Daniel Bagley | Running Coach

Tag: exercise

  • Sometimes Taking a Step Back Helps You Run Forward Better

    Sometimes Taking a Step Back Helps You Run Forward Better

    In running, we are often conditioned to believe that progress only comes from doing more.

    More miles.
    More sessions.
    More races.
    More consistency.

    But anyone who has trained seriously for long enough knows this is not the full picture.

    Sometimes, the smartest thing a runner can do is take a small step back. Not to lose fitness, but to create space to move forward with more clarity, purpose, and long term progress.

    Why Runners Struggle to Step Back

    Running is simple. That is part of its appeal.

    You lace up, head out the door, and get the work done. Over time, that consistency builds fitness, confidence, and identity. The problem is that this simplicity can make it hard to stop.

    There is always another race coming up.
    Another training block to roll into.
    Another reason to just keep going.

    For many runners, especially those balancing work, family, and life pressures, stepping back can feel like quitting. In reality, it is often the opposite.

    Training Stress Only Works If You Recover From It

    Training creates stress. Recovery creates adaptation.

    Every hard session places a demand on the body. Muscular, metabolic, hormonal, and neurological. The body does not get fitter during the session itself. It gets fitter in the hours and days that follow, when it is given enough space to adapt.

    When training stress builds without enough recovery, a few things start to happen:

    Fatigue accumulates
    Performance plateaus
    Motivation drops
    Injury risk increases

    At that point, pushing harder rarely fixes the problem.

    Stepping back, even briefly, allows the body to absorb the work you have already done and become responsive to training again.

    Stepping Back Does Not Mean Stopping

    This is where many runners get it wrong.

    Taking a step back does not have to mean doing nothing. In fact, for most runners, a managed reduction is far more effective than a complete stop.

    This might look like:

    Reducing overall weekly volume
    Pulling back on intensity
    Replacing hard sessions with easy, relaxed runs
    Removing pressure around pace and performance

    The goal is not to hold peak fitness all year round.
    The goal is to build sustainable progress over time.

    Why This Matters Long Term

    Running progress is not linear.

    There are phases where you build, phases where you maintain, and phases where you reset. Ignoring the reset phases is often what leads runners into cycles of stagnation, burnout, or recurring injuries.

    A short, intentional step back can:

    Refresh the body
    Restore motivation
    Improve how your body responds to future training
    Set you up to train better, not just harder

    This is especially important in warmer climates like Dubai, where managing load, recovery, and heat stress plays a big role in long term development.

    The Mental Side of Stepping Back

    Training is not just physically demanding. It is mentally taxing too.

    When running starts to feel like a chore rather than a choice, that is often a sign the system needs a reset. Stepping back slightly can help you reconnect with why you started running in the first place.

    It allows space to:

    Enjoy easy movement again
    Remove constant performance pressure
    Focus on sleep, nutrition, and recovery habits
    Build excitement for the next phase

    Missing training a little is not a weakness. It is often the spark that reignites progress.

    A Step Back With Purpose

    The key difference between productive and unproductive breaks is intent.

    Random stops lead to frustration.
    Planned pull backs lead to progression.

    When stepping back is done with purpose and aligned to your goals, your experience level, and your life, it becomes a powerful tool rather than a setback.

    Sometimes, taking a few steps back is exactly what allows you to run forward better.

    Need Help Knowing When to Step Back?

    One of the biggest challenges for runners is knowing when to push and when to ease off. That is where structured coaching can make the difference between guessing and progressing.

    If you are unsure whether now is a time to build, hold, or reset, feel free to reach out. A small adjustment at the right time can completely change the direction of your training.

  • How to train smart in the summer heat (and why you should)

    How to train smart in the summer heat (and why you should)

    When summer arrives in the UAE, it does not knock politely. It barges in with 45c and upward degree days, stifling humidity, and a sun that does not back down. For many runners, it is a time of year that tempts them to hit pause on training, take things indoors, or ditch the plan altogether.

    But what if you looked at summer differently?

    Rather than losing momentum, this season can actually unlock new levels of fitness if you adapt smartly. With a few simple adjustments, running through the heat can lead to serious physiological gains, laying the groundwork for your best race season yet.

    Why Training in the Heat Can Make You Fitter

    While it might not feel like it mid-run, training in the heat can stimulate powerful adaptations, such as:

    • Increased plasma volume, helping your cardiovascular system work more efficiently
    • A boost in haemoglobin production, enhancing oxygen delivery
    • Improved sweat rate and better thermoregulation
    • Lower resting and working heart rates over time

    These changes mimic many of the benefits seen from altitude training. But to unlock them, you will need to drop the ego and train smart.

    1. Hydration Is Not Just a Post-Run Priority

    One of the biggest challenges in the heat is staying on top of fluid loss, not just water, but electrolytes too.

    • Daily hydration matters: Aim for at least 2–3 litres of water each day, and increase intake if you are training outdoors.
    • Pre-load and rehydrate with electrolytes: Use tablets or mixes with sodium to help maintain fluid balance and avoid cramping, fatigue, or dizziness.
    • Train with fluids: For longer sessions, carry water or electrolyte mix using a soft flask or hydration vest. On the bike? Bottles are a must. Post-run, rehydrate as soon as possible.

    2. Timing Is Everything

    Avoid the midday furnace. Instead, plan your runs:

    • Early morning: Before the sun rises is your best window. Think 5–6am starts.
    • Late evening: Not as cool, but still better than midday.
    • Sleep matters: If you are training early, get to bed earlier to allow proper recovery. Training while sleep-deprived is a fast track to burnout.

    3. Train to Effort, Not Ego

    Summer is not the time for Strava trophies.

    The heat places greater stress on your body, meaning paces will naturally drop, and that is okay. Focus instead on RPE (Rate of Perceived Exertion) or heart rate zones, and give yourself permission to slow down.

    Easy runs might feel harder than usual. That does not mean you are losing fitness. It means your body is working overtime to regulate itself.

    • Keep outdoor sessions easy: Think recovery runs, aerobic efforts, or form drills.
    • Save intensity for indoors: Use the treadmill or turbo trainer for harder sessions (for example, intervals or threshold work) where heat will not hold you back.
    • Listen to your body: Building awareness now will help you train smarter long after summer ends.

    4. Dress for the Heat

    What you wear matters. Opt for:

    • Light-coloured, sweat-wicking clothing
    • Technical fabrics over cotton
    • Hats, sunglasses, and arm sleeves (which can house ice packs or be soaked for cooling)

    If you are using a hydration vest, consider placing ice packs in the back pocket or pouring cold water on your head and neck for topical cooling during runs.

    5. Be Patient: Adaptations Take Time

    The good news? Your body is incredibly adaptive.

    Within 7 to 10 days, you will start noticing changes. After two weeks, expect:

    • Lower heart rate for the same effort
    • Higher sweat rate (which means better cooling)
    • Improved recovery and perceived exertion

    These gains are exactly what will give you the edge once temperatures drop.

    Final Thoughts

    Training in the heat is not about proving toughness. It is about building resilience and physiological strength in conditions that demand respect. If you prepare well, fuel and hydrate smartly, and drop the pace expectations, summer can be one of the most productive blocks of the year.

    So do not hit pause. Instead, adjust your plan, embrace the process, and trust that this investment will pay off when cooler months roll in.

    Want help structuring your summer training?
    I coach runners in Dubai and online. Hit the contact form to get started or DM me on Instagram.