Achieving the Runner’s High
A Path to Mental Clarity
The runner's high—a sanctuary for mental well-being, a realm where thoughts flow freely. But what exactly is it, and how do we find it?
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Firstly, the runner's high is unique to each individual. It transcends pace, company, and time of day. It's about discovering what works best for you, where you find your stride, your rhythm and ultimately your moment of clarity.
What is a Runner’s High?
It's a state of pure joy, where running becomes the sole focus of existence. It's about being present in the moment, experiencing a euphoria that blocks out everything else. It's running in its purest form—a symphony of motion and consciousness.
What causes a Runner’s High?
There are two secret ingredients needed to create a runner’s high – endorphins and endocannabinoids. Runners have credited these naturally-produced chemicals as the source of a runner’s high for decades, though it was only confirmed by research back in 2008.
How to achieve a Runner’s High?
For me, it's about running stress-free, at a comfortable pace, on a well-rested body. Interestingly the research tells us to be in zone 3, but it is unique for everyone. The intensity allows my mind to undergo a remarkable automatic organisation process, akin to tidying up a cluttered desk of thoughts.
Related: Don't Fear Running
It's a profoundly transformative experience, where I almost forget I'm running, and a smile spreads across my face from ear to ear.
3 Factors of a Runner’s High
#1 – Find the right intensity
First up, you need to find the right tempo for your run. Aim to run at a high – but not too high – intensity. Around 80% of your maximum heart rate is optimal.
#2 – Go for longer runs
At the absolute minimum you’ll need to run for 30 minutes, though leading research suggests the sweet spot for hitting a runner’s high is between 1 and 2 hours.
#3 – Get enough sleep
Getting 8 hours of sleep is optimal for endocannabinoid production.
Final thoughts
The runner's high isn't something you can summon at will. It's a gift—a fleeting moment of bliss that you wish you could share with others. When it graces you, embrace it fully, and endeavour to seek it out in your own unique way.
The runner's high isn't just about physical exertion; it's a journey inward – a quest for mental clarity.
Fun - Honesty - Simplicity - Smash Life - MENTAL TOUGHNESS - Hard Work
ENGINE
40 minutes of continuous engine work. Bring your running shoes, we will do a machine waterfall format with a run at the end of each round.
GYMNASTICS
We focus on the infamous bar muscle and the Handstand push-up in gymnastics. As always, we break down the skills, and these sessions are for all levels!
HYROX
Working on your efficiency during the 8 stations: how to save energy and when to push. No running this week.
MOBILITY
We continue with thoracic & overhead mobility but are now moving it into more exercises that can replicate the positions, such as an overhead squat.
PURE STRENGTH
This week in pure strength, we have a new block of training focused on single-leg lower body strength and hip thrusts as our accessory. Wednesday, we begin our DB press progressions along with some shoulder hypertrophy.
WEIGHTLIFTING
This week in weightlifting, we are focused on some Tall variations of the clean and Jerk. Then, hitting a heavy clean push press and jerk complex followed by a tough EMOM
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Track Tuesday
A threshold workout today, 400m all the way up to 1.2km. Great for all runners.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Sport City Track
Entrance fee: https://isddubai.com/athletics-venuehire/
Wednesday Ride
A prep ride for T100, steady power into surges!
Start time: 05:59 am
Session Length: 1.5 hour
Location: BOTS, Al Qudra
Coffee Run
Supersets! A hard surge of speed super set with a longer but lower intensity block. A good run to build run IQ and do with friends.
Brief time: 05:54 am Start time: 05:59 am
Session Length: 1.5 hour
Location: Start Location (Common Grounds)
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
This Monday we will be holding that Tempo pace (7/10 effort) for 8 mins blocks, off 3 min recovery. The efforts are slightly longer in duration this week, but only 3x instead of 4x, so that we can maintain great quality.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
Yes, we are back on the track! Today we will be running 400s up to 1200s at 3km pace. A chance to work hard with the wider endurance community and coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
Todays intervals shuttle runs through the park behind InnerFight (approx 100m). This is a short and explosive session with plenty of rest (300m). Aim for 8, 10 or 12 reps.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week you are running hard for 1 minute into a tempo hold of 5 mins. Following a 3 min recovery, you will repeat this sequence 5x.
Friday - Sunday
All weekend
Location: Khorfakkan
Session: LRC Training Camp
This weekend we will host our first ever LRC Training Camp. There will be a combination of running and relaxing. We look forward to training with you.
Monday:
Strength:
Building to a 1 Rep Max Bench Press
Conditioning:
50 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
40 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
30 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
Tuesday:
Strength:
Barbell Tempo RDLs
Conditioning:
5 min AMRAP
6 Deadlift (120/80)
9 Box jump over
12/9 cal Row
rest 3 mins
x3
Wednesday:
Strength:
A) Handstand Push Ups
B) Weighted Pull Ups
Conditioning:
2 rounds
Park Run
12 pull-ups
rest 3 mins
2 rounds
half park run
12 Pull-ups
3 wall walks
rest 3 mins
2 rounds
Pool Run
12 pull-ups
3 wall walks
20 push press (2 x 50/30)
Thursday:
Strength:
A) Clean Complex
B) Build to a Max Power Clean
Conditioning:
5 Rounds for time
10 Power clean (60/40)
10 burpee over the bar
14 Min TC
Friday:
Strength:
Build to a heavy Thruster!
Conditioning:
8 Rounds of fun with a KB, The Ski and Sandbags!
The runner's high—a sanctuary for mental well-being, a realm where thoughts flow freely. But what exactly is it, and how do we find it?
Firstly, the runner's high is unique to each individual. It transcends pace, company, and time of day. It's about discovering what works best for you, where you find your stride, your rhythm and ultimately your moment of clarity.
What is a Runner’s High?
It's a state of pure joy, where running becomes the sole focus of existence. It's about being present in the moment, experiencing a euphoria that blocks out everything else. It's running in its purest form—a symphony of motion and consciousness.
What causes a Runner’s High?
There are two secret ingredients needed to create a runner’s high – endorphins and endocannabinoids. Runners have credited these naturally-produced chemicals as the source of a runner’s high for decades, though it was only confirmed by research back in 2008.
How to achieve a Runner’s High?
For me, it's about running stress-free, at a comfortable pace, on a well-rested body. Interestingly the research tells us to be in zone 3, but it is unique for everyone. The intensity allows my mind to undergo a remarkable automatic organisation process, akin to tidying up a cluttered desk of thoughts.
Related: Don't Fear Running
It's a profoundly transformative experience, where I almost forget I'm running, and a smile spreads across my face from ear to ear.
3 Factors of a Runner’s High
#1 – Find the right intensity
First up, you need to find the right tempo for your run. Aim to run at a high – but not too high – intensity. Around 80% of your maximum heart rate is optimal.
#2 – Go for longer runs
At the absolute minimum you’ll need to run for 30 minutes, though leading research suggests the sweet spot for hitting a runner’s high is between 1 and 2 hours.
#3 – Get enough sleep
Getting 8 hours of sleep is optimal for endocannabinoid production.
Final thoughts
The runner's high isn't something you can summon at will. It's a gift—a fleeting moment of bliss that you wish you could share with others. When it graces you, embrace it fully, and endeavour to seek it out in your own unique way.
The runner's high isn't just about physical exertion; it's a journey inward – a quest for mental clarity.
Fun - Honesty - Simplicity - Smash Life - MENTAL TOUGHNESS - Hard Work
Track Tuesday
A threshold workout today, 400m all the way up to 1.2km. Great for all runners.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Sport City Track
Entrance fee: https://isddubai.com/athletics-venuehire/
Wednesday Ride
A prep ride for T100, steady power into surges!
Start time: 05:59 am
Session Length: 1.5 hour
Location: BOTS, Al Qudra
Coffee Run
Supersets! A hard surge of speed super set with a longer but lower intensity block. A good run to build run IQ and do with friends.
Brief time: 05:54 am Start time: 05:59 am
Session Length: 1.5 hour
Location: Start Location (Common Grounds)
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
This Monday we will be holding that Tempo pace (7/10 effort) for 8 mins blocks, off 3 min recovery. The efforts are slightly longer in duration this week, but only 3x instead of 4x, so that we can maintain great quality.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
Yes, we are back on the track! Today we will be running 400s up to 1200s at 3km pace. A chance to work hard with the wider endurance community and coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
Todays intervals shuttle runs through the park behind InnerFight (approx 100m). This is a short and explosive session with plenty of rest (300m). Aim for 8, 10 or 12 reps.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week you are running hard for 1 minute into a tempo hold of 5 mins. Following a 3 min recovery, you will repeat this sequence 5x.
Friday - Sunday
All weekend
Location: Khorfakkan
Session: LRC Training Camp
This weekend we will host our first ever LRC Training Camp. There will be a combination of running and relaxing. We look forward to training with you.
Monday:
Strength:
Building to a 1 Rep Max Bench Press
Conditioning:
50 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
40 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
30 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
Tuesday:
Strength:
Barbell Tempo RDLs
Conditioning:
5 min AMRAP
6 Deadlift (120/80)
9 Box jump over
12/9 cal Row
rest 3 mins
x3
Wednesday:
Strength:
A) Handstand Push Ups
B) Weighted Pull Ups
Conditioning:
2 rounds
Park Run
12 pull-ups
rest 3 mins
2 rounds
half park run
12 Pull-ups
3 wall walks
rest 3 mins
2 rounds
Pool Run
12 pull-ups
3 wall walks
20 push press (2 x 50/30)
Thursday:
Strength:
A) Clean Complex
B) Build to a Max Power Clean
Conditioning:
5 Rounds for time
10 Power clean (60/40)
10 burpee over the bar
14 Min TC
Friday:
Strength:
Build to a heavy Thruster!
Conditioning:
8 Rounds of fun with a KB, The Ski and Sandbags!
ENGINE
40 minutes of continuous engine work. Bring your running shoes, we will do a machine waterfall format with a run at the end of each round.
GYMNASTICS
We focus on the infamous bar muscle and the Handstand push-up in gymnastics. As always, we break down the skills, and these sessions are for all levels!
HYROX
Working on your efficiency during the 8 stations: how to save energy and when to push. No running this week.
MOBILITY
We continue with thoracic & overhead mobility but are now moving it into more exercises that can replicate the positions, such as an overhead squat.
PURE STRENGTH
This week in pure strength, we have a new block of training focused on single-leg lower body strength and hip thrusts as our accessory. Wednesday, we begin our DB press progressions along with some shoulder hypertrophy.
WEIGHTLIFTING
This week in weightlifting, we are focused on some Tall variations of the clean and Jerk. Then, hitting a heavy clean push press and jerk complex followed by a tough EMOM
The runner's high—a sanctuary for mental well-being, a realm where thoughts flow freely. But what exactly is it, and how do we find it?
Firstly, the runner's high is unique to each individual. It transcends pace, company, and time of day. It's about discovering what works best for you, where you find your stride, your rhythm and ultimately your moment of clarity.
What is a Runner’s High?
It's a state of pure joy, where running becomes the sole focus of existence. It's about being present in the moment, experiencing a euphoria that blocks out everything else. It's running in its purest form—a symphony of motion and consciousness.
What causes a Runner’s High?
There are two secret ingredients needed to create a runner’s high – endorphins and endocannabinoids. Runners have credited these naturally-produced chemicals as the source of a runner’s high for decades, though it was only confirmed by research back in 2008.
How to achieve a Runner’s High?
For me, it's about running stress-free, at a comfortable pace, on a well-rested body. Interestingly the research tells us to be in zone 3, but it is unique for everyone. The intensity allows my mind to undergo a remarkable automatic organisation process, akin to tidying up a cluttered desk of thoughts.
Related: Don't Fear Running
It's a profoundly transformative experience, where I almost forget I'm running, and a smile spreads across my face from ear to ear.
3 Factors of a Runner’s High
#1 – Find the right intensity
First up, you need to find the right tempo for your run. Aim to run at a high – but not too high – intensity. Around 80% of your maximum heart rate is optimal.
#2 – Go for longer runs
At the absolute minimum you’ll need to run for 30 minutes, though leading research suggests the sweet spot for hitting a runner’s high is between 1 and 2 hours.
#3 – Get enough sleep
Getting 8 hours of sleep is optimal for endocannabinoid production.
Final thoughts
The runner's high isn't something you can summon at will. It's a gift—a fleeting moment of bliss that you wish you could share with others. When it graces you, embrace it fully, and endeavour to seek it out in your own unique way.
The runner's high isn't just about physical exertion; it's a journey inward – a quest for mental clarity.
Fun - Honesty - Simplicity - Smash Life - MENTAL TOUGHNESS - Hard Work
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
This Monday we will be holding that Tempo pace (7/10 effort) for 8 mins blocks, off 3 min recovery. The efforts are slightly longer in duration this week, but only 3x instead of 4x, so that we can maintain great quality.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
Yes, we are back on the track! Today we will be running 400s up to 1200s at 3km pace. A chance to work hard with the wider endurance community and coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
Todays intervals shuttle runs through the park behind InnerFight (approx 100m). This is a short and explosive session with plenty of rest (300m). Aim for 8, 10 or 12 reps.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week you are running hard for 1 minute into a tempo hold of 5 mins. Following a 3 min recovery, you will repeat this sequence 5x.
Friday - Sunday
All weekend
Location: Khorfakkan
Session: LRC Training Camp
This weekend we will host our first ever LRC Training Camp. There will be a combination of running and relaxing. We look forward to training with you.
Monday:
Strength:
Building to a 1 Rep Max Bench Press
Conditioning:
50 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
40 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
30 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
Tuesday:
Strength:
Barbell Tempo RDLs
Conditioning:
5 min AMRAP
6 Deadlift (120/80)
9 Box jump over
12/9 cal Row
rest 3 mins
x3
Wednesday:
Strength:
A) Handstand Push Ups
B) Weighted Pull Ups
Conditioning:
2 rounds
Park Run
12 pull-ups
rest 3 mins
2 rounds
half park run
12 Pull-ups
3 wall walks
rest 3 mins
2 rounds
Pool Run
12 pull-ups
3 wall walks
20 push press (2 x 50/30)
Thursday:
Strength:
A) Clean Complex
B) Build to a Max Power Clean
Conditioning:
5 Rounds for time
10 Power clean (60/40)
10 burpee over the bar
14 Min TC
Friday:
Strength:
Build to a heavy Thruster!
Conditioning:
8 Rounds of fun with a KB, The Ski and Sandbags!
ENGINE
40 minutes of continuous engine work. Bring your running shoes, we will do a machine waterfall format with a run at the end of each round.
GYMNASTICS
We focus on the infamous bar muscle and the Handstand push-up in gymnastics. As always, we break down the skills, and these sessions are for all levels!
HYROX
Working on your efficiency during the 8 stations: how to save energy and when to push. No running this week.
MOBILITY
We continue with thoracic & overhead mobility but are now moving it into more exercises that can replicate the positions, such as an overhead squat.
PURE STRENGTH
This week in pure strength, we have a new block of training focused on single-leg lower body strength and hip thrusts as our accessory. Wednesday, we begin our DB press progressions along with some shoulder hypertrophy.
WEIGHTLIFTING
This week in weightlifting, we are focused on some Tall variations of the clean and Jerk. Then, hitting a heavy clean push press and jerk complex followed by a tough EMOM
Track Tuesday
A threshold workout today, 400m all the way up to 1.2km. Great for all runners.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Sport City Track
Entrance fee: https://isddubai.com/athletics-venuehire/
Wednesday Ride
A prep ride for T100, steady power into surges!
Start time: 05:59 am
Session Length: 1.5 hour
Location: BOTS, Al Qudra
Coffee Run
Supersets! A hard surge of speed super set with a longer but lower intensity block. A good run to build run IQ and do with friends.
Brief time: 05:54 am Start time: 05:59 am
Session Length: 1.5 hour
Location: Start Location (Common Grounds)
The runner's high—a sanctuary for mental well-being, a realm where thoughts flow freely. But what exactly is it, and how do we find it?
Firstly, the runner's high is unique to each individual. It transcends pace, company, and time of day. It's about discovering what works best for you, where you find your stride, your rhythm and ultimately your moment of clarity.
What is a Runner’s High?
It's a state of pure joy, where running becomes the sole focus of existence. It's about being present in the moment, experiencing a euphoria that blocks out everything else. It's running in its purest form—a symphony of motion and consciousness.
What causes a Runner’s High?
There are two secret ingredients needed to create a runner’s high – endorphins and endocannabinoids. Runners have credited these naturally-produced chemicals as the source of a runner’s high for decades, though it was only confirmed by research back in 2008.
How to achieve a Runner’s High?
For me, it's about running stress-free, at a comfortable pace, on a well-rested body. Interestingly the research tells us to be in zone 3, but it is unique for everyone. The intensity allows my mind to undergo a remarkable automatic organisation process, akin to tidying up a cluttered desk of thoughts.
Related: Don't Fear Running
It's a profoundly transformative experience, where I almost forget I'm running, and a smile spreads across my face from ear to ear.
3 Factors of a Runner’s High
#1 – Find the right intensity
First up, you need to find the right tempo for your run. Aim to run at a high – but not too high – intensity. Around 80% of your maximum heart rate is optimal.
#2 – Go for longer runs
At the absolute minimum you’ll need to run for 30 minutes, though leading research suggests the sweet spot for hitting a runner’s high is between 1 and 2 hours.
#3 – Get enough sleep
Getting 8 hours of sleep is optimal for endocannabinoid production.
Final thoughts
The runner's high isn't something you can summon at will. It's a gift—a fleeting moment of bliss that you wish you could share with others. When it graces you, embrace it fully, and endeavour to seek it out in your own unique way.
The runner's high isn't just about physical exertion; it's a journey inward – a quest for mental clarity.
Fun - Honesty - Simplicity - Smash Life - MENTAL TOUGHNESS - Hard Work
The runner's high—a sanctuary for mental well-being, a realm where thoughts flow freely. But what exactly is it, and how do we find it?
Firstly, the runner's high is unique to each individual. It transcends pace, company, and time of day. It's about discovering what works best for you, where you find your stride, your rhythm and ultimately your moment of clarity.
What is a Runner’s High?
It's a state of pure joy, where running becomes the sole focus of existence. It's about being present in the moment, experiencing a euphoria that blocks out everything else. It's running in its purest form—a symphony of motion and consciousness.
What causes a Runner’s High?
There are two secret ingredients needed to create a runner’s high – endorphins and endocannabinoids. Runners have credited these naturally-produced chemicals as the source of a runner’s high for decades, though it was only confirmed by research back in 2008.
How to achieve a Runner’s High?
For me, it's about running stress-free, at a comfortable pace, on a well-rested body. Interestingly the research tells us to be in zone 3, but it is unique for everyone. The intensity allows my mind to undergo a remarkable automatic organisation process, akin to tidying up a cluttered desk of thoughts.
Related: Don't Fear Running
It's a profoundly transformative experience, where I almost forget I'm running, and a smile spreads across my face from ear to ear.
3 Factors of a Runner’s High
#1 – Find the right intensity
First up, you need to find the right tempo for your run. Aim to run at a high – but not too high – intensity. Around 80% of your maximum heart rate is optimal.
#2 – Go for longer runs
At the absolute minimum you’ll need to run for 30 minutes, though leading research suggests the sweet spot for hitting a runner’s high is between 1 and 2 hours.
#3 – Get enough sleep
Getting 8 hours of sleep is optimal for endocannabinoid production.
Final thoughts
The runner's high isn't something you can summon at will. It's a gift—a fleeting moment of bliss that you wish you could share with others. When it graces you, embrace it fully, and endeavour to seek it out in your own unique way.
The runner's high isn't just about physical exertion; it's a journey inward – a quest for mental clarity.
Fun - Honesty - Simplicity - Smash Life - MENTAL TOUGHNESS - Hard Work
One-Hour Workout: Revving Your Swim Engine
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