Month: June 2016

What Are the Best Headphones for Running?

Posted on by Mohsin Salya

Hi there, and welcome back to the Mohsin Salya blog.

If you’re anything like me, you won’t be able to have an effective run without listening to some motivational music to keep you psyched. There have been many studies on the effectiveness of music on athletes, especially runners. A recent study even found that runners who were running a 5k listening to music ran their first two laps faster than when they ran without music.

Whatever genre of music you find works for you, having a pair of good quality and good fitting headphones is a must. Here I’ve picked out some pairs that meet all the requirements that I look for when listening to my motivational music, and that suit all budgets.

Monster iSport Strive – from £23

These are the cheapest model in the Monster iSport range, but they definitely don’t compromise on performance. The shape of the ear-bud design makes them feel as though they are sitting against, rather than inside, your ear. But regardless of this, they still don’t budge no matter how sweaty you get whilst running. The open design also means you can enjoy your music whilst still being aware of what is going on around you.

Senheiser PMX 686G Sports – from £80

These are a little on the pricey side, but definitely worth investing in if you love the neckband design. They may not suit every runner, but they are a lightweight pair of headphones that will never fall out. These have no silicon wings or memory foam ear buds, just a secure fit and superb sound quality. These are for the runner who demands the best quality sound.

KitSound Outrun – from £48

For the runner who can’t stand those annoying wires, these Bluetooth headphones are for you. These are great value, as they cost less than many wired models. They’re really light at 15g, and thanks to the large, flexible silicon wings they stay in place brilliantly whilst you’re running. These have a clean, balanced sound with no harsh sounds to put you off your stride.

Audio Technica SonicSport (ATH-SPORT3) – from £30

If you’re a runner who can’t stand having to push your earbuds back into position every few hundred yards, then these innovative over-ear headphones are definitely for you. The mouldable cable can be bent to hook around your ears, guaranteeing a secure fit. They’re also waterproof, so don’t worry if you sweat a lot whilst running. They’re safe to run under the tap afterwards too.

Until next time,

Mohsin Salya

What Does ‘Hitting a Wall’ Mean?

Posted on by Mohsin Salya

Hi and welcome back to the Mohsin Salya blog.

Hitting a wall, is a term we’ve all heard thrown around from runners. But what does it really mean, and how do you identify what is causing the problem? Once you’ve identified that, it’s a lot easier to solve the problem.

Most runners don’t fully understand what’s happening to the body, or they confuse ‘hitting a wall’ with fatigue, which makes it difficult to specifically address the problem. In this post I’ll be clearing things up a little and making this term easier to understand.

Hitting a wall

‘Hitting a wall’ is used to describe what happens when your body runs low on glycogen to burn as a fuel source. As your glycogen levels begin to run low, your body recognises the potential dangers and slows the body down gradually to conserve energy. You can still run at this point, but your pace will begin to slow quite noticeably unless you increase your effort. However, if you do continue to run, your glycogen levels will get so low that your body will pretty much shut down and even jogging will feel impossible.

It’s important to remember that ‘hitting a wall’ is not tiredness, it is your brain shutting down your body.

What does it feel like?

If you really ‘hit a wall’ it will result in you not being able to physically run any longer. You may still be able to walk, but anything that resembles running will no longer be an option. You may also feel dizzy or light-headed, which is a result of your brain not getting the glycogen it needs. As you can see, this feeling is different to fading or getting fatigued during the later miles of your marathon.

How do I prevent this?

You need to slowly train yourself to burn more fat efficiently as a fuel source. This will enable you to burn less glycogen per mile at your marathon pace. It’s important to remember that you cannot run a marathon using fat alone as a fuel source.

The first way you can do this is to perform ‘fasted long runs’. Research has shown that long runs in a fasted state will improve glycogen storage and fat utilization.

The second way to prevent ‘hitting a wall’ is to fuel yourself adequately before and during the race. The key is to understand that it’s just as bad to over fuel as it is to under fuel. Your body can only process a finite amount of carbohydrate per hour (usually about 30-60 grams depending on your individual efficiency). If you try to consume more carbohydrates than you can handle, the digestive system simply can’t cope and starts to shut down, resulting in your not absorbing anything.

There is a great calculation tool you can use to determine how much glycogen you need during your marathon.

Until next time,

Mohsin Salya

What Should I Eat When Training For a Marathon?

Posted on by Mohsin Salya

Hi there, and welcome back to the Mohsin Salya blog.

It’s an age old question – what should I eat when training for a marathon? With all the conflicting advice and all the different information out there it can be tricky to know just what food plan to stick to throughout your training.

While there isn’t just one specific super food that works for everyone, my guidelines and advice on nutritional requirements and timings will hopefully help you find the perfect food for your pre-run snacks or meals.

Small snacks

  • Energy bars – these are great to eat on the go, plus they are easy to digest and light on the stomach. However, it’s best to avoid diet products as these often cut the carbs, and the carbs are what you’ll be needing. Something like a granola bar is a great way to eat more natural, but still get the energy you need.
  • Banana – You may already know that a banana is a good option, but don’t underestimate just how high in carbs and potassium these are.
  • Small bowl of oatmeal – Oatmeal tends to have a good amount of fibre. It can be a good option for runners who can’t eat close to running but need something to sustain them.

Medium snacks

  • Toast with peanut butter and jelly – This favourite is tasty and good for you. It’s easy to digest and light on the stomach – exactly what you’re looking for pre-run.
  • Wheat bagel with peanut butter or cream cheese – This is a little more substantial than the toast, and provides a small dose of protein to help keep hunger away.
  • Yoghurt and granola – You can’t go wrong with this mixture of simple and complex carbs, providing 360 degree energy for your upcoming training.

Meals

  • Turkey tortilla wrap – Slices of deli turkey wrapped in a flour tortilla with shredded vegetables. This will fill you up and also provide long-lasting energy with extra protein, which will aid in muscle recovery.
  • Liquid meal – A liquid meal such as a breakfast shake is a great choice, as long as it’s high in carbohydrates and low in protein, fat and fibre.
  • Grilled salmon with brown rice – Everybody knows fish is good for you, and this meal is low in protein and fat with plenty of the low-fibre carbs you need for a great run.

Until next time,

Mohsin Salya

Ten Tips to Help Master the 10k – part 2

Posted on by Mohsin Salya

Hi there, and welcome to the Mohsin Salya blog.

The 10k should be celebrated as it’s a great distance, whatever your level. It’s a great progression for those who have completed a 5k and a challenge for marathon runners due to the change in pace.

In my last post I shared five fantastic tips for mastering the 10k which came from a guest post by Laura Norris, a certified running coach, on bloglovin.com. In this post I will run through the remaining five tips giving you everything you need to train for a 10k, regardless of ability.

6 – Building strength

Yes, you’ll need plenty of strength from your leg muscles for running. The stronger your legs, the faster and longer you’ll be able to run, but it’s not all about your legs. Having a strong core and upper body will strengthen your overall form, and improve your running technique too. Laura recommends including at least two days of total strength training in your 10k training prep – and I agree!

7 – Tempo run

What is a tempo run you might ask? A tempo run is one that is at a slightly slower pace and a shorter distance, usually 3-5 miles. Laura explains that there are two main forms of tempo run. Either using cruise intervals of 1-2 miles or completing a continuous 3-5 miles each at a tempo pace.

Providing further guidance she says “If you run 3-4 days per week, devote one day to speed work and alternate each week between a tempo run and faster speed intervals. If you run 5 or more days a week, you can include both tempo runs and faster intervals each week, as long as you include an easy run or rest day in between them.”

8 – It’s not all about speed  

Slow your training down. I know we have mentioned tempo runs and speed workouts but these should only make up part of your training as you risk injury or burn out if you complete these every day.

It is recommended that 80%+ of your training is actually done at a slower pace than you expect to run in the final race! Completing the majority of your training at a slower pace will ensure you push yourself harder in speed workouts and improve your overall performance.

9 – Pre race meal      

Completing a 10k does not require a great deal of meal planning or carb-eating as it will not deplete your glycogen stores or strip you of all your energy – although it may feel that way!

On the flip side, don’t try to complete the run on an empty stomach. You should aim for a normal size meal which isn’t too carb heavy, as this might actually weigh you down.

10 – Celebrate every run  

Whatever the distance, every run should be celebrated. Whether short and fast or long and well-paced, each one is an individual accomplishment.

Marathon runners may think it’s ‘just a 10k’, but by increasing the pace and setting personal goals, a 10k can be just as difficult as a marathon! Your mentality is very important when training for a running event.

And there you have it, 10 great tips on how to master the 10k!

Until next time,

Mohsin Salya

 

 

 

Ten Tips to Help Master the 10k – part 1

Posted on by Mohsin Salya

Hi there, and welcome to the Mohsin Salya blog.

If you are an experienced runner you may think that a 10k is ‘only 6.2 miles’. But the 10k requires both decent speed and a strong level of endurance. Whatever your level of fitness, a 10k run requires appropriate training and preparation.

Today I want to share some tips I found on a guest post by Laura Norris, a certified running coach, on bloglovin.com. Here, she gives some great advice on how to prepare your mind and body.

1 – Think about pace

For a beginner, the prospect of a 10k may be daunting. You need to focus on building your endurance rather than speed in order to complete the distance without causing a great deal of stress on your body. Bear in mind the time it takes to complete it too – new runners should aim for around an hour.

For the more experienced runners, you should look to complete some speed work early on in your training. As you approach the race you should move towards your steady 10k pace so you can become familiar with your goal speed before the big day!

2 – Don’t train on a track!

10k races are rarely held on a race track so you shouldn’t be training on one. You need to prepare yourself for the terrain you will be running on during the race itself. Get used to inclines and uneven surfaces. The last thing you want on the day is to run out of energy because you weren’t prepared for a hill!

3 – Add in a long run

When training for a 10k you might not have the time to complete the distance regularly, meaning your training sessions are shorter. This is to be expected, but you should aim to add one long run into your training schedule every week. The long run should be relative to your weekly mileage.

Laura advises that beginners should aim for one hour – this should be around six miles and will give you a feel for the actual 10k. More experienced runners should work towards completing two hours – around 12-15 miles. She explains: “Long runs will help create an aerobic base that is necessary for running fast over the 10K distance.”

4 – Prepare mentally  

However well you train, you’ll certainly feel the last two miles of your 10k. The best thing to do is mentally prepare for the physical discomfort you might feel.

When you hit this point, you should carry on. Don’t give up! However it is very important that you understand the difference between discomfort and pain for runners. Don’t push yourself if you start to feel pain during your run, but a little discomfort will probably give you the push you need to make it across the finish line.

5 – Spilt the race up 

This point can also help with your mentality during the race. Knowing where you are, and what pace you should be aiming for, should help you feel in control.

You can section the race into as many pieces as you need to get you through, however Laura suggests splitting the race into three sections, each just over two miles long. Taking the first section at a slower than goal race pace, you should then move up to a steady 10k pace for the second section, before ramping it up gradually so by the last few minutes you are running as fast as you can sustain.

Until next time,

Mohsin Salya

Breathing Tips for Runners

Posted on by Mohsin Salya

Hello and welcome back to the Mohsin Salya blog, where I share tips and advice on all things running from my experience running marathons.

One of the most daunting things for runners, especially beginners, is overthinking how to control your breathing whilst running. Shortness of breath can even make you consider why you’re even running in the first place. However, with a little bit of self-coaching you can train your heart and your lungs to work synonymously, and managing your breathing whilst running will become much easier.

I came across this infographic from Tribe Sports, which I think provides some amazing tips on how to control your breathing as a runner. Hopefully it will help you on your way to running your best marathon yet.

Until next time,

Mohsin Salya

How Can I Spread The Word About My Fundraiser?

Posted on by Mohsin Salya

Hi and welcome back to the Mohsin Salya Blog.

When you’re running a marathon for a chosen charity, you obviously want to raise as much money for you can for said charity. However, you may be stuck on how you can spread the word about your fundraising efforts. In this post I’ve put together some tips that helped me reach my targets.

Share your page

It may seem obvious, but many don’t think about setting up an online page. There are many to choose from, JustGiving being the most popular, and they enable you to tell everyone about the marathon you’re running and the charity you’re doing it for. Having a page enables people to donate to you quickly and anonymously (if they so wish) and is far more convenient.

Sharing this page on all your social media sites will give it maximum exposure and should get you plenty of donations. Don’t forget to keep your supporters updated on your progress and your training with posts, photos and videos. This will keep your supporters interested and you may even get some shares, maximising your reach.

Host an event

After your friends and family have generously donated to your fundraiser, you may be wondering how else you can now make up your target. Holding a fundraising event is a great way ask for donations from people outside of your circles and reach that target. You could hold a movie night and ask people to donate an amount for entry, hold a ‘dry’ night out where you could ask people to donate the money they saved on not buying alcohol, or hold a zumbathon to name just a few ideas. Even some simpler events such as a dinner party or a quiz night can work wonders when you’re trying to up your donations.

mohsin salya

Share information

Sharing as much information as possible with people about the cause you’re raising money for, online or face to face, can make a huge difference in the amount of donations you receive. When you’re sharing information about the charity, people will get a lot more invested in what it is you’re supporting and will understand where the money they’re donating is going to.

Plan realistically

The best and most manageable way to plan your fundraising is to break it down into small chunks. Having smaller targets in order to reach your whole target will make the process seem a lot easier. Think about who exactly it is you can engage with different fundraising activities. For example you may want to do different activities with different groups of people – friends, family, colleagues and the local community.

Good luck with your fundraising,

Until next time,

Mohsin Salya

How to stay Motivated

Posted on by Mohsin Salya

Hi and welcome back to the Mohsin Salya blog, where I share tips and advice on all things running.

It’s incredibly important to make sure you stay motivated during your running strategy and marathon training, however at times this can be challenging. It’s a challenge not only for beginners, but also for experienced marathon runners – we’ve all been there.

I want to share some tips with you that have helped me stay motivated throughout my marathon training, and hopefully they will help you too.

Remind yourself of your goals

Let’s be honest – training can get difficult. Being reminded of your goals when training for a marathon can be that last ditch effort to get you of the door. So, putting reminders of your goals in the situations or places that present the biggest barriers can be a great motivator. For example, if you run after work, put your goal on the dashboard of your car. When you try to talk yourself out of driving to the gym, you see your goal staring you in the face. Ask yourself “how much do I want it today?” – This is perfect for if you need a little reminder or nudge once in a while to keep yourself on target.

Get your friends involved

Run with friends. It may sound simple, but you can’t underestimate the social side of running. It is one of the most common reasons people start and carry on training for a marathon. Not only that, but it takes your mind off the task in hand when you’re with other people. You could find a local running club or gather some friends or colleagues to run with you and make every session both easier and more enjoyable.

Mohsin Salya - Marathon Runner - Image 2

Mix it up

It’s really important that you prevent running from getting boring, and it’s actually quite easy. Introduce variety into your running sessions and try something different. Introduce hill repeats, a track session or signing up for a trail race. Even running a new route or different place can freshen up your routine and make it exciting again.

Run for a good cause

If you’re not already raising money for a charity in the marathon you’re running, then signing up to fundraise will give you a massive motivation boost. Knowing that what you’re doing is for a good cause and will provide funds to a charity that means something to you can help keep you going when you’re lacking in motivation.

Book your post marathon meal

After the sacrifices you’ve made, it’s finally time to let your hair down after the marathon and enjoy the things you may have given up in exchange for a runner’s body. Pick your favourite restaurant, your favourite people and your favourite wine and book your post marathon meal. Having something solid and enjoyable to focus on will definitely help get you through all the training. If there’s ever a time to eat and drink what you like, it’s after you’ve completed a marathon!

Until next time,

Mohsin Salya