When the going gets tough, the tough get going – and in Dubai, that's precisely what has been happening every Thursday at midnight. A group of "tough" runners have been braving the heat and running a mile with the help of a coach who's teaching them to cope with the soaring temperatures and humidity, as well as beat their personal best times.
Not content to let their fitness goals take a back seat because of the weather, the group, which numbers in the hundreds each week, has been hitting the pavements of Dubai since July 23 as part of Nike+ Run Club’s Midnight Mile series.
The six-week campaign, which is the UAE’s version of Nike’s global Find Your Fast programme, aims to help runners achieve better times while building physical endurance and mental fortitude.
“We have the additional challenge of training through the summer heat, but we see this as an opportunity to prove our mettle and beat the heat to come out faster and stronger,” says Nike’s lead running coach Tom Woolf.
While many of us can’t bear the thought of being outside during this period, many of the runners can’t bear the thought of training inside.
Joan Alcoreza, a teacher from the Philippines, has been running with the Nike+Run Club for five years. Participating in the Midnight Mile series was a natural extension of her current routine. “I would still run outside, even if it’s too hot. I’m a regular runner, but the distance varies depending on if I’m preparing for a race or not. Because of the extremely hot temperatures in Dubai during summer, the most relaxing time of day for me to run is late night until midnight,” she says.
Alcoreza has been joined in the series by Majel Padilla, an applied behavioural analysis therapist also from the Philippines, who runs outside three times a week, covering anywhere from 20 to 30 kilometres. “I don’t normally run at midnight, especially during summer when the weather in Dubai is hot and humid. I usually do my training at 5am or 7pm, but as I have triathlon races fast approaching – and some of my training for the other two disciplines is scheduled in the morning – I will definitely continue running at midnight,” she says.
One of the key goals of the Midnight Mile series has been to educate runners about how to adjust to the heat – these rules apply whether you’re an experienced runner or just starting out. Woolf says that one of the biggest challenges is keeping your core body temperature stable. “When temperatures soar above 40°C, it gets extremely difficult for us to stay fit. Our heart rates increase, our breathing becomes rapid and our bodies have to work doubly hard to keep going,” he explains. “Hydration is the key to staying cool and performing your best in the summer.”
Woolf suggests maintaining hydration levels by having sports drinks diluted with water before and during exercise routines. “Because of the high sugar content of most sports drinks, it takes longer for the fluid to be fully absorbed into the bloodstream. By mixing half water and half sports drink, you are providing your body with the electrolytes for immediate absorption, making you feel refreshed and ready to run your fastest.”
Learning to cope with the heat isn’t as simple as going out and getting started, particularly if you’re unfit. To minimise the risk of heat exhaustion, Woolf suggests starting slowly. “Start by running at an easy/moderate pace, and build your speed with each session until you are fully acclimatised. If you are a beginner, make sure you allow yourself a cool-down period with power walks every four minutes. Remember, it is all about managing your core body temperature and now allowing it to rise too high.”
Another trick to building up your heat tolerance and endurance is visiting the sauna. “Australian scientists found that just four 30-minute sauna sessions can increase your plasma volume,” Woolf says. “An increase in plasma volume helps to improve blood flow to the heart without it having to work so hard. This, in turn, helps lower your heart rate and also improves endurance in both trained and untrained athletes.”
The next vital step in learning to run in the heat is wearing the right clothing. Your running gear should be lightweight and breathable, and made from a fabric that draws moisture away from the body. “Running in the heat means excessive sweating, which can get in the way of your workout,” Woolf says. “It is imperative to wear gear that is breathable and allows you to stay cool. Dri-Fit technology does just that. Its microfibre, polyester fabric moves sweat away from the body to the fabric surface where it evaporates, keeping you dry and comfortable. Also, make sure you choose a shoe that is breathable, light and made for running.”
Most runners agree that proper nutrition is crucial in maintaining stamina during a hot-weather run, but Woolf also recommends cutting down on caffeine. “We all love our morning coffee, but [we] ignore the fact that caffeine is a diuretic, which means it puts you at a greater risk of dehydration. Since the heat is already causing rapid dehydration, one has to be careful about caffeine intake in the summer – and that includes iced teas.” He says runners should choose herbal and decaffeinated blends during the hot months.
While for many running is a solitary activity, having company can help make it more enjoyable and add an element of competition and obligation.
Abdullah Ali Ajmy, an Emirati who has been running with the Nike+ Run Club since 2014, enjoys the camaraderie of running in a group. “It has been a blessing for me, joining the group runs. The motivation and drive from this group have led me to become fitter, realise my potential and lead a much healthier life,” he says.
“Since joining, I’ve been running twice or thrice on a weekly basis, sometimes taking up personal challenges every other month, for example 50km in a week. I’ve made it a personal mission to run in every city I visit as well as taking advice about the best tracks and places to run. I run 5km and 10km a few days a week, and push to 21km once a month.”
Padilla agrees: “I really enjoy running in a group with different experiences and strengths, and what makes [the Midnight Mile] more enjoyable is that I get the chance to run with the coaches, which motivates me and pushes me to the limit.”
The Midnight Mile series comes to a close next Thursday, August 27, and organisers are expecting more than 500 people to join the final run.
“Through the Midnight Mile series, we wanted to grow the culture of running in the UAE and take it to the next level. We invite all runners to overcome the heat and push their limits to the maximum for one last epic run,” Woolf says.
Participants will meet at the roundabout near the Four Seasons Resort Dubai (parking is available at Dubai Ladies Club), at precisely 11.04pm before running across Jumeirah Bay Island Bridge in an attempt to make this mile their fastest.
The going will be tough, but, as they say, that’s when the tough will get going.
• For more information, visit www.facebook.com/nikerunningmiddleeast
atomlinson@thenational.ae
For more fitness and nutrition tips and information, don't miss the family issue of #healthyliving magazine in The National on September 17.
