Month: September 2016

Which Are The Best Running Shoes?

Posted on by Mohsin Salya

Hello and welcome back to the Mohsin Salya blog.

There are so many different running shoes on the market these days that when it comes to choosing a new pair, the decision can get overwhelming. There are good and bad reviews for all pairs, there are specific pairs for a certain type of running and there are different types of arch support. In this blog post I hope to clear some of the confusion, and give you my personal pick of the best running shoes in 2016.

Road

Adidas Adistar Boost ESM

Although these are pricey, the Techfit™ flexible upper unit provides seamless support for ultimate comfort when running, The Boost™ mid-sole technology offers energy retruns whilst also making sure the foot is well supported, whilst the Formotion technology adapts to the running surface to make sure that the running experience is smooth and responsive. Although one of the more expensive shoes, these are well worth every penny.

Nike Flyknit Racer

The Nike Flyknit Racer offers a lightweight and flexible competition shoe. The relatively low stack height provides great mobility, whilst offering a very well-cushioned experience. This shoe is great if you’re looking for a super light shoe with great mobility, and are suitable for a range of athletes.

Brooks Launch 3

Air Mesh material on the upper makes the Brooks Launch 3 ultra-breathable, whilst the 3D Fit Print maintains the structure of the shoe but still promotes flexibility. These shoes definitely have aesthetic appeal, whilst on the technical front high abrasion resistant rubber offers responsiveness and durability.

Trail

Salomon Speedcross 3

The Salomon Speedcoss 3 shoes give an all-round great ground feel, and the Sensifit and Endofit features ensure that they give runners a precise and comfortable fit. The shoe features a quick lacing system for easy-on and easy-off, and also has anti-debris mesh which is really effective. A great all-rounder trail running shoe, it is available in a variety of different colour options.

Asics Gel Venture 5

The 5th version of the Asics Gel Venture offers a better grip than previous versions, and provides more than enough support. For added durability, the shoe features the Asics High Abrasion Rubber and also has Rarefoot Gel Cushioning System for shock absorption and smooth transition. This shoe is ideal for light trail running and a great partner for everyday running and training.

Merrell All Out Charge

This is a great affordable option that is lightweight, flexible and comfortable. It has the Merrell HyperWrap 360 Degrees Fit System technology which keeps the foot in place for agility and natural stability. If you want exceptional cushioning and support at an affordable price, these are the daily trail running shoes for you.

As always, do your research and read plenty of reviews before settling on a shoe, and it’s always recommended that you try on before you buy.

Until next time,

Mohsin Salya

How to Run Your First 5K

Posted on by Mohsin Salya

Hi and welcome back to the Mohsin Salya blog.

So you’ve made the decision to take up running and train for a marathon – congratulations! The first race you’ll more than likely want to train for will be a 5K, which is just over 3 miles. It may feel slightly intimidating to run more than 3 miles all at once, but by following a few pieces of advice you’re sure to have all the faith and confidence you need to get to the finish line.

Before you get started it’s always a good idea to check with your doctor to make sure you’re healthy enough to begin training. Once you’ve got the go head, there’s nothing stopping you from getting started and making running that 5K a reality.

Get the right gear

When you’re a new runner, the variety of shoes and other gear available can be completely overwhelming and confusing. The most important thing to remember though is actually something very simple – comfort is key. When you put on a pair of running shoes, they should feel good on your feet. While there may be a little bit of break in required, any shoe that hurts or feels uncomfortable should definitely be avoided. Whilst it’s tempting just to buy a cheap pair of running shoes online, it’s always best to visit a local running store where they can give you a gait analysis.

Schedule

You’re almost at your most enthusiastic when you first start training, but there comes a point where that enthusiasm will fade. When this happens you need to have a plan in place to stay focused and motivated through the rough patches. Scheduling your workouts in a way that is realistic and accessible will give you the best chance at running a successful race. It may seem obvious, but scheduling your runs in a way that will work best for you is absolutely key. If you’re not a morning person, don’t schedule runs for 5.30am. If you’re stuck at work late most days, maybe try a lunch run. Whatever time works best for you, schedule it in your phone and make that run non-negotiable.

Stay motivated

It may be a lot easier to say than to do, but staying motivated is the only way you will stay on track. You simply can’t rely on sheer willpower alone, you need goals to keep looking forward to and targets to keep hitting. I’ve written a whole post on how to stay motivated to give you some tips and ideas.

Pick a training plan

There are loads of beginner to 5K training plans out there, and they can be really effective. Plans vary in length, with the longer ones lasting around 16 weeks. The longer plans are sometimes better, as they give you ample time to build up gradually to a strong and successful 5K, and there’s no reason to rush it. Over on my Pinterest page I’ve put together a board filled with different types of training plans. This one from Map My Fitness is particularly great for a first training plan.

Good luck on your 5K journey!

Mohsin Salya

The Best Fitness Classes for Runners

Posted on by Mohsin Salya

Hi there – welcome back to the Mohsin Salya blog.

Even if you absolutely love to run, you can’t run all the time – this will just set you up for injury and burnout. Runners are well known for having imbalances and weaknesses, as running is a high-impact, repetitive motion. Therefore, switching up your routine by adding group fitness classes can address the holes in your fitness. Not only that, but it will mix things up in a social and fun environment.

However, with all the different fitness classes on offer, knowing how to pick the right one can be confusing. In this post I’ve listed my suggestions on which fitness classes runners will get the most benefit from.

Treadmill classes

This is the perfect stepping stone for runners who are new to group fitness classes. Treadmill classes combine approximately 30 minutes of intense running intervals with another 30 minutes of strength training. This is done in a high energy studio with loud music, which is great for motivation and a definite change from your usual quiet run. These classes are great for encouraging you to push yourself harder and introduce you to speed and tempo work.

CrossFit

CrossFit focuses on total-body strength and power moves, including squats, deadlifts and thrusters. Because of this, it can be a complete game changer when it comes to optimising your running efficiency. With CrossFit, you get a huge upper body component that other runners may overlook. The stronger your upper body, the more your body can stay in control and work as a single unit rather than having your upper body flail around like many other runners’.

Indoor cycling classes

The biggest benefit of cycling is that it’s low impact. As a runner hitting the pavement regularly, this can take its toll on your joints. Taking part in some cycling can enable you to take some stress off your joints whilst still getting a great cardiovascular workout. Even though running and cycling are both lower body dominant exercises, cycling emphasizes a slightly different blend of leg muscles then running does. When it comes to reducing the muscular imbalances and preventing injury, this is critical.

TRX classes

TRX (Total Body Resistance Exercise) naturally challenges the core and the stability of the body, which is incredibly important in running. When working with a TRX, you will learn how to fight instability, which will come in handy when you’re out running and are getting fatigued. It will also help with different types of running, such as when you’re trail running.

Until next time,

Mohsin Salya

 

How to Become a Faster Runner

Posted on by Mohsin Salya

Hi and welcome back to the Mohsin Salya blog.

If you’re new to running or you’re a regular marathon runner, increasing your running speed is more than likely at the top of your priority list.

The most effective way to run faster is ultimately to run more miles. In this post, I’m going to share with you some creative training guidelines that have helped me improve my running speed.

Strength train

A runner’s orientated strength training routine is sure to help you strengthen the key muscle groups you use the most, for running that is not only faster but injury free too. The stronger your leg muscles are, the more force you’re able to generate and absorb.

In order to keep you straight and running tall, you will also need a strong upper body. This is another element of speed running that can help you improve speed.  A strong core is key, as muscles such as the upper and lower abs, obliques and glutes can improve your running performance and economy. This is because you tap into more force on the road while cutting the amount of energy your body loses through lax muscles and joints.

Drill training

Another kind of training you can do to improve running speed is drill training. Speed drills can improve your running form and efficiency, as well as boosting your stride tempo and overall running speed. This is definitely a two-birds-with-one-stone kind of training method.

There are plenty of different drills you can add to your training program. One example is acceleration strides.

Head for the hills

Studies have shown that doing even one hill repeat a week (which in most cases is enough) can help you build muscle strength, boost speed and increase your running efficiency. This is also done without the risk of injury.

There are many ways you can incorporate hill training into your program, but the most effective way to improve speed is by doing short uphill sprints. These are basically an advanced version of the classic sprints.

Plyometric training

Plyometric training is a whole training program revolving around jumping, and is also known as explosive training. It can boost your endurance, agility and speed through explosive power movement. It has been proven in studies to improve your running economy as well as efficiency and running speed.

If you don’t have time for a full plyometric training session, then you can just do three to four drills after completing an easy run, or add 10-15 minutes of jump exercises to your regular strength training workouts.

Until next time,

Mohsin Salya

How to Survive Race Day

Posted on by Mohsin Salya

Hi there and welcome back to the Mohsin Salya blog.

Even for the most experienced of runners, race day can be stressful. With all the hard work you’ve put in to achieve your goal, you want to arrive at the finish line feeling proud of what you’ve achieved.

Whether you’re gearing up for your very first 5K or taking on a marathon for the 100th time, these pointers are great to bear in mind for the big day to make sure everything goes smoothly.

Wear your name

This may seem quite obvious, but many runners often overlook this simple confidence boosting tip. If you wear your name across your chest, people will cheer for you! The louder the cheers, the more you are spurred on and the better your race will be – enjoy your moment to shine.

Walk the walk

If this is your first long distance event, don’t be afraid to factor a few walk breaks into your race. We all need to start somewhere and expecting to finish a long-distance run without the odd break is a big ask. Additionally, if you mentally decide to factor in some walk breaks, you won’t feel guilty about it come race day and you’ll be more likely to maintain a positive mind-set.

Get chatty

If you feel yourself beginning to struggle, it’s a good idea to find an interesting looking runner in your close vicinity and strike up a conversation. Exchanging a few words of encouragement will work wonders for you both, taking your minds off the miles ahead.

Rubber band technique

The rubber band technique is ideal for runners who struggle with self-doubt. Wear a rubber band around your wrist on race day, and every time a negative thought sneaks into your mind, ping it. That little pinch is enough to snap you back into race mode so you can carry on with a fresh wave of motivation.

Pick the perfect outfit

If you wear your favourite running gear – something you feel and look good in – your race is guaranteed to go well. However, make sure you opt for something you’re used to running in and have worn before to avoid the dreaded chafe. Or if you’re feeling particularly daring, opt for fancy dress and enjoy the cheers from the crowds as you whiz by.

Just smile

Even if you’re having a tough time out there, just smile. If you smile every time you see a camera en-route, you’re likely to sail through the race. A recent study found that even forced smiles can decrease your stress and make you feel happier. After all, you’ll treasure the race day pictures forever so you want to be smiling on them!

Until next time,

Mohsin Salya

Tips for Running on a Treadmill

Posted on by Mohsin Salya

Hi, and welcome back to the Mohsin Salya blog.

When we think about treadmill running, we sometimes consider a second-class form of running. However, there are times when even the strongest opponent will hop on the treadmill for a workout.

There’s no doubt that running indoors on the treadmill can be incredibly effective. It’s also safer, due to the fact that there’s no uneven terrain, no icy patches or road running. Most importantly, treadmill running is convenient and consistent – you get the same run every time and you get to run in a temperature-controlled environment with similar terrain and conditions.

So if you’re thinking about hopping on the treadmill, I’ve put together some tips to bear in mind when switching from outdoor to indoor running.

Test your fitness

One of the biggest challenges to moping indoors is trying to reconcile the fitness that you know you have outdoors with what you are doing for your workouts on the treadmill. There is a proper test you can do for this:

  1. After a quality warm up, run a 3 mile time trial effort
  2. Start with the effort you know you could run a 5k outdoors
  3. Evaluate how you feel every ½ mile, starting at the 1 mile mark, adjusting the pace faster or slower as needed
  4. At the end you’ll have your new high-end pace and heart rate

Focus on your cadence

The biggest difference you’ll notice between running outside and indoors is that a treadmill on the ground is moving while you stay in place. You’ll particularly notice this when taking note of your pace. For example – an 8 minute mile on your regular run may give you a heart rate of 150bpm and a perceived exertion level of 7, however that same pace on the treadmill has your heart rate at 140bpm and feels more like a 5.5 than a 7. But it’s important not to be disheartened about this, as you can quickly turn it into an advantage by using it to improve your form.

Increased cadence is the easier part of running faster, and the treadmill is the perfect place to get this done. On the treadmill you have a timer right in front of you and little else to distract you. You can also hear the strike of your foot and will be able to find the right spot for your foot placement.

This Treadmill Pace Conversion Chart is really useful.

Use the incline to your advantage

Running on a flat treadmill is comparable to running down a slight decline on the open road. You’ll be tempted to over-stride a bit and lose your natural running form. However, standard treadmill protocol is to set the incline at 1% as standard for all your runs. As you begin to improve on the treadmill, it will feel natural to increase the running speed – but it’s important to remember this won’t really translate to the open road. Instead of just going faster, challenge yourself by increasing your base incline amount. Alternatively, try to alternate between incline and speed adjustments.

Until next time,

Mohsin Salya

Trail Running – Tips for Beginners

Posted on by Mohsin Salya

Hi and welcome back to the Mohsin Salya blog.

Trail running consists of running and hiking over trails. Often referred to also as mountain or fell running, it is a great way to train yourself for a marathon as it keeps your surroundings new and exciting. Usually taking place on hiking trails and often in mountainous terrain, there can be some large ascents and descents. This makes it a great challenge and a dynamic running experience.

If you’re thinking about starting trail running, here’s a few things to know before heading off.

Don’t rush it

Running off road can be exhausting, especially if you’re not used to it. It may take you twice as long as your normal run, especially in the early stages. It’s important to slow your pace and focus on finding a new rhythm. In a matter of weeks you’ll be running up hills you used to walk – it just takes time and patience.

Be safe

It’s a good idea to run with your friends or dog when heading out to the trails. Alternatively, tell someone where you are going and which trail, and take your mobile phone with you for safety. Make sure you stick to your planned course and take some fluids with you, and if possible take a trail map.

Know the rules

Remember to stop for other trail users – equestrian, hikers or mountain bikers. Uphill runners should pause for downhill runners. Stay on marked trails and run through puddles, not around them as this makes the trail wider.

Keep an eye on the time

It’s wise to run by time when you first start trail running, to gain a sense of your trail pacing. Trails are more demanding, so running an out-and-back course is a great way to get to know your pace and develop your trail running confidence. From here, you can develop loops and routes to fit your needs.

Alter the pace

It’s important to adjust your pace according to the terrain, and also to maintain a consistent effort level as you climb uphill. Running over downed trees or through mud and sand takes some getting used to, so it’s best to progress slowly. Tackling obstacles such as these does get easier as your body gets stronger and adapts more to the trails. If you’re ever in doubt, walk.

Wear the right equipment

If you’re going to start trail running, it’s wise to invest in a pair of trail running shoes. They’re important because they differ from road-running shoes in that they’re lower to the ground, which reduces the chance of ankle rolls with a high heel. The rugged tread on them offers better traction on muddy, wet trails. The fit of them is important too – they should be snug around the heel but have room in the toe area.

Until next time,

Mohsin Salya

What Are The Best Running Apps?

Posted on by Mohsin Salya

 

Hi and welcome back to the Mohsin Salya blog.

If you own a smartphone, you’ll know just how much of an integral part of our everyday lives they have become. For runners, they can also be an incredibly useful tool.

The built in sensors in a smartphone make it a great platform for a variety of running apps that can measure a variety of things. They can track your speed, distance travelled, calories burned and even map your route. These features get even better when paired with a run tracker or smartwatch.

However, there’s so many running apps to choose from these days that it can get a bit confusing. In this blog post I’ve put together some of the best apps on the market.

Runkeeper (Free on iOS and Android)

This app uses your phone’s GPS to track your running, hiking or other distance activities. Recording your pace, distance, total exercise time, calories burned and other useful metrics, it also allows you to take and tag photos on the go. You can either run your own route, or download and follow some popular routes in your area. The app will also sync with numerous other apps and services, and you’ll receive detailed reports of your tracked activity.

Strava (Free on iOS and Android)

Strava is well known amongst runners for being a top-notch tracker. This app adds some more competitive and gamified features to the standard running tracker apps on the market. Recording your running speed, distance travelled, time and course taken, Strava combines this with leader boards, achievements and challenges. As well as providing useful metrics and tracking, the app also has a social element as you can race against your friends – perfect for when you’re lacking motivation.

Runtastic (Free on iOS and Android with optional in-app purchases)

Using GPS to track and map your distance, Runtastic plots your route in real time. A personal exercise diary keeps track of your running metrics, and routes can also be viewed in a Google Earth-style view. It also has a configurable dashboard with detailed graphs of your exercise information. Progress can be shared over social networks, and there are numerous training plans in this neat app.

Adidas Train & Run (Free on iOS and Android)

This is definitely one for those of you who have other Adidas tracking devices. The app integrates tightly with the shoemaker’s exercise trackers, most notably the Fit Smart wristband. Once synced with the wristband, the Train & Run app tracks steps taken, calories burned and distance covered, as well as route tracking with your phone’s GPS. Post-run, you can also check out your zone training with the app’s coloured route mapping. The app comes with a variety of professionally designed training and exercise routines built for a variety of purposes, such as improving fitness or losing weight. The app also has voice coaching, and syncs well with other fitness apps and services including Strava.

Until next time,

Mohsin Salya

How Can I Improve my Running Stamina?

Posted on by Mohsin Salya

 

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

Whether you’re a complete beginner to running, or you already have a few 5Ks under your belt, there is one area that runners can always improve on – stamina. Stamina is the ability to actually go the distance, but more specifically the ability to run longer without feeling like you’re about to hit a wall.

Improving your stamina is easier said than done, and anyone who has tried to add time or distance to a run will know this all too well. In this post I’ll share some tips on how you can improve your running stamina.

Take it outside

Treadmills are great for structured interval training, however it’s super easy to cut the run short when you feel tired. When you run outdoors you get the benefit of being more mentally engaged by the scenery, as well as responding to changes in your running terrain. Outdoor running is best for giving you a truer experience, especially if you’re training for a marathon.

Always have a plan

Wherever you’re running, indoors or outdoors, you should always have some kind of goal for the run. If it’s just a specific distance you’re after, make an ‘out and back loop’ and know exactly where your turnaround point is. It’s a good idea to alternate between moderate effort and hard effort, such as doing a mile of each for four to six miles total. A good structure to follow is to track your time for half your run, then try to beat yourself on the way back. You can track your pace and mileage with a fitness tracker or app.

Run sprints

The best way to improve the volume of oxygen you can consume whilst exercising at your capacity, called your VO2 max, is by running short and challenging intervals. If you throw one or two of these sessions into your running program each week, you will in time run faster and longer with ease. Go for five to six sets of 20 seconds as fast as you can run, alternated with 40 seconds of walking at an incline. Or alternatively, you can do quarter mile sprint repeats 4-6 times.

Don’t go solo

Runners tend to go solo a lot, which there is nothing wrong with. However, running with others will keep you accountable. Sometimes knowing that someone is at your meeting point waiting for you can create accountability. You can also use your running buddy for pace. If they are slightly faster than you, you can use the group dynamic to push you to perform.

Until next time,

Mohsin Salya

The Perfect Warm up Routine for Runners

Posted on by Mohsin Salya

Hi and welcome back to the Mohsin Salya blog.

It probably goes without saying, but if you want to perform to the best of your ability when running, it’s vital that your warm up routine is right.

When you start running cold, your body is going to take time to get into its optimum running mode. You’ll be inflexible and stiff, and your body will inhibit your natural stride. By warming up correctly, you’ll start your run without limitations. There are not only physical benefits to warming up, but also psychological – you’ll know in your mind that you’re ready for that run.

Warming up should never take more than five minutes, so it isn’t too much effort and it isn’t too time consuming. Here I’ve put together four warm up techniques to get you ready for your run.

Hamstring stretch and hip mobiliser

  1. Stand upright and sideways on to a wall
  2. Keep your weight on the leg furthest from the wall, and balance with your hand closest to the wall
  3. Swing your non-standing leg backwards and forwards 15 times
  4. Repeat on your other leg

Hip abductor mobilisation, gluteal and iliotibial band

  1. Place both hands on a wall and lean slightly forward
  2. Swing your right leg to the left, across your body and pointing your toes in the air as they reach the furthest point of motion
  3. Swing your leg back across your body and as far to the right as is comfortable, again pointing your toes upwards as they reach the highest point
  4. Repeat this 15 times, and do the same on your other leg

Knee lift and hip rotation

  1. Stand on one leg, supporting yourself on a wall if necessary
  2. Raise your non-standing knee directly upwards to hip height
  3. Keeping your knee at hip height, move outwards as far as is comfortable and then slowly lower to the ground
  4. Repeat 15 times, and then do the same with your other leg

Iliotibial band and oblique stretch

  1. Stand with your legs crossed with your feet close together. Start with your left leg behind your right
  2. Raise your right arm so that it is pointing straight up
  3. Gently stretch to the left, without leaning forwards or backwards and hold for 20 seconds
  4. Repeat starting with your right leg behind, raising your left arm and stretching to the right

Until next time,

Mohsin Salya