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Why Do You Run?
Coach Steph Explores the Answers
My six-year-old nephew asked me this on Christmas Eve when I walked in the door from my run. I paused momentarily, told him that it was quite a big question, and before I could even begin to answer it, he’d walked off. Fair enough.
I am not even sure that I fully know how to answer this question. And I definitely don’t have a concrete answer to “when did you start running?”
For me, on some level, running has always been there. Not always with the same desire, passion, or commitment, but it has been there. Most of us have memories of the Beep Test and Cross Country in school. In moments like this, I ran because I was told to in PE, and then because I was asked to for the out of schools meets.
I think many of us were brought up thinking that running was some form of a punishment. Made to run laps, made to run in the pouring rain (in basically a pair of knickers); it’s all very strange looking back. In my opinion, PE never focused on the pure joy or community that can come from a sport like running.
I have now been an expat for about 9 years, and have witnessed firsthand how people turn to running communities to find like minded individuals in a new city, country, or continent. Initiatives like Parkrun have taken off, and so many people are willing to donate their time to make the running scene in their local area a success. It’s pretty cool! I can pretty much guarantee that the majority of these people were not on the Cross-Country Team at school. But like everything in life, people are there for their own reasons. Running means something different to everyone.
For me, currently, I run to concentrate, to forget, to push, to relax, to work, to play, to inspire, to be grounded, to learn, to understand, to simplify, to explore, to navigate, to improve, to sustain, to enjoy, to decompress, to talk, to listen, to connect, to disconnect, to be with my thoughts, to be without my thoughts, to compete, and to accept.
I guess my real question is, why wouldn’t you run?
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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
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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.
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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!
My six-year-old nephew asked me this on Christmas Eve when I walked in the door from my run. I paused momentarily, told him that it was quite a big question, and before I could even begin to answer it, he’d walked off. Fair enough.
I am not even sure that I fully know how to answer this question. And I definitely don’t have a concrete answer to “when did you start running?”
For me, on some level, running has always been there. Not always with the same desire, passion, or commitment, but it has been there. Most of us have memories of the Beep Test and Cross Country in school. In moments like this, I ran because I was told to in PE, and then because I was asked to for the out of schools meets.
I think many of us were brought up thinking that running was some form of a punishment. Made to run laps, made to run in the pouring rain (in basically a pair of knickers); it’s all very strange looking back. In my opinion, PE never focused on the pure joy or community that can come from a sport like running.
I have now been an expat for about 9 years, and have witnessed firsthand how people turn to running communities to find like minded individuals in a new city, country, or continent. Initiatives like Parkrun have taken off, and so many people are willing to donate their time to make the running scene in their local area a success. It’s pretty cool! I can pretty much guarantee that the majority of these people were not on the Cross-Country Team at school. But like everything in life, people are there for their own reasons. Running means something different to everyone.
For me, currently, I run to concentrate, to forget, to push, to relax, to work, to play, to inspire, to be grounded, to learn, to understand, to simplify, to explore, to navigate, to improve, to sustain, to enjoy, to decompress, to talk, to listen, to connect, to disconnect, to be with my thoughts, to be without my thoughts, to compete, and to accept.
I guess my real question is, why wouldn’t you run?
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
My six-year-old nephew asked me this on Christmas Eve when I walked in the door from my run. I paused momentarily, told him that it was quite a big question, and before I could even begin to answer it, he’d walked off. Fair enough.
I am not even sure that I fully know how to answer this question. And I definitely don’t have a concrete answer to “when did you start running?”
For me, on some level, running has always been there. Not always with the same desire, passion, or commitment, but it has been there. Most of us have memories of the Beep Test and Cross Country in school. In moments like this, I ran because I was told to in PE, and then because I was asked to for the out of schools meets.
I think many of us were brought up thinking that running was some form of a punishment. Made to run laps, made to run in the pouring rain (in basically a pair of knickers); it’s all very strange looking back. In my opinion, PE never focused on the pure joy or community that can come from a sport like running.
I have now been an expat for about 9 years, and have witnessed firsthand how people turn to running communities to find like minded individuals in a new city, country, or continent. Initiatives like Parkrun have taken off, and so many people are willing to donate their time to make the running scene in their local area a success. It’s pretty cool! I can pretty much guarantee that the majority of these people were not on the Cross-Country Team at school. But like everything in life, people are there for their own reasons. Running means something different to everyone.
For me, currently, I run to concentrate, to forget, to push, to relax, to work, to play, to inspire, to be grounded, to learn, to understand, to simplify, to explore, to navigate, to improve, to sustain, to enjoy, to decompress, to talk, to listen, to connect, to disconnect, to be with my thoughts, to be without my thoughts, to compete, and to accept.
I guess my real question is, why wouldn’t you run?
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
My six-year-old nephew asked me this on Christmas Eve when I walked in the door from my run. I paused momentarily, told him that it was quite a big question, and before I could even begin to answer it, he’d walked off. Fair enough.
I am not even sure that I fully know how to answer this question. And I definitely don’t have a concrete answer to “when did you start running?”
For me, on some level, running has always been there. Not always with the same desire, passion, or commitment, but it has been there. Most of us have memories of the Beep Test and Cross Country in school. In moments like this, I ran because I was told to in PE, and then because I was asked to for the out of schools meets.
I think many of us were brought up thinking that running was some form of a punishment. Made to run laps, made to run in the pouring rain (in basically a pair of knickers); it’s all very strange looking back. In my opinion, PE never focused on the pure joy or community that can come from a sport like running.
I have now been an expat for about 9 years, and have witnessed firsthand how people turn to running communities to find like minded individuals in a new city, country, or continent. Initiatives like Parkrun have taken off, and so many people are willing to donate their time to make the running scene in their local area a success. It’s pretty cool! I can pretty much guarantee that the majority of these people were not on the Cross-Country Team at school. But like everything in life, people are there for their own reasons. Running means something different to everyone.
For me, currently, I run to concentrate, to forget, to push, to relax, to work, to play, to inspire, to be grounded, to learn, to understand, to simplify, to explore, to navigate, to improve, to sustain, to enjoy, to decompress, to talk, to listen, to connect, to disconnect, to be with my thoughts, to be without my thoughts, to compete, and to accept.
I guess my real question is, why wouldn’t you run?
My six-year-old nephew asked me this on Christmas Eve when I walked in the door from my run. I paused momentarily, told him that it was quite a big question, and before I could even begin to answer it, he’d walked off. Fair enough.
I am not even sure that I fully know how to answer this question. And I definitely don’t have a concrete answer to “when did you start running?”
For me, on some level, running has always been there. Not always with the same desire, passion, or commitment, but it has been there. Most of us have memories of the Beep Test and Cross Country in school. In moments like this, I ran because I was told to in PE, and then because I was asked to for the out of schools meets.
I think many of us were brought up thinking that running was some form of a punishment. Made to run laps, made to run in the pouring rain (in basically a pair of knickers); it’s all very strange looking back. In my opinion, PE never focused on the pure joy or community that can come from a sport like running.
I have now been an expat for about 9 years, and have witnessed firsthand how people turn to running communities to find like minded individuals in a new city, country, or continent. Initiatives like Parkrun have taken off, and so many people are willing to donate their time to make the running scene in their local area a success. It’s pretty cool! I can pretty much guarantee that the majority of these people were not on the Cross-Country Team at school. But like everything in life, people are there for their own reasons. Running means something different to everyone.
For me, currently, I run to concentrate, to forget, to push, to relax, to work, to play, to inspire, to be grounded, to learn, to understand, to simplify, to explore, to navigate, to improve, to sustain, to enjoy, to decompress, to talk, to listen, to connect, to disconnect, to be with my thoughts, to be without my thoughts, to compete, and to accept.
I guess my real question is, why wouldn’t you run?
One-Hour Workout: Revving Your Swim Engine
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