Running in the Heat
Top Tips for Summer Running in Dubai
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For anyone in the Northern half of the world, Summer is here. The Dubai heat and humidity has kicked in and I keep looking at peoples' Strava runs and ‘feels like 48’, ‘96% humidity’ at 6:30 AM is now a common sight. People might not pick summer as their favourite season to run outside in Dubai with the winter months falling into favour, but the summer heat has A LOT going for it. Here are some top tips for running in the heat.
Adapt the training: You will not be able to hit the same level of intensity as you could do in the cooler climates or as the barometer rises in the morning. Paces will need to reduce, you will not need to run for as long, you will need to train earlier in the morning. If you get towards the end of a session and still feel good, its ok to push a little harder but you don’t want to smoke yourself from the beginning.
Hydrate: Seems obvious but you WILL sweat more during and post exercise. Your body is working in overdrive to try to keep you cool. Make sure you are well hydrated the night before a run and pre-run. Adding electrolytes to your hydration will be essential. Don’t know how much you sweat in a run? – try this. Weigh yourself before and after running (naked if possible), factor in differences from urination and water taken whilst running. The difference will be your sweat rate. You will probably be shocked at how much you lost – I dropped 1.5kg in the UK on an easy 60mins. Rehydrate with 1.5x the amount lost. A 1kg loss = 1litre of hydration.
It takes time: If you are new to running its going to take 7-14 days to acclimatise to the heat. Start small and gradually increase your run time and intensity. Your body will learn to adapt by sweating less, dropping your Hr and decreasing your core temperature.
Ditch the brunch: Alcohol has a dehydrating effect so whilst going for a morning after run post ‘sesh’ may help you ‘sweat it out’ you are doing more harm than good. Drink less, hydrate more and be prepared to take a rest day if you do go out and have one to many.
Prepare: Sunburn, chafe, blisters are all more common in the hot weather and prevention is better than cure. Wear a high factor sunscreen. Invest in a decent pair of seamless undershorts /sports bra that fit well to combat the dreaded inner thigh and underarm chafe. Applying body glide pre-run to these areas can also help. If you are still unlucky enough to chafe, sudocrem is fantastic to apply to the area post run and I always keep a tub in my cool box just in case.
Mindset: We are all in the same position, its hot for everybody and we all suffer the same. Remember that you choose to run, its fantastic! If you prepare and approach the sessions with a winning attitude, then you will enjoy them much more. If you start a run moaning that it’s too hot and humid guess what? You’re not going to have fun.
To run in the heat, you need to prepare a little better, recover a little harder and adjust a few protocols but it can be done and be done very well. Stay safe, be sensible and keep on running. I look forward to seeing you out there on the tarmac or in the trails!
If you have any questions please feel free to drop me a DM @robjonesendurance or an Email rj@innerfight.com
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ENGINE
Lower-intensity work this week is the base of all strong engines! Sore from hell week? You can use this to increase blood flow and recover to end the week strong.
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
Find a friend and partner up with today’s partner, HYROX. We have either full or half-hyprox options, and you can split the workload between you.
MOBILITY
Carrying on with our overhead mobility/stability. We will then work on opening our hips at the end of the session.
PURE STRENGTH
We have our final week of this block in Pure Strength. We will max out our strict Press and Back squat and introduce some heavy hip hinges and dumbbell bench presses as an introduction to the next training cycle.
WEIGHTLIFTING
This week, we are focused on the Squat Snatch in weightlifting. Hitting a heavy hang and low hang complex and finishing up with some heavy snatch pulls
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Monday Ride
Some threshold efforts to kick off the week! 5 X 4minutes today.
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Repetition speed work this week. Come along for the newly laid sport city track to practice running FAST!
Start time: 05:59 am
Session Length: 1.5 hour
Location: Sport City Track
Entrance fee: https://isddubai.com/athletics-venuehire/
Wednesday Ride
Some building intervals into peak power sprints. A fun session this week for power development.
Start time: 05:59 am
Session Length: 1.5 hour
Location: BOTS, Al Qudra
Coffee Run
Fartlek style run into reducing tempo efforts. A great tempo run for every runner.
Brief time: 05:54 am Start time: 05:59 am
Session Length: 1.5 hour
Location: Start Location (Common Grounds)
Saturday Ride
Our weekly long ride. Nutrition and hydration are very important during these longer rides. If you aren't confident taking turns at the front, speak to lead coach Rob Foster.
Start time: 05:59 am
Session Length: 1.5 hour
Location: BOTS, Al Qudra
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 6 mins blocks, off 3 min recovery. See if you can keep that feeling for all 4 rounds.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
Today we will be running 400s and 200s on the track. Fluctuating between 10km and 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 are 1kms and 500ms. The aim is to run the 500s fast, but keep that quality on the last 1KM still.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
After some strides we will be holding the tempo blocks for a longer duration this week. Time to make the most of the cooler weather in Dubai.
Sunday
Time: 6am
Location: Super Sports Race, Mushrif Park
Session: 5km, 10km, HM Race
Coach Steph will be with the LRC Team at the Super Sports race this weekend.
It's Hell week, and you know what that means: epic workouts that anyone can do. These will test you both physically and mentally! Keep an eye on your community WhatsApp group for workout clues!
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 Ride
Some threshold efforts to kick off the week! 5 X 4minutes today.
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Repetition speed work this week. Come along for the newly laid sport city track to practice running FAST!
Start time: 05:59 am
Session Length: 1.5 hour
Location: Sport City Track
Entrance fee: https://isddubai.com/athletics-venuehire/
Wednesday Ride
Some building intervals into peak power sprints. A fun session this week for power development.
Start time: 05:59 am
Session Length: 1.5 hour
Location: BOTS, Al Qudra
Coffee Run
Fartlek style run into reducing tempo efforts. A great tempo run for every runner.
Brief time: 05:54 am Start time: 05:59 am
Session Length: 1.5 hour
Location: Start Location (Common Grounds)
Saturday Ride
Our weekly long ride. Nutrition and hydration are very important during these longer rides. If you aren't confident taking turns at the front, speak to lead coach Rob Foster.
Start time: 05:59 am
Session Length: 1.5 hour
Location: BOTS, Al Qudra
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 6 mins blocks, off 3 min recovery. See if you can keep that feeling for all 4 rounds.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
Today we will be running 400s and 200s on the track. Fluctuating between 10km and 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 are 1kms and 500ms. The aim is to run the 500s fast, but keep that quality on the last 1KM still.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
After some strides we will be holding the tempo blocks for a longer duration this week. Time to make the most of the cooler weather in Dubai.
Sunday
Time: 6am
Location: Super Sports Race, Mushrif Park
Session: 5km, 10km, HM Race
Coach Steph will be with the LRC Team at the Super Sports race this weekend.
It's Hell week, and you know what that means: epic workouts that anyone can do. These will test you both physically and mentally! Keep an eye on your community WhatsApp group for workout clues!
ENGINE
Lower-intensity work this week is the base of all strong engines! Sore from hell week? You can use this to increase blood flow and recover to end the week strong.
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
Find a friend and partner up with today’s partner, HYROX. We have either full or half-hyprox options, and you can split the workload between you.
MOBILITY
Carrying on with our overhead mobility/stability. We will then work on opening our hips at the end of the session.
PURE STRENGTH
We have our final week of this block in Pure Strength. We will max out our strict Press and Back squat and introduce some heavy hip hinges and dumbbell bench presses as an introduction to the next training cycle.
WEIGHTLIFTING
This week, we are focused on the Squat Snatch in weightlifting. Hitting a heavy hang and low hang complex and finishing up with some heavy snatch pulls
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
This Monday we will be holding that Tempo pace (7/10 effort) for 6 mins blocks, off 3 min recovery. See if you can keep that feeling for all 4 rounds.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
Today we will be running 400s and 200s on the track. Fluctuating between 10km and 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 are 1kms and 500ms. The aim is to run the 500s fast, but keep that quality on the last 1KM still.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
After some strides we will be holding the tempo blocks for a longer duration this week. Time to make the most of the cooler weather in Dubai.
Sunday
Time: 6am
Location: Super Sports Race, Mushrif Park
Session: 5km, 10km, HM Race
Coach Steph will be with the LRC Team at the Super Sports race this weekend.
It's Hell week, and you know what that means: epic workouts that anyone can do. These will test you both physically and mentally! Keep an eye on your community WhatsApp group for workout clues!
ENGINE
Lower-intensity work this week is the base of all strong engines! Sore from hell week? You can use this to increase blood flow and recover to end the week strong.
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
Find a friend and partner up with today’s partner, HYROX. We have either full or half-hyprox options, and you can split the workload between you.
MOBILITY
Carrying on with our overhead mobility/stability. We will then work on opening our hips at the end of the session.
PURE STRENGTH
We have our final week of this block in Pure Strength. We will max out our strict Press and Back squat and introduce some heavy hip hinges and dumbbell bench presses as an introduction to the next training cycle.
WEIGHTLIFTING
This week, we are focused on the Squat Snatch in weightlifting. Hitting a heavy hang and low hang complex and finishing up with some heavy snatch pulls
Monday Ride
Some threshold efforts to kick off the week! 5 X 4minutes today.
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Repetition speed work this week. Come along for the newly laid sport city track to practice running FAST!
Start time: 05:59 am
Session Length: 1.5 hour
Location: Sport City Track
Entrance fee: https://isddubai.com/athletics-venuehire/
Wednesday Ride
Some building intervals into peak power sprints. A fun session this week for power development.
Start time: 05:59 am
Session Length: 1.5 hour
Location: BOTS, Al Qudra
Coffee Run
Fartlek style run into reducing tempo efforts. A great tempo run for every runner.
Brief time: 05:54 am Start time: 05:59 am
Session Length: 1.5 hour
Location: Start Location (Common Grounds)
Saturday Ride
Our weekly long ride. Nutrition and hydration are very important during these longer rides. If you aren't confident taking turns at the front, speak to lead coach Rob Foster.
Start time: 05:59 am
Session Length: 1.5 hour
Location: BOTS, Al Qudra
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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