued. Just look at race photos from the beginning of a race versus the end of a race, and you will probably see where your tight spot is. For many runners, it’s held the shoulders and hands. Checking in with yourself during a run and reminding yourself to relax any unnecessary tension when the going gets tough can help both physically and mentally.

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Ladies Run Club #25-3

Monday

Time: 5:59pm

Location: InnerFight

Session: LRC Mobility and Tempo

AM Session:
Please note there is no Morning session this week.

PM Session: This evening we will have our Tempo Run, which will be 8 mins at 7/10 and 3 mins recovery.
x3. Aim to keep a 7/10 effort on each block of work.

Tuesday

Time: 5:59am

Location: https://goo.gl/maps/oomJAa31vKy3hQNG6

Entrance fee: https://isddubai.com/athletics-venuehire/

Session: Track Tuesday

This is your chance to run fast with the wider IFE community and coaches. The session today will be 800m repeats that build in pace.

Wednesday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: LRC Intervals

If you didn't run track, today we have some speed work for you. The session is 100m efforts through the park with a 300m recovery.

Friday

Brief time: 5:54am

Start Time: 5:59am

Location: Common Grounds

Session: The Coffee Run

This week we will be looking to dial into
2mins @ 8RPE, followed 9mins @ 6RPE. Repeating the sequence 3x gives you plenty of opportunity to find your rhythm.

Sunday

Time: 06:00

Session: Dubai Creek

Location: TBC

This week we will be at the DCS 10km and half marathon race. Warm-up location and details will be shared in WhatsApp.

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Mainline Class
Specialty Class
Endurance
Ladies Run Club
Daily Workout #25-3

This week at Innerfight, we start working on those overhead squat positions, followed by lunging and rowing in the workout.

On Tuesday, we have some clean and jerk barbell cycling, a pair of short, sharp, classic CrossFit-style workouts, and then some assault

bike intervals. We are back squatting heavily on Wednesday before some tough single leg in the workout. Thursday, we have a nice

gymnastics skill session followed by a partner workout, and on Friday, we finish the week with a Long Therapy WOD!


Monday:

Strength:

Over Head Squats


Conditioning:

Every 4 mins x 5 Complete

10 DB Overhead Alt Reverse Lunges (50/35)

20/15 cal Row

10 DB Overhead Alt Reverse Lunges (50/35)


Tuesday:

Strength:

Complex Power Clean + Push Press + Push Jerk


Conditioning:

15-12-9

Chest to Bar

Power Clean (60/40)

rest 3 mins

21-15-9

Pull Ups

Push Press (45/35kg)

Wednesday:

Strength:

Back Squat

Conditioning:

In a 4 Minute Window with 2mins rest x 4

1 Lap Car Park KB Farmers Carry

10 KB Box Stepovers

15 Burpee to Target

AMRAP

Goblet Squats

Thursday:

Strength:

A) Double Unders

B) Toes to Bar

C) Russian KB Swings

Conditioning:

21 min AMRAP with a Partner

6 Wall walks

30 Deadlift (60/40)

30 Cal Ass bike

30 Cal Ski

Friday:

Strength:

A) Ring Rows

B) Wall Balls + Goblet Wall Sit

Conditioning:

30min AMRAP - 4 movements that when put together make an epic workout!

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Specialty Class #25-3

ENGINE

8 min AMRAPS with some different dance moves for Engine this week!


GYMNASTICS

We will go upside down again, but this time with HSPU, followed by pull-up progressions. We will finish with some strength work.


HYROX

This week, we hit Half a Hyrox broken down into intervals, with rest!


MOBILITY

Mobility is Back! We will improve on the positions we need fixing from end-of-year testing. Simple hip & ankle mobility & glute stability/activation were big. With overhead stability being much needed, we will start to focus on this.


PURE STRENGTH

On Monday in Pure Strength, we have banded deadlifts and some Bulgarian split squats. On Wednesday, we hit the banded bench press and progress the loading on this and the banded row.


WEIGHTLIFTING

This week in Weightlifting we are focused on the Hang Snatch, with some snatch balance, a Heavy Snatch complex and some Pulls.

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Endurance #25-3

Monday Ride

A skills and fitness based ride at the BikeDXB track in Dubai. Some simply structured intervals to enhance cycling ability.

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.

Start time: 05:59 am

Session Length: 1.5 hour

Entrance fee: https://isddubai.com/athletics-venuehire/

Location: https://goo.gl/maps/oomJAa31vKy3hQNG6

Wednesday - Brick Session

A brick session consisting of 60mins of cycling with 20 - 30mins of running. Great for all levels of triathlete.

Start time: 05:59 am

Location : BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8

Friday - Coffee Run

Our weekly tempo run. This run is currently gearing run fitness towards the incoming half marathons.  Sessions are built on an RPE scale and accessible to all levels of runner.

Brief time: 05:54 am
Start time
: 05:59 am

Start Location: Common Grounds

Saturday - Long Ride

Saturday long ride is usually 100km long or around 3 - 3.5hrs. It's a ride catered for moderate to advanced cyclists. Please reach out to rf@innerfight.com if you have any questions.

Start time: 05:59 am

Session Length: 1.5 hour

Location : BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8


Sunday - DCS Half Marathon

https://dubaicreekstriders.com/dcs-half-marathon/

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
The Power of Cues

If you have never seen yourself run, I recommend that you have a look, it’s likely that you will be surprised.  Ask a friend, coach, or simply set up your phone on selfie mode and film yourself running. In just a few seconds you will probably notice a few things that you didn’t realise you were doing whilst running.


Running is arguably one of the most natural movements, but we all do it differently. Everyone has their own running style, which is usually geared by their lifestyle and background. You might have broken your ankle when you were a teenager or you might sit at a desk for 8 hours a day, the list is endless for reasons as to why we all run differently.


Whilst there is not necessarily one “right way” to run, there are certainly ways that we can all make our own run form more efficient. And in turn, allow us to run stronger, faster, and more economically. But how?


If you have ever attended a coached running session, you have probably heard some running cues. These cues often allow athletes to bring their focus back to their run form, as opposed to daydreaming through a session. Whether you are daydreaming or running fatigued, both scenarios can create a break in run form, but cues from a coach or even just yourself can help you immensely.


Three top cues you might hear at a coached session that you can also cue yourself on when running are:


1. Run Tall

Essentially, we are looking for the foot to be landing underneath the hips, and not have the upper body break at the hips. Getting the foot placement correct, means that the rest of the running phase will become easier. If a runner lands with their foot out in front, the force applied on landing dissipates, meaning that more force has to be generated take off again. Instead, when landing with a flat foot (tripod landing) under the hip, it allows utilisation of the short stretch cycle (SSC) in the foot. This in turn creates free energy to spring back off the ground into the take-off position.


Furthermore, breaking at the hips automatically shortens the hip flexors, which hinders the knee drive, resulting in creating less air underneath the body to cycle the legs.


Something that you can easily use to remind yourself of this is to imagine that a string is running through your torso and head, pulling you up and slightly forward.


2. Use your Arms

Most runners forget to think about their arms whilst running. The arms actually set the scene for a runner's cadence; what our arms do, the legs follow.  For most people it’s one of the biggest improvements that can be made to their run form. Think about keeping your shoulders relaxed, move arms dynamically to the rear by driving from the elbow, and keep your hands soft with thumb and index finger touching.


3. Relax your shoulders, hands, and mind

Whilst to run well, a runner needs tension in the ankles, hips, and core, it is often the case that unnecessary tension develops in other areas of the body, especially once fatigued. Just look at race photos from the beginning of a race versus the end of a race, and you will probably see where your tight spot is. For many runners, it’s held the shoulders and hands. Checking in with yourself during a run and reminding yourself to relax any unnecessary tension when the going gets tough can help both physically and mentally.

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
The Power of Cues

If you have never seen yourself run, I recommend that you have a look, it’s likely that you will be surprised.  Ask a friend, coach, or simply set up your phone on selfie mode and film yourself running. In just a few seconds you will probably notice a few things that you didn’t realise you were doing whilst running.


Running is arguably one of the most natural movements, but we all do it differently. Everyone has their own running style, which is usually geared by their lifestyle and background. You might have broken your ankle when you were a teenager or you might sit at a desk for 8 hours a day, the list is endless for reasons as to why we all run differently.


Whilst there is not necessarily one “right way” to run, there are certainly ways that we can all make our own run form more efficient. And in turn, allow us to run stronger, faster, and more economically. But how?


If you have ever attended a coached running session, you have probably heard some running cues. These cues often allow athletes to bring their focus back to their run form, as opposed to daydreaming through a session. Whether you are daydreaming or running fatigued, both scenarios can create a break in run form, but cues from a coach or even just yourself can help you immensely.


Three top cues you might hear at a coached session that you can also cue yourself on when running are:


1. Run Tall

Essentially, we are looking for the foot to be landing underneath the hips, and not have the upper body break at the hips. Getting the foot placement correct, means that the rest of the running phase will become easier. If a runner lands with their foot out in front, the force applied on landing dissipates, meaning that more force has to be generated take off again. Instead, when landing with a flat foot (tripod landing) under the hip, it allows utilisation of the short stretch cycle (SSC) in the foot. This in turn creates free energy to spring back off the ground into the take-off position.


Furthermore, breaking at the hips automatically shortens the hip flexors, which hinders the knee drive, resulting in creating less air underneath the body to cycle the legs.


Something that you can easily use to remind yourself of this is to imagine that a string is running through your torso and head, pulling you up and slightly forward.


2. Use your Arms

Most runners forget to think about their arms whilst running. The arms actually set the scene for a runner's cadence; what our arms do, the legs follow.  For most people it’s one of the biggest improvements that can be made to their run form. Think about keeping your shoulders relaxed, move arms dynamically to the rear by driving from the elbow, and keep your hands soft with thumb and index finger touching.


3. Relax your shoulders, hands, and mind

Whilst to run well, a runner needs tension in the ankles, hips, and core, it is often the case that unnecessary tension develops in other areas of the body, especially once fatigued. Just look at race photos from the beginning of a race versus the end of a race, and you will probably see where your tight spot is. For many runners, it’s held the shoulders and hands. Checking in with yourself during a run and reminding yourself to relax any unnecessary tension when the going gets tough can help both physically and mentally.

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep

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