A Graded Return to Running After the Dubai Summer


As the Dubai summer heat finally begins to ease, many of us are eager to unbox our new running shoes and head to the track at Kite Beach. After months of either cutting back or stopping entirely (depending on your affinity for treadmills or running in a shopping mall), the cooler mornings and evenings offer the perfect opportunity to return to running. But as a physiotherapist, I often see runners rush straight back into their old plans, only to pick up niggles or injuries within weeks. The key to avoiding this? A graded, structured return.


Before even thinking about distance or pace, your preparation matters. A proper warm-up primes your body for running. The fact that you get up at 5 or 6am to beat the sun doesn't give your body a free pass - I can testify. Dynamic stretches, mobility drills, and a few short activation exercises for the glutes, calves and quads can help increase blood flow and reduce injury risk. 5-10 minutes can go a long way here. The common runner will treat the first kilometer as their “warm-up” – but in the Dubai climate, that first kilometer can put early strain on unprepared tissues.


A good way to approach your return is by adopting a “couch to 5K” style program. These step-by-step progressions combine intervals of walking and jogging, gradually increasing running time over several weeks. This is exactly what your body needs after a summer break. Don’t worry if you used to run half-marathons – your tissues, tendons, and muscles still need time to readapt after a significant break. A sudden jump in volume or intensity is the number one reason I see runners come into clinic with shin splints, Achilles pain, or knee issues.





The data and science are pretty clear on this one; if tissues aren’t conditioned for load, they become vulnerable. Running is a repetitive, high-impact activity. Without gradual progression, the stress accumulates faster than your muscles, tendons and joints can adapt. These imbalances can lead to overuse injuries – and once you’re injured, your progress is set back weeks and sometimes months. A slow build at the start actually saves you time in the 'long run' - forgive me.





Ideally, to prepare your body for a return to running is to match each run with a targeted strength session. This doesn’t have to be in the gym – home-based exercises such as calf raises, single-leg bridges, squats, lunges, and step-ups can be highly effective. By strengthening the muscles around your hips, knees and ankles, you build resilience in the tissues that take the most impact when running. Think of it training your body to be more resilient, to cope with the increased frequency, time, and intensity of running through the winter.


With the weather becoming more runner-friendly over the next 4 weeks, now is the perfect window to start laying the foundations. Use this time to focus on strength training and short, structured runs. By the time the cooler season arrives in full swing, your body will be conditioned and ready to enjoy longer distances without the worry of breaking down.


A return to running after the Dubai summer is exciting, but it’s also a time to be cautious. Treat your body with patience, follow a structured program and combine running with strength work. It goes without saying the importance of proper hydration and fueling plays a big role too. This approach will not only reduce your risk of injury but also set you up for a successful, enjoyable season ahead. If you have any queries or questions, the feel free to email me on dkennedy@physiocentre.ae or contact The Physio Centre to book an appointment to maximise your training in the gym in prep for the race season approaching!




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