Month: July 2016

The Post-Long Run Checklist

Posted on by Mohsin Salya

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

You may think that the end of your long-run ends at the finish line. However, it’s extremely important that you take some steps to ensure that you recover well and make the most of your hard work during the run. A lot of people disregard recovery, but it’s just as important as the workout itself.

Some of the tips I’ve provided here may be second nature to you if you’re an experienced marathoner, but if not then these could really benefit you. It’s a good idea to get into a habit of taking these steps, to make the period after your long-run much easier.

  1. Elevate your legs

The most important and first step you should take is to sit down and pop your legs up against the nearest wall or chair. By keeping your legs elevated for 5 minutes after a long run, you quicken your body’s return to homeostasis. This improves circulation and prevents blood from pooling in your legs, as well as stretches your hamstring and calves.

  1. Shower

This one probably goes without saying – but it’s how you shower that’s important here. 30-60 seconds of cold water at the end of your shower can improve your circulation and will help you regulate your body temperature after a hot and sweaty run.

  1. Eat

Possibly the first thing on your mind after you finish running – but it’s important not just to eat anything no matter how hungry you may be. Sugary and refined carbs may be the first food of choice, however it’s best to stay away. Any food with a high sugar content may upset your stomach, or you may find yourself crashing from the sugar shortly after you’ve eaten. Instead, opt for a combination of nutritious carbohydrates and some lean protein.

  1. Drink tea or coffee

Some studies have shown that taking caffeine in the form of tea or coffee after a long run may promote better glycogen resynthesis – these are what are used throughout your run. If you find that coffee upsets your stomach after a run, try a black caffeinated tea such as Earl Grey. If a hot beverage sounds unpalatable for you after running in the heat, you could always try an iced coffee or cold brew.

  1. Go for a walk

This may sound like the last thing you want to do after a long run or marathon, but there is logic behind it. Remaining completely sedentary for the rest of the day is sure to make you feel sluggish and stiff. A few short walks of around 10-15 minutes will keep your blood flowing, loosen up any stiff muscles and give you a natural boost of energy.

Until next time,

Mohsin Salya.

Five Common Running Mistakes

Posted on by Mohsin Salya

Hi and welcome back to the Mohsin Salya blog.

You may think that all the signs show you’re ready for a run – you’ve got your running playlist ready and your brand new pair of trainers. However, there are some incredibly common mistakes that everyone makes when running that can really ruin the whole experience.

Certain running techniques can set you up for success, while others take you down the wrong path. After all, when you’re taking part in an exercise that promises to reduce stress, boost your mood and take you to some incredible places, you want to make sure you’re doing it right. Here I share five common running mistakes, so that you can avoid them and have a great run.

You look down

It’s totally normal to stare at your feet when you first start running, as you’re trying to see what’s going on down there. However, it’s important that you put your trust in your coordination and set your eyes on the horizon that’s in front of you. This will protect your neck – when you’re looking down your neck is flexed and your posture can suffer as a result.

Your shoes don’t fit properly

If your feet hurt whilst running for whatever reason, it’s common sense that you’re going to want to quit the programme that you’re starting. The most common mistake is buying a size too small in your running shoes – most of the time we generally need a little bit more room than we think we do when it comes to sizing our trainers.

It’s a great idea to get measured properly at a running store, where the assistants will give you a gait analysis. By having a gait analysis, the assistant can assess how you run and recommend exactly the right shoe that will make your running style as efficient as possible and help reduce the risk of injury.

You lift your knees too high

This is a common problem for cyclists who start running. A cyclists’ dominant muscles are their quadriceps, which means they’re going to lift their knees up too high as it feels natural. In reality, the power should be coming from strong glutes and hip extension. Ideally, knees should always be at less than a 45 degree angle.

Running is your only workout

Whilst it’s true that running is a great whole body workout, strength training can make it feel so much easier. Building up your glute and hip muscles will help maintain your form, enabling you to run more efficiently with less chance of injury. Adding strength to your routine will also help build your running endurance.

You think that you’re not a runner

This mistake is psychological, but equally as important. If you label yourself as ‘not being a runner’, you’re less likely to keep going. It sounds simple, but by adopting a positive mantra such as “remember to breathe” or “keep moving forward” you’re much more likely to develop a rhythm and in turn enhance your performance.

Until next time,

Mohsin Salya

The Best Strength Training Exercises for Runners

Posted on by Mohsin Salya

 

Hi, and welcome back to the Mohsin Salya blog.

As a runner, you can sometimes overlook the importance of strengthening muscles and joints. Strength training leads to improved race times, good running form and being less prone to injury. In fact, strength training is one of the single most important non-running aspects of training.

However, runners require a completely different strength training program than the standard gym-goer or bodybuilder. As a runner, you need to focus on targeting the key muscles that will keep you balanced. By targeting the muscles you use most during running – mainly the quadriceps, hamstrings and the calves – you can correct any muscle imbalances that may occur.

Here are some of the best strength training exercises that you can work into your training:

Planks

You may know this already, but all variations of planks are some of the best core exercises you can do to target every angle of the core, lower back and shoulders. This makes it one of the most simple but powerful strength exercises.

  1. Lie on your stomach
  2. Prop up on to your elbow with feet slightly apart, and toes about hip distance apart. Make sure your shoulders are directly above your elbows.
  3. Aim to straighten your whole body so that it’s forming a straight line from the top of your head to your heels.
  4. Whilst engaging your core and keeping the straight line, hold this plank position for 30 seconds to a minute.
  5. As you get stronger, aim to gradually add more time. You can also make it more challenging by adding weights – placing a plate on your back is a good way of doing this.

Here is a great example of how to plank correctly.

Overhead Lunges

This is a great exercise to target the whole body – quadriceps, hamstrings, glutes, shoulders and core muscles as well. If you’re pressed for time and looking to get the most out of your workout, then this is also a good one for you as it’s quick yet effective.

  1. Hold a pair of dumbbells straight above your shoulders, with arms straight and elbows locked. Make sure your feet are shoulder width apart and your knees are slightly bent.
  2. Whilst keeping the weight directly overhead, step forward with your right leg into a deep lunge position, bending both your knees.
  3. Return to the starting position and repeat with your left leg. Do 12 steps on each side to complete one set.

Follow this guide for the ultimate overhead lunge.

Air Squat

As a runner, the squat should be a staple in your runner’s orientated strength training programme. They are the single most important exercise that you can do to strengthen the whole body, as they target a lot of running specific muscles.

  1. Stand with your feet hip distance apart with toes facing forward.
  2. With your arms out in front of you at shoulder height, squat down by bending your knees.
  3. Lean forward at the waist whilst keeping the back flat and knees tracking behind your toes.
  4. Squat until your thighs are parallel to the ground or to the point where you can no longer keep your back flat.
  5. Press up through your heels to return to starting position.

Check out this guide on how to do a squat correctly.

Until next time,

Mohsin Salya

Hill Training – The Basics

Posted on by Mohsin Salya

Hi and welcome back to the Mohsin Salya blog.

If you live in an area with tors, pikes and braes, then you will have no option but tomaster the art of hill running. Of course hills can be seen as an obstacle, they are certainly tough and challenging, however, as you’ll be aware, they’re also pretty good for you and your running.

Training on hills improves leg-muscle strength, quickens your stride and develops your cardiovascular system to name just a few advantages. In as little as six weeks of regular hill training you can expect a significant improvement in muscle power and speed, making the process feel much easier. In this post I’ll be sharing some pointers to help you tackle those hills as easily as possible.

Going Up

Its important not to feel daunted by the prospect of the hill in front of you. Get yourself mentally prepared to tackle it, and don’t let it intimidate you. By following these steps, it will be easier than you think.

  • Shorten your stride as you start to run uphill – don’t try to maintain the pace you were running on the flat.
  • Take ‘baby steps’ if necessary to try and keep the same rhythm you had on the flat ground.
  • Your posture should be upright – don’t lean forward or back. Your head, shoulders and back should form a straight line over the feet.
  • Keep your feet low to the ground.
  • If your breathing begins to quicken it may mean that you’re either going too fast, over-striding or bounding too far off the ground as you run.
  • With each step, use a light ankle-flicking push-off, not an explosive motion which will waste energy.
  • Accelerate gradually into the downhill.

Coming Down

The most common mistakes runners make when running downhill are either sprinting (which causes severe muscle soreness), or constant braking (which fatigues the quadriceps). The pace you want to aim for is somewhere in-between.

  • Try to visualise gravity pulling you down the hill – it’s a mental exercise that is very effective.
  • Try to maintain an upright body posture, as before.
  • Don’t let your feet slap on the ground when you’re running – step lightly and don’t reach out with your feet. Slapping can be a sign of weak muscles in the shin area, which may mean you need to strengthen them.
  • As you increase your pace, rather than longer strides, focus your efforts on a quicker turnover. Though your strides can be slightly longer than normal.
  • The key is to stay in control – when you start, keep your stride slightly shortened and let your turnover increase. When you feel in control, gradually lengthen your stride.
  • If you start to feel as though you’re running out of control, shorten your stride until you feel you have control back again.

Until next time,

Mohsin Salya

How to Prevent and Treat Shin Splints

Posted on by Mohsin Salya

Hi, and welcome back to the Mohsin Salya blog.

Shin splints are some of the most common injuries for runners, and it’s very rare that a runner will go through their life without suffering this at some point. It’s not just runners that suffer – shin splints are common among dancers, gymnasts and military recruits too.

In runners however, shin splints are a more common injury for beginners and long-distance runners, but are both curable and preventable. In this blog post I’ll be explaining what shin splints are, how to treat them and how to prevent them in the future.

What are shin splints?

‘Shin splints’ is actually a term used to describe a wide range of lower-leg injuries and lower leg exercise-induced pain. However, in the running world, shin splints injury is usually the medical condition known as medial tibial stress syndrome – MTSS for short.

The main symptom of shin splints is a dull, aching pain in the front of the shins. This is usually felt in an area measuring roughly 5 inches in length on either side of the shinbone or in the muscles surrounding it.

What causes shin splints?

Shin splints occur in most cases as a direct result of the repeated impact to the bone tissue, tendons and muscles surrounding the tibia. This leads to inflammation of the connective tissue that covers and joins the muscles of the lower leg to the shin bone.

How do I treat shin splints?

Shin splints are not a serious injury, provided you treat it before it has chance to become chronic. Doing the following as soon as you start to feel any shin pain should do the trick.

  • Rest: If you start to feel any shin pain, rest. You shouldn’t be doing any type of running or high impact exercise until it can be done pain free.
  • Ice therapy: Ice the affected area for 15 to 20 minutes, three to four times a day to reduce pain and swelling. Keep icing on a daily basis until the injured area is no longer inflamed or painful.
  • Medication: In cases of severe pain, you may have to take anti-inflammatory medication to soothe pain and speed up recovery. However, it’s always important to check with a pharmacist first.
  • Recovery: It can take anything from two to four weeks to recover from shin splints, depending on how severe you were injured. As you start to notice improvements, opt for alternative low-impact exercise such as swimming or yoga.

If the pain persists and symptoms fail to improve, you should always seek medical advice.

How do I prevent shin splints?

It’s true that prevention is better than a cure. Here are a few measures you can take to try and prevent shin splints:

  • Make sure you have the right running shoes
  • Start a comprehensive strength training regime that’s aimed to strengthen the muscles and the tendons in the lower legs and feet
  • Consider getting a biomechanical analysis (conducted by a professional, typically using a motion capture video) to pin down and isolate the exact problems with your running biomechanics
  • Make sure you perform a wide range of stretching exercises for the hamstrings, calves, and the Achilles

Until next time,

Mohsin Salya

What is Proper Running Form?

Posted on by Mohsin Salya

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

In today’s running world, there’s a lot of talk surrounding ‘proper running’. This makes it very difficult to determine which approach is best for you. There’s a few different reasons why people want to ‘fix’ their running, from eliminating injuries to getting faster.

Your running mechanics are determined by the strength and flexibility of certain muscles and how your body is built. Today I wanted to share a few basics on my recommended running form, to help you maintain proper running form on any terrain.

I feel that these are the best positions for your body parts to ensure minimal injury and maximum comfort, however it’s important to find your own way and run in a way that is 100% comfortable for you. If you were to watch ten different people run, you would notice that each one has a distinctive style. That’s because there isn’t one ‘correct’ way to run. You should run the way that is most comfortable and efficient for you. However, you can still fine-tune your running technique, whether you’re an experienced runner or a walker who is ready to jump into running. Every runner should understand the basics like proper breathing, posture and foot strike.

Correct

Just as you would maintain a good posture when standing or sitting, running is no different. Maintaining a relaxed, upright posture while running is essential. Good posture will help release tension and reduce strain in the neck and shoulders, which can prevent muscle fatigue. The ideal running form is to run in a relaxed manner with as little tension as possible. These tips will help you do just that:

  • Look straight ahead
  • Relaxed shoulders
  • Upright torso
  • Arms relaxed, swinging at your sides
  • Hands held in unclenched fist
  • Knees slightly bent
  • Landing between your heel and mid-foot

Incorrect

It’s best to avoid these traits and bad habits in order to minimise damage to muscles or injury whilst running:

  • Head looking down
  • Shoulders high and tight
  • Leaning too far forward
  • Arms held too tight
  • Hands clenched too tight
  • Hips turned out
  • Stride too long
  • Landing on your heel

Until next time,

Mohsin Salya

Tips for Running in the Summer

Posted on by Mohsin Salya

Hello and welcome back to the Mohsin Salya blog.

We all know just how hot and bothered we can get after a run, and in the summer this is even more exaggerated. It can sometimes feel the hardest to go out for a run when it’s the height of summer outside, but these simple tips will help you manage it better.

Drink just the right amount of water

We all know how important drinking water is in the warmer months – but did you know you can drink too much water? This can wash away the electrolytes your body needs to function properly. It’s called Hyponatremia and it is just as dangerous as dehydration. The American College of Sports Medicine recommends the following guidelines:

  • At least 4 hours before exercise = drink 16 to 20 ounces of fluids
  • 10 to 15 minutes before exercise = drink 8 to 12 ounces of fluids
  • If you’re exercising less than 60 minutes = drink 3 to 8 ounces of fluid every 15 to 20 minutes during exercise
  • If you’re exercising more than 60 minutes = drink 3 to 8 ounces of a sport beverage every 15 to 20 minutes during exercise (those exercising for a long period of time when it’s hot may need a sports drink to replenish electrolytes and carbohydrates lost)

Lower your body temperature before you run

Studies have found that lowering your body temperature (pre-cooling) before you go for a run ca reduce heat stress and improve performance. There are a few ways you can do this:

  • Hang out in a highly air conditioned room
  • Apply ice packs to your body (but not directly – be sure to use a towel between the pack and your skin)
  • Stand directly in front of a fan for 10-15 minutes

Add salt to your water or sports drink

This one is great for ‘salty sweaters’. If you notice streaks of white on your clothes after a hard run (or even on your face or body) you might be an extra salty sweater. This means you lose salt at a high rate when you sweat.

Having too much sodium in the blood (either by drinking too much water or sweating out a lot of it) is dangerous and can lead to hyponatremia symptoms. These include nausea, vomiting, headache, confusion and muscle weakness. This can be prevented by drinking a sports drink instead of water, to help get your electrolytes back in balance. You could even add ½ tsp of salt to your sports drink if necessary.

Run before or after the sun rises

This may seem like an obvious one, but is one of the best ways to ensure a great run in the summer. If you’re a morning person then this is definitely the option to go for. Temperatures can be significantly lower than they are when the sun is high in the sky, making that run really comfortable.

Until next time,

Mohsin Salya

From Nothing to 5K in 8 Just Weeks – Infographic

Posted on by Mohsin Salya

Hi, and welcome back to the Mohsin Salya blog.

If you dream of running a marathon, but you’re not even sure you can run, this handy infographic is definitely for you. Dreams can become a reality if you follow this really easy training plan from The Running Bug, and you may find yourself running your first 5K in just 8 weeks.

mohsin salya

Infographic transcript

Beginners 5K training plan: from the couch to 5K in just 8 weeks

If you’re determined to start running but are struggling to get off the couch then this is the perfect plan for you. Simply follow this plan day by day to build up your confidence and stamina and say hello to a happier, healthier you!

Week 1

Monday – Rest

Tuesday – 18 minutes

Wednesday – Rest

Thursday – 24 minutes

Friday – Rest

Saturday – Rest

Sunday – 24 minutes

Week 2

Monday – Rest

Tuesday – 24 minutes

Wednesday – Rest

Thursday – 24 minutes

Friday – Rest

Saturday – Rest

Sunday – 25 minutes

Week 3

Monday – Rest

Tuesday – 28 minutes

Wednesday – Rest

Thursday – 30 minutes

Friday – Rest

Saturday – Rest

Sunday – 24-32 minutes

Week 4

Monday – Rest

Tuesday – 27 minutes

Wednesday – Rest

Thursday – 30 minutes

Friday – Rest

Saturday – Rest

Sunday – 33 minutes

Week 5

Monday – Rest

Tuesday – 24 minutes

Wednesday – Rest

Thursday – 28 minutes

Friday – Rest

Saturday – Rest

Sunday – 36 minutes

Week 6

Monday – Rest

Tuesday – 28 minutes

Wednesday – Rest

Thursday – 28 minutes

Friday – Rest

Saturday – Rest

Sunday – 23 minutes

Week 7

Monday – Rest

Tuesday – 28 minutes

Wednesday – Rest

Thursday – 25 minutes

Friday – Rest

Saturday – Rest

Sunday – 25 minutes

Week 8

Monday – Rest

Tuesday – 28-30 minutes

Wednesday – Rest

Thursday – 25 minutes

Friday – Rest

Saturday – Rest

Sunday – 5K

What Stretches Should I Do Before Running?

Posted on by Mohsin Salya

Hi there and welcome back to the Mohsin Salya blog.

If you’re a runner or you’re training for a marathon, you’ll know just how important stretching can be. Running can be very stressful on your legs, and you need a regular stretching routine to counterpart these stress effects. However, there’s so much information out there that it’s hard to know what stretch to do and for which muscle.

As a runner, you need to focus on three main areas if nothing else: hamstrings, calves and quads. The following stretches will target the muscles that runners use most. They’ll definitely boost your running performance, but they’ll also put an end to the aches and pains that you may experience afterwards.

Hamstrings

Your hamstrings are prone to injury, and this is especially the case amongst runners. They are notorious for tight hamstrings, which can lead to pulled muscles and lower back problems. Try this standing single leg hamstring stretch before your run to ensure your performance isn’t compromised:

  1. Stand with your feet hip distance apart.
  2. Bend your right knee and extend your left leg pointing toes up.
  3. While holding this position, lower your upper body and reach toward your left toes as far as you can.
  4. Hold the position for 30-second then switch to the other side.

Calves

The Calves are the most overworked muscles on your run, and losing flexibility and mobility in this area can set you up for calf strains, shin splints and plantar fasciitis. Try this runner’s calf stretch to also boost the length and cadence of your strides:

  1. Stand facing a wall and with your arms extended and back straight, place both arms on the wall.
  2. While keeping both feet flat, take a step backward with your right leg, while keeping your heel planted to the ground and the leg extended without bending the knee.
  3. To stretch the calf, lean forward slightly to the wall while actively pressing your back heel into the ground until you feel a good stretch in muscle.
  4. Breathe deeply and Hold the stretch for 30-second or more then switch sides.

Quads

Flexible quadriceps are essential for a stronger knee lift and speed. The dreaded runners’ knee can be traced back to tight quads, but this standing quad stretch will help you become less prone to injury:

  1. Stand with legs hips distance width apart.
  2. Grab a chair for balance (if necessary) and stand tall while holding your right foot behind butt pointing knee to floor.
  3. Slowly move your right foot to the back and feel the stretch in your quadriceps.
  4. Keep your thighs lined up and core engaged throughout the stretch and hold for no more than 30-second.
  5. Repeat with the left leg.

Until next time,

Mohsin Salya