Running in the Heat
Top Tips for Summer Running in Dubai
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For anyone in the Northern half of the world, Summer is here. The Dubai heat and humidity has kicked in and I keep looking at peoples' Strava runs and ‘feels like 48’, ‘96% humidity’ at 6:30 AM is now a common sight. People might not pick summer as their favourite season to run outside in Dubai with the winter months falling into favour, but the summer heat has A LOT going for it. Here are some top tips for running in the heat.
Adapt the training: You will not be able to hit the same level of intensity as you could do in the cooler climates or as the barometer rises in the morning. Paces will need to reduce, you will not need to run for as long, you will need to train earlier in the morning. If you get towards the end of a session and still feel good, its ok to push a little harder but you don’t want to smoke yourself from the beginning.
Hydrate: Seems obvious but you WILL sweat more during and post exercise. Your body is working in overdrive to try to keep you cool. Make sure you are well hydrated the night before a run and pre-run. Adding electrolytes to your hydration will be essential. Don’t know how much you sweat in a run? – try this. Weigh yourself before and after running (naked if possible), factor in differences from urination and water taken whilst running. The difference will be your sweat rate. You will probably be shocked at how much you lost – I dropped 1.5kg in the UK on an easy 60mins. Rehydrate with 1.5x the amount lost. A 1kg loss = 1litre of hydration.
It takes time: If you are new to running its going to take 7-14 days to acclimatise to the heat. Start small and gradually increase your run time and intensity. Your body will learn to adapt by sweating less, dropping your Hr and decreasing your core temperature.
Ditch the brunch: Alcohol has a dehydrating effect so whilst going for a morning after run post ‘sesh’ may help you ‘sweat it out’ you are doing more harm than good. Drink less, hydrate more and be prepared to take a rest day if you do go out and have one to many.
Prepare: Sunburn, chafe, blisters are all more common in the hot weather and prevention is better than cure. Wear a high factor sunscreen. Invest in a decent pair of seamless undershorts /sports bra that fit well to combat the dreaded inner thigh and underarm chafe. Applying body glide pre-run to these areas can also help. If you are still unlucky enough to chafe, sudocrem is fantastic to apply to the area post run and I always keep a tub in my cool box just in case.
Mindset: We are all in the same position, its hot for everybody and we all suffer the same. Remember that you choose to run, its fantastic! If you prepare and approach the sessions with a winning attitude, then you will enjoy them much more. If you start a run moaning that it’s too hot and humid guess what? You’re not going to have fun.
To run in the heat, you need to prepare a little better, recover a little harder and adjust a few protocols but it can be done and be done very well. Stay safe, be sensible and keep on running. I look forward to seeing you out there on the tarmac or in the trails!
If you have any questions please feel free to drop me a DM @robjonesendurance or an Email rj@innerfight.com
ENGINE
Working on holding our MIKKOS score calories for longer blocks of time.
GYMNASTICS
This week, we will focus on rope climbing, doubleunders, and handstand push-ups in gymnastics. We will focus on the skill elements to help you with these movements! Whether you have these movements down or not, this class will help you improve in all these movements so you're ready to attack classes!
HYROX
We start to put together the pieces and do a mini HYROX
MOBILITY
We will go over full-body flow routines focusing on flexibility for full-body alignment.
PURE STRENGTH
In Pure Strength, we start the week with some percentage work on the close grip bench press, followed by heavy rows and a shoulder pump to finish. Wednesday, we worked up to a heavy single on the deadlift, with some tough drop sets followed by some heavy single leg work.
WEIGHTLIFTING
Snatch Focus this week, and we get into over-head squats before working into some Snatch High Pulls and Hang Snatch and then finish with some heavy Snatch singles!
.jpg)
Track Tuesday
Week two of our over/unders block, this week we move to 1km efforts.
Start time: 05:59 am
Session Length: 1 hour
Wednesday Ride
Wednesday ride* 5.59am BOTS. << use links/details from a few months back
4 X 8min at your best effort, what have you got?
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
The Coffee Run
Our classic builders set this week, 5min builds based on effort! A great tempo run.
Start time: 05:59 am
Session length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
Back to a long ride today, 105km in the group with some structured intervals to follow.
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
Sunday long run
Team IFE on Tour are 3 weeks out from the marathon in Munich, so they need to run long. Why not come along and support with some miles to? Message sh@innerfight.com to find out more.
Start time: 05:29am
Session Length: 1 hour
Location: From InnerFight
.jpg)
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
Today we will hold tempo for 2 long blocks and one shorter block. Keep asking yourself if you are running a 7/10 effort during this session.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This week our over/unders have increased from 800m to 1000m. Paces are the same as last week. This is your chance to run fast with the wider InnerFight Endurance Community and Coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
We will be running our intervals around the Olivia apartments this week for 1 loop and then in the park for a shorter loop. Try and pick up the pace on the shorter park loops.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week our efforts will build from 4/10 to 7/10 over 3 blocks of builders. You therefore have 3 attempts to hit that 7/10 feeling. We recommend that you do not start off too fast on this one.
Sunday
Time: 5:29am
Location: InnerFight
Session: Long Run
We will be running from InnerFight this Sunday. There are various options from 15km to 35km depending on which races you have coming up. If you would rather run for time, that is also fine! Routes will be shared in WhatsApp and on TrainingPeaks.
.jpg)
We will kick the week off on Monday with heavy single-leg work and move on to a fast interval workout. Tuesday is about the sandbags with a tough set of EMOMs followed by a partner workout. Wednesday, we have more focus on our strict pull-ups and then a gymnastics and running-based workout. Thursday, we will hit some technical work on a clean complex and follow it up with some heavy clean singles, followed by a tough and fast-paced workout with rowing cleans and wall balls. Friday, we finish the week with some heavy Jerks in the skill and then a gruelling chipper.
Monday:
Strength:
Walking Dumbell Lunges
Conditioning:
In a 2 min window
25 KB Sumo deadlift (2x24/16)
Amrap DU
rest 2 mins
In a 2 min window
16 Weighted Box Step Ups 1 x KB 24/16
AMRAP Cals Bike
rest 2 mins
x3
Tuesday:
Strength:
Building Weight Sandbag To Shoulder
Conditioning:
In Pairs
100 sandbags to shoulder (80/50)
Every 4 mins
1 car park lap farmers carry 2 x 32/24
Wednesday:
Strength:
A) Strict Pull Ups
B) KB Push Press + Pull Ups + Side Plank
Conditioning:
16 min amrap
Pool Run
10 burpee pull-ups
3 wall walks
Thursday:
Strength:
A) Clean Pull + Hang Squat Clean + Front Squat
B) Squat Clean
Conditioning:
For time:
500/400m row
30 squat clean (60/40)
50 WallBalls
Friday:
Strength:
A) Push Jerk
Conditioning:
It's an awesome triplet to end the week! Therapyyyyy!
For anyone in the Northern half of the world, Summer is here. The Dubai heat and humidity has kicked in and I keep looking at peoples' Strava runs and ‘feels like 48’, ‘96% humidity’ at 6:30 AM is now a common sight. People might not pick summer as their favourite season to run outside in Dubai with the winter months falling into favour, but the summer heat has A LOT going for it. Here are some top tips for running in the heat.
Adapt the training: You will not be able to hit the same level of intensity as you could do in the cooler climates or as the barometer rises in the morning. Paces will need to reduce, you will not need to run for as long, you will need to train earlier in the morning. If you get towards the end of a session and still feel good, its ok to push a little harder but you don’t want to smoke yourself from the beginning.
Hydrate: Seems obvious but you WILL sweat more during and post exercise. Your body is working in overdrive to try to keep you cool. Make sure you are well hydrated the night before a run and pre-run. Adding electrolytes to your hydration will be essential. Don’t know how much you sweat in a run? – try this. Weigh yourself before and after running (naked if possible), factor in differences from urination and water taken whilst running. The difference will be your sweat rate. You will probably be shocked at how much you lost – I dropped 1.5kg in the UK on an easy 60mins. Rehydrate with 1.5x the amount lost. A 1kg loss = 1litre of hydration.
It takes time: If you are new to running its going to take 7-14 days to acclimatise to the heat. Start small and gradually increase your run time and intensity. Your body will learn to adapt by sweating less, dropping your Hr and decreasing your core temperature.
Ditch the brunch: Alcohol has a dehydrating effect so whilst going for a morning after run post ‘sesh’ may help you ‘sweat it out’ you are doing more harm than good. Drink less, hydrate more and be prepared to take a rest day if you do go out and have one to many.
Prepare: Sunburn, chafe, blisters are all more common in the hot weather and prevention is better than cure. Wear a high factor sunscreen. Invest in a decent pair of seamless undershorts /sports bra that fit well to combat the dreaded inner thigh and underarm chafe. Applying body glide pre-run to these areas can also help. If you are still unlucky enough to chafe, sudocrem is fantastic to apply to the area post run and I always keep a tub in my cool box just in case.
Mindset: We are all in the same position, its hot for everybody and we all suffer the same. Remember that you choose to run, its fantastic! If you prepare and approach the sessions with a winning attitude, then you will enjoy them much more. If you start a run moaning that it’s too hot and humid guess what? You’re not going to have fun.
To run in the heat, you need to prepare a little better, recover a little harder and adjust a few protocols but it can be done and be done very well. Stay safe, be sensible and keep on running. I look forward to seeing you out there on the tarmac or in the trails!
If you have any questions please feel free to drop me a DM @robjonesendurance or an Email rj@innerfight.com
Track Tuesday
Week two of our over/unders block, this week we move to 1km efforts.
Start time: 05:59 am
Session Length: 1 hour
Wednesday Ride
Wednesday ride* 5.59am BOTS. << use links/details from a few months back
4 X 8min at your best effort, what have you got?
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
The Coffee Run
Our classic builders set this week, 5min builds based on effort! A great tempo run.
Start time: 05:59 am
Session length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
Back to a long ride today, 105km in the group with some structured intervals to follow.
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
Sunday long run
Team IFE on Tour are 3 weeks out from the marathon in Munich, so they need to run long. Why not come along and support with some miles to? Message sh@innerfight.com to find out more.
Start time: 05:29am
Session Length: 1 hour
Location: From InnerFight
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
Today we will hold tempo for 2 long blocks and one shorter block. Keep asking yourself if you are running a 7/10 effort during this session.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This week our over/unders have increased from 800m to 1000m. Paces are the same as last week. This is your chance to run fast with the wider InnerFight Endurance Community and Coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
We will be running our intervals around the Olivia apartments this week for 1 loop and then in the park for a shorter loop. Try and pick up the pace on the shorter park loops.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week our efforts will build from 4/10 to 7/10 over 3 blocks of builders. You therefore have 3 attempts to hit that 7/10 feeling. We recommend that you do not start off too fast on this one.
Sunday
Time: 5:29am
Location: InnerFight
Session: Long Run
We will be running from InnerFight this Sunday. There are various options from 15km to 35km depending on which races you have coming up. If you would rather run for time, that is also fine! Routes will be shared in WhatsApp and on TrainingPeaks.
We will kick the week off on Monday with heavy single-leg work and move on to a fast interval workout. Tuesday is about the sandbags with a tough set of EMOMs followed by a partner workout. Wednesday, we have more focus on our strict pull-ups and then a gymnastics and running-based workout. Thursday, we will hit some technical work on a clean complex and follow it up with some heavy clean singles, followed by a tough and fast-paced workout with rowing cleans and wall balls. Friday, we finish the week with some heavy Jerks in the skill and then a gruelling chipper.
Monday:
Strength:
Walking Dumbell Lunges
Conditioning:
In a 2 min window
25 KB Sumo deadlift (2x24/16)
Amrap DU
rest 2 mins
In a 2 min window
16 Weighted Box Step Ups 1 x KB 24/16
AMRAP Cals Bike
rest 2 mins
x3
Tuesday:
Strength:
Building Weight Sandbag To Shoulder
Conditioning:
In Pairs
100 sandbags to shoulder (80/50)
Every 4 mins
1 car park lap farmers carry 2 x 32/24
Wednesday:
Strength:
A) Strict Pull Ups
B) KB Push Press + Pull Ups + Side Plank
Conditioning:
16 min amrap
Pool Run
10 burpee pull-ups
3 wall walks
Thursday:
Strength:
A) Clean Pull + Hang Squat Clean + Front Squat
B) Squat Clean
Conditioning:
For time:
500/400m row
30 squat clean (60/40)
50 WallBalls
Friday:
Strength:
A) Push Jerk
Conditioning:
It's an awesome triplet to end the week! Therapyyyyy!
ENGINE
Working on holding our MIKKOS score calories for longer blocks of time.
GYMNASTICS
This week, we will focus on rope climbing, doubleunders, and handstand push-ups in gymnastics. We will focus on the skill elements to help you with these movements! Whether you have these movements down or not, this class will help you improve in all these movements so you're ready to attack classes!
HYROX
We start to put together the pieces and do a mini HYROX
MOBILITY
We will go over full-body flow routines focusing on flexibility for full-body alignment.
PURE STRENGTH
In Pure Strength, we start the week with some percentage work on the close grip bench press, followed by heavy rows and a shoulder pump to finish. Wednesday, we worked up to a heavy single on the deadlift, with some tough drop sets followed by some heavy single leg work.
WEIGHTLIFTING
Snatch Focus this week, and we get into over-head squats before working into some Snatch High Pulls and Hang Snatch and then finish with some heavy Snatch singles!
For anyone in the Northern half of the world, Summer is here. The Dubai heat and humidity has kicked in and I keep looking at peoples' Strava runs and ‘feels like 48’, ‘96% humidity’ at 6:30 AM is now a common sight. People might not pick summer as their favourite season to run outside in Dubai with the winter months falling into favour, but the summer heat has A LOT going for it. Here are some top tips for running in the heat.
Adapt the training: You will not be able to hit the same level of intensity as you could do in the cooler climates or as the barometer rises in the morning. Paces will need to reduce, you will not need to run for as long, you will need to train earlier in the morning. If you get towards the end of a session and still feel good, its ok to push a little harder but you don’t want to smoke yourself from the beginning.
Hydrate: Seems obvious but you WILL sweat more during and post exercise. Your body is working in overdrive to try to keep you cool. Make sure you are well hydrated the night before a run and pre-run. Adding electrolytes to your hydration will be essential. Don’t know how much you sweat in a run? – try this. Weigh yourself before and after running (naked if possible), factor in differences from urination and water taken whilst running. The difference will be your sweat rate. You will probably be shocked at how much you lost – I dropped 1.5kg in the UK on an easy 60mins. Rehydrate with 1.5x the amount lost. A 1kg loss = 1litre of hydration.
It takes time: If you are new to running its going to take 7-14 days to acclimatise to the heat. Start small and gradually increase your run time and intensity. Your body will learn to adapt by sweating less, dropping your Hr and decreasing your core temperature.
Ditch the brunch: Alcohol has a dehydrating effect so whilst going for a morning after run post ‘sesh’ may help you ‘sweat it out’ you are doing more harm than good. Drink less, hydrate more and be prepared to take a rest day if you do go out and have one to many.
Prepare: Sunburn, chafe, blisters are all more common in the hot weather and prevention is better than cure. Wear a high factor sunscreen. Invest in a decent pair of seamless undershorts /sports bra that fit well to combat the dreaded inner thigh and underarm chafe. Applying body glide pre-run to these areas can also help. If you are still unlucky enough to chafe, sudocrem is fantastic to apply to the area post run and I always keep a tub in my cool box just in case.
Mindset: We are all in the same position, its hot for everybody and we all suffer the same. Remember that you choose to run, its fantastic! If you prepare and approach the sessions with a winning attitude, then you will enjoy them much more. If you start a run moaning that it’s too hot and humid guess what? You’re not going to have fun.
To run in the heat, you need to prepare a little better, recover a little harder and adjust a few protocols but it can be done and be done very well. Stay safe, be sensible and keep on running. I look forward to seeing you out there on the tarmac or in the trails!
If you have any questions please feel free to drop me a DM @robjonesendurance or an Email rj@innerfight.com
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
Today we will hold tempo for 2 long blocks and one shorter block. Keep asking yourself if you are running a 7/10 effort during this session.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This week our over/unders have increased from 800m to 1000m. Paces are the same as last week. This is your chance to run fast with the wider InnerFight Endurance Community and Coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
We will be running our intervals around the Olivia apartments this week for 1 loop and then in the park for a shorter loop. Try and pick up the pace on the shorter park loops.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week our efforts will build from 4/10 to 7/10 over 3 blocks of builders. You therefore have 3 attempts to hit that 7/10 feeling. We recommend that you do not start off too fast on this one.
Sunday
Time: 5:29am
Location: InnerFight
Session: Long Run
We will be running from InnerFight this Sunday. There are various options from 15km to 35km depending on which races you have coming up. If you would rather run for time, that is also fine! Routes will be shared in WhatsApp and on TrainingPeaks.
We will kick the week off on Monday with heavy single-leg work and move on to a fast interval workout. Tuesday is about the sandbags with a tough set of EMOMs followed by a partner workout. Wednesday, we have more focus on our strict pull-ups and then a gymnastics and running-based workout. Thursday, we will hit some technical work on a clean complex and follow it up with some heavy clean singles, followed by a tough and fast-paced workout with rowing cleans and wall balls. Friday, we finish the week with some heavy Jerks in the skill and then a gruelling chipper.
Monday:
Strength:
Walking Dumbell Lunges
Conditioning:
In a 2 min window
25 KB Sumo deadlift (2x24/16)
Amrap DU
rest 2 mins
In a 2 min window
16 Weighted Box Step Ups 1 x KB 24/16
AMRAP Cals Bike
rest 2 mins
x3
Tuesday:
Strength:
Building Weight Sandbag To Shoulder
Conditioning:
In Pairs
100 sandbags to shoulder (80/50)
Every 4 mins
1 car park lap farmers carry 2 x 32/24
Wednesday:
Strength:
A) Strict Pull Ups
B) KB Push Press + Pull Ups + Side Plank
Conditioning:
16 min amrap
Pool Run
10 burpee pull-ups
3 wall walks
Thursday:
Strength:
A) Clean Pull + Hang Squat Clean + Front Squat
B) Squat Clean
Conditioning:
For time:
500/400m row
30 squat clean (60/40)
50 WallBalls
Friday:
Strength:
A) Push Jerk
Conditioning:
It's an awesome triplet to end the week! Therapyyyyy!
ENGINE
Working on holding our MIKKOS score calories for longer blocks of time.
GYMNASTICS
This week, we will focus on rope climbing, doubleunders, and handstand push-ups in gymnastics. We will focus on the skill elements to help you with these movements! Whether you have these movements down or not, this class will help you improve in all these movements so you're ready to attack classes!
HYROX
We start to put together the pieces and do a mini HYROX
MOBILITY
We will go over full-body flow routines focusing on flexibility for full-body alignment.
PURE STRENGTH
In Pure Strength, we start the week with some percentage work on the close grip bench press, followed by heavy rows and a shoulder pump to finish. Wednesday, we worked up to a heavy single on the deadlift, with some tough drop sets followed by some heavy single leg work.
WEIGHTLIFTING
Snatch Focus this week, and we get into over-head squats before working into some Snatch High Pulls and Hang Snatch and then finish with some heavy Snatch singles!
Track Tuesday
Week two of our over/unders block, this week we move to 1km efforts.
Start time: 05:59 am
Session Length: 1 hour
Wednesday Ride
Wednesday ride* 5.59am BOTS. << use links/details from a few months back
4 X 8min at your best effort, what have you got?
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
The Coffee Run
Our classic builders set this week, 5min builds based on effort! A great tempo run.
Start time: 05:59 am
Session length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
Back to a long ride today, 105km in the group with some structured intervals to follow.
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
Sunday long run
Team IFE on Tour are 3 weeks out from the marathon in Munich, so they need to run long. Why not come along and support with some miles to? Message sh@innerfight.com to find out more.
Start time: 05:29am
Session Length: 1 hour
Location: From InnerFight
For anyone in the Northern half of the world, Summer is here. The Dubai heat and humidity has kicked in and I keep looking at peoples' Strava runs and ‘feels like 48’, ‘96% humidity’ at 6:30 AM is now a common sight. People might not pick summer as their favourite season to run outside in Dubai with the winter months falling into favour, but the summer heat has A LOT going for it. Here are some top tips for running in the heat.
Adapt the training: You will not be able to hit the same level of intensity as you could do in the cooler climates or as the barometer rises in the morning. Paces will need to reduce, you will not need to run for as long, you will need to train earlier in the morning. If you get towards the end of a session and still feel good, its ok to push a little harder but you don’t want to smoke yourself from the beginning.
Hydrate: Seems obvious but you WILL sweat more during and post exercise. Your body is working in overdrive to try to keep you cool. Make sure you are well hydrated the night before a run and pre-run. Adding electrolytes to your hydration will be essential. Don’t know how much you sweat in a run? – try this. Weigh yourself before and after running (naked if possible), factor in differences from urination and water taken whilst running. The difference will be your sweat rate. You will probably be shocked at how much you lost – I dropped 1.5kg in the UK on an easy 60mins. Rehydrate with 1.5x the amount lost. A 1kg loss = 1litre of hydration.
It takes time: If you are new to running its going to take 7-14 days to acclimatise to the heat. Start small and gradually increase your run time and intensity. Your body will learn to adapt by sweating less, dropping your Hr and decreasing your core temperature.
Ditch the brunch: Alcohol has a dehydrating effect so whilst going for a morning after run post ‘sesh’ may help you ‘sweat it out’ you are doing more harm than good. Drink less, hydrate more and be prepared to take a rest day if you do go out and have one to many.
Prepare: Sunburn, chafe, blisters are all more common in the hot weather and prevention is better than cure. Wear a high factor sunscreen. Invest in a decent pair of seamless undershorts /sports bra that fit well to combat the dreaded inner thigh and underarm chafe. Applying body glide pre-run to these areas can also help. If you are still unlucky enough to chafe, sudocrem is fantastic to apply to the area post run and I always keep a tub in my cool box just in case.
Mindset: We are all in the same position, its hot for everybody and we all suffer the same. Remember that you choose to run, its fantastic! If you prepare and approach the sessions with a winning attitude, then you will enjoy them much more. If you start a run moaning that it’s too hot and humid guess what? You’re not going to have fun.
To run in the heat, you need to prepare a little better, recover a little harder and adjust a few protocols but it can be done and be done very well. Stay safe, be sensible and keep on running. I look forward to seeing you out there on the tarmac or in the trails!
If you have any questions please feel free to drop me a DM @robjonesendurance or an Email rj@innerfight.com
For anyone in the Northern half of the world, Summer is here. The Dubai heat and humidity has kicked in and I keep looking at peoples' Strava runs and ‘feels like 48’, ‘96% humidity’ at 6:30 AM is now a common sight. People might not pick summer as their favourite season to run outside in Dubai with the winter months falling into favour, but the summer heat has A LOT going for it. Here are some top tips for running in the heat.
Adapt the training: You will not be able to hit the same level of intensity as you could do in the cooler climates or as the barometer rises in the morning. Paces will need to reduce, you will not need to run for as long, you will need to train earlier in the morning. If you get towards the end of a session and still feel good, its ok to push a little harder but you don’t want to smoke yourself from the beginning.
Hydrate: Seems obvious but you WILL sweat more during and post exercise. Your body is working in overdrive to try to keep you cool. Make sure you are well hydrated the night before a run and pre-run. Adding electrolytes to your hydration will be essential. Don’t know how much you sweat in a run? – try this. Weigh yourself before and after running (naked if possible), factor in differences from urination and water taken whilst running. The difference will be your sweat rate. You will probably be shocked at how much you lost – I dropped 1.5kg in the UK on an easy 60mins. Rehydrate with 1.5x the amount lost. A 1kg loss = 1litre of hydration.
It takes time: If you are new to running its going to take 7-14 days to acclimatise to the heat. Start small and gradually increase your run time and intensity. Your body will learn to adapt by sweating less, dropping your Hr and decreasing your core temperature.
Ditch the brunch: Alcohol has a dehydrating effect so whilst going for a morning after run post ‘sesh’ may help you ‘sweat it out’ you are doing more harm than good. Drink less, hydrate more and be prepared to take a rest day if you do go out and have one to many.
Prepare: Sunburn, chafe, blisters are all more common in the hot weather and prevention is better than cure. Wear a high factor sunscreen. Invest in a decent pair of seamless undershorts /sports bra that fit well to combat the dreaded inner thigh and underarm chafe. Applying body glide pre-run to these areas can also help. If you are still unlucky enough to chafe, sudocrem is fantastic to apply to the area post run and I always keep a tub in my cool box just in case.
Mindset: We are all in the same position, its hot for everybody and we all suffer the same. Remember that you choose to run, its fantastic! If you prepare and approach the sessions with a winning attitude, then you will enjoy them much more. If you start a run moaning that it’s too hot and humid guess what? You’re not going to have fun.
To run in the heat, you need to prepare a little better, recover a little harder and adjust a few protocols but it can be done and be done very well. Stay safe, be sensible and keep on running. I look forward to seeing you out there on the tarmac or in the trails!
If you have any questions please feel free to drop me a DM @robjonesendurance or an Email rj@innerfight.com
One-Hour Workout: Revving Your Swim Engine
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