Month: October 2016

Why Do I Ache More in the Morning?

Posted on by Mohsin Salya

 

Hi and welcome to the Mohsin Salya blog.

It’s a common complaint when you’re a runner that you ache more the morning after than at any other time. You may be able to fall asleep fine – good, even, if you’ve worked out or been on a run – but you wake up and have great difficulty getting out of bed. You find that everything hurts in the morning, even if you’ve had a good rest.

Why is the pain worse when we wake up?

According to a new University of Manchester study published in the journal of the Federation of American Societies for Experimental Biology, it’s all down to inflammation.  It turns out our bodies seem to suppress inflammation when we sleep, leading to worse pain when we wake up and the inflammation is ‘turned back on’.

Patients of Rheumatoid Arthritis, an inflammatory disease, have long known that their symptoms can vary throughout the day, with many suffering from greater joint stiffness upon waking. However, little is known about how our circulation rhythms – our inner clocks that tell us when to go to sleep and when to wake up – control this pain.

“At night time, those inflammatory markers go down but gradually rise up again in the morning,” says University of Manchester researcher and study author Julie Gibbs, PhD.

How can I prevent aching after running?

The most obvious way you can limit the aching and stiffness the morning after a run is to ease into your training, and ramp up your training workload slowly. For example, your first run after time off should be very short and moderate intensity. It should be no longer than 20 minutes, and be light enough that you are able to hold a conversation throughout it. Even if you feel you are capable of much more, you need to resist the temptation.

You also need to resist the temptation to increase your training workload aggressively after that first workout has been completed. No matter how fit you are, a run that is significantly longer or more intense than those you are used to will cause significant aching. There’s nothing wrong with increasing your training, but just make sure you do it slowly. The key is to make sure your workouts are never more than slightly tougher than the previous one.

Until next time,

Mohsin Salya

The Best Jackets for Running

Posted on by Mohsin Salya

Hi and welcome back to the Mohsin Salya blog.

Now that the temperatures are constantly dropping and the days are getting shorter, there are lots of reasons to want to skip a run. But you don’t need to let the elements determine your training schedule. Whether it’s a steady downpour or an unrelenting breeze, one of these jackets is sure to protect you on your autumn run.

One Gore-Tex Active Run Jacket

This jacket has its own Gore-Tex outer surface, making it possible to shake off the rain from a water-repellent surface. At £229.99 it isn’t cheap, but the revolutionary jacket features the lightest and most breathable Gore-Tex innovation. The last thing you want when you’re running is something weighing you down. This jacket enables you to remain fast, comfortable and dry in all weathers.

Sonic Reflex Jacket

 As well as offering another layer to keep you warmer, this jacket also provides 360º of high reflectivity when the lights are shining on you. Perfect for the darker evenings, this jacket is also DWR-coated for wind and water resistance in case you get caught in a shower. At the back the jacket is longer and offers more coverage to keep you warm and dry. Priced at £95, this is a middle of the range jacket which offers essential visibility.

Adidas Supernova Storm Half-Zip

This half-zip offering from Adidas is the ultimate climate control layer. The thin, stretchy back panel dumps heat whilst the wind blocking polyester sleeves and soft-shell nylon front panel defend you from icy gusts of wind. An added bonus feature of the jacket is that when it’s hit with headlights, the static-like graphic on the sleeves and shoulders come to life. It’s also really affordable too at £52, and perfect for those who don’t want to be weighed down by a heavy layer.

Ashmei Nightrunner

A fashionable yet still extremely practical layer, this jacket has been hailed as the best winter jacket on the market. It has a tailored fit and an ergonomic design, complete with asymmetric zip. The temperature regulating technologies in this jacket are a result of using Merino wool. This clever material warms you when it’s cold and cools you down when it’s hot, wicks moisture away and dries fast. Priced at £200, this is definitely a smart investment.

Nike Impossibly Light Crackled

This jacket is the most lightweight on the list, and yet it still offers all-over reflectivity. It can easily be packed away into its own hood, so it’s perfect for grabbing on the go when you’re not sure which direction the weather is heading in and the grey clouds look like they may start something. This jacket isn’t just waterproof, it’s water-repellent, meaning the rain drops roll straight off it. At £100, this is a practical option for those indecisive autumn days.

Until next time,

Mohsin Salya

The Most Common Running Injuries

Posted on by Mohsin Salya

Hi there and welcome back to the Mohsin Salya blog.

It’s a fact of life that if you’re a runner, there’s a good chance of injury at some point. Some estimate that up to 80 per cent of runners are injured at some point each year. With a statistic like that, it’s a good idea to get clued up on the different kinds of injury you could potentially fall victim to, as well as how to prevent them and treat them.

In this post I’ll be taking a brief look at each common injury, so that you know the essentials if you’re ever affected.

Runners Knee

Prevalence rate: 40%

Symptoms: Irritation of the cartilage under the kneecap

Causes:

  • Any extra pressure on the knee
  • Long runs
  • Extended sitting
  • Descending hills or stairs

Treatment:

  • Reduce mileage
  • Avoid downhill running
  • Train using: elliptical, bike, pool

Prevention:

  • Shorten your stride
  • Land with your knee slightly bent
  • Stretch your hip flexors
  • Strengthen glutes

Plantar Fasciitis

Prevalence rate: 15%

Symptoms: The tendons and ligaments running from your heels to your toes receive small tears or inflammation

Causes:

  • Very high or very low arches
  • Pronation (foot rolls inwards)
  • Supination (foot rolls outwards)
  • Long periods of standing
  • Weak core strength

Treatment:

  • Ease up on running until fully recovered
  • Ice the affected area
  • Use a foam roller

Prevention:

  • Increase core strength
  • Wear the proper shoes for your foot type
  • Stretch your arches

Achilles Tendonitis

Prevalence rate: 11%

Symptoms: The tendon that connects your calf and heel becomes tight and irritated

Causes:

  • Dramatically increased training
  • Weak calves

Treatment:

  • Stop all running
  • Apply ice regularly

Prevention:

  • Do calf raises
  • Avoid excessive calf training
  • Avoid wearing high heels or flip flops for long periods of time

Iliotibial Band Syndrome

Prevalence rate: 12%

Symptoms: The band that runs along the outside of your leg from the hip to the knee becomes irritated and achy

Causes:

  • Increased mileage too quickly
  • Lots of downhill running

Treatment:

  • Reduce mileage
  • Use a foam roller
  • Train using a pool

Prevention:

  • Strengthen abductors
  • When running on a track, change direction every few laps
  • Limit hilly runs and shorten your stride

Stress Fracture

Prevalence rate: 6%

Symptoms: A strain on the bone that results in an achy feeling in your shins, feet or heels

Causes:

  • Drastic increase in mileage or speed
  • Nutritional deficits or inadequate calorie intake

Treatment:

  • Take a significant break from impact exercises
  • Pace yourself, even when walking
  • Train using a pool

Prevention:

  • Consume enough calories and nutrients
  • Weight train to improve bone density

Until next time,

Mohsin Salya

What is Fartlek Training?

Posted on by Mohsin Salya

Hi and welcome back to the Mohsin Salya blog.

If you read my guide to runner’s lingo, you’ll have seen the phrase ‘fartlek training’.  So what is it exactly, and how will it improve your running speed?  In this blog post I’ll go through everything you need to know about fartlek training.

What does fartlek training mean?

Meaning ‘speed play’ in Swedish, fartlek is a training method that blends continuous training with interval training. Simply put, fartlek training is periods of fast running intermixed with periods of slower running. For some people, this could be a mixture of jogging and sprinting. However, this can work for beginners also, simply combine walking with jogging sections when possible.

How does fartlek training work?

When you do fartlek training, you ‘play’ with speed by varying the intensity level and duration over distances of your own choice. So this would work by sprinting, jogging, speeding up again and then repeating.

Runners often use items or landmarks when they are using fartlek training. A basic example of this for the average run around the block is to:

  1. Sprint all out from one lamppost to the next
  2. Jog to the corner
  3. Give a medium effort for a couple of streets
  4. Jog between four lampposts
  5. Sprint to a stop sign

You would the normally repeat this for a set total time or distance.

The variable intensity and continuous nature of the run places stress on the aerobic and anaerobic systems. Fartlek training differs from traditional interval training in that it is not as structured – the speed and intensity can vary as the athlete wishes.

What are the benefits of fartlek training?

There are many benefits of adding fartlek training to your routine. These include:

  • Speed and endurance – as it stresses both the aerobic and anaerobic energy pathways
  • Killing boredom and repetitiveness – If you’re a recreational runner, fartlek training offers a creative, less structured form of interval training that shakes your training program up.
  • Sheds calories – as fartlek running forces you to work at a higher energy level, the level of calorie burn and energy expenditure is greater.

When should I do fartlek training?

It is recommended that you do at least one fartlek workout per week, depending on your current fitness level and your training goals.

If you have never done any speed work before, then an easy fartlek session every other week will be enough to help you improve without doing too much too soon. However, if you’re a regular runner who’s looking to race your best, then the best time to start fartlek runs is when you are making the transition to more challenging running.

Until next time,

Mohsin Salya

How to Prevent Muscle Cramps While Running

Posted on by Mohsin Salya

Hello and welcome back to the Mohsin Salya blog.

Getting muscle cramps is inevitable when you’re a runner, it’ll happen at one time or another. Sometimes you can get them at specific times, like when you’re running a marathon, and it’s also common throughout the summer.

In this post I’ll be looking at why we get muscle cramps, when we get them and how to prevent them.

Why do I get muscle cramps when I run?

The most frustrating thing about muscle cramps is that they seemingly come from nowhere, and even more frustrating when it’s in the middle of a race.  Although the cause of muscle cramps is still somewhat unknown, there are some theories out there on the different kinds of cramps.

The first type is thought to be muscle overloading and fatigue cramps from overuse. This cramping is painful often in the calf muscle as that is the one being overworked. The second type is an electrolyte imbalance muscle cramp. These can develop due to extensive sweating and low sodium levels, and so these cramps may occur even if there is no muscle overuse. This type can also occur in multiple muscle groups, not just the calf.

It’s important to try and determine which type of muscle cramp you are most prone to getting when you run, so that you can try your best to prevent them.

How do I stop muscle cramps when running?

Sometimes muscle cramps can be worked out, but unfortunately more often than not they persist and you just have to wait it out.

If you have a muscle overloading and fatigue cramp, this can occur from repeated or extended loading of a particular muscle group and muscles that are in a shortened position. For example, the calf muscles are very vulnerable as they remain in a shortened position while running. A few things you can do to immediately treat this type of camp include:

  • Passive stretching and massage
  • Active contraction of the antagonist muscle (e.g. contracting your hamstring to stretch your quadriceps)
  • Icing the affected muscle group

The electrolyte imbalance muscle cramp is typically a result of extensive sweating and significant electrolyte losses – especially sodium and chloride. Dehydration is very often an underlying issue also, especially if you have a poor daily intake of fluids and electrolytes. This type of cramping is intermittent, as opposed to constant.

A few things you can do to immediately treat this type of camp include drinking a high-salt sports drink, or alternative add 3 grams of salt into 0.5 litres of regular carbohydrate sports drink. It’s also beneficial to massage and ice the area to help relax the muscles.

How do I prevent muscle cramps?

If you find yourself having muscle cramps more and more regularly, there are a few things to try to help deter them.

  • Reduce your exercise intensity and duration
  • Improve your conditioning and range of motion
  • Make biomechanical adjustments
  • Practice relaxation when exercising

Until next time,

Mohsin Salya

Tips for Running in the Rain

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Hi and welcome back to the Mohsin Salya blog.

Rainy weather doesn’t mean you can’t go for a run, and you don’t have to take your runs inside. And when it comes to the big race, there’s a big possibility it could rain then too.

In actual fact, I think you should try to take advantage of opportunities to run in the rain. It will build mental durability, and you’ll also be totally prepared if it does rain on the big race day. In this blog post I’ve put together some tips to ensure that you aren’t phased if the weather does decide to turn against you on the day of a run.

Don’t overdress

This can be very easy to do, as we all instantly assume that rain equals cold weather. Another misconception is that more layers will keep you dry. In actual fact, unless you’re running with an umbrella over your head, you will definitely get wet.

The more layers you wear, the more wet and heavy clothing you have to run with. The most important layer is the one closest to your body. Make sure it’s a technical fabric such as polypropylene or CoolMax, which wick water and sweat away from your skin. The best approach is to dress for the temperature, as if it were a dry day.

Wear a hat

A simple tip but a not so obvious one – wear a hat with a brim. It will keep the rain of your race so that you can see, even in the heaviest of downpours. A full cap is good in the winter months, but in the summer when it’s notably warmer a visor is best as they allow heat to escape more efficiently.

Prevent chafing

Chafing can happen to us during any run, but it can be a lot worse than usual if you’re wet from the rain. If you’re planning on a long run in the rain, a product such as Vaseline on parts of your body where you would normally chafe and get blisters can work a treat. The most commonly affected areas are your feet, inner thighs, and underarms.

Swap your shoes

If you unfortunately find yourself running a marathon or race in the rain, this is something to consider. Keep your current race shoes and socks in a plastic bag whilst waiting at the start, whilst wearing your old running shoes. You can put your old shoes in your bag and put on your race shoes and socks right before you head to the starting line. If it’s stopped raining by then, you’ll have the pleasure of running in dry shoes and socks.

Dry out your shoes properly

The natural instinct when you get in from a wet run is to put your shoes in the dryer or in front of a heater – this is a big mistake as it will shrink them or warp their shape, meaning they won’t fit you properly again. Instead, stuff your shoes with crumpled balls of newspaper. This helps your running shoes keep their shape, and the paper draws moisture away from the shoes.

Use it as an opportunity

Ultimately, running in the rain will build your mental toughness, and you’ll realise that you can handle any challenge that comes your way. The truth is you won’t like it at first – in fact you’ll hate it. But stick with it, and you’re sure to develop your willpower as well as your body.

Until next time

Mohsin Salya

7 Foods That Every Runner Should be Eating

Posted on by Mohsin Salya

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

It’s a well-known fact that runners need to follow a proper diet to maintain their health and to achieve maximum performance. According to famous dietitians, runners should be careful not just with what they eat, but with also how and when.

However, all the information available is quick to state which types of food runners need to be eating, but not specifically which foods. In this post I’ll be breaking down seven specific foods that should be a regular part of every runner’s diet.

  1. Bread

Specifically whole breads. Without bread a runner’s diet will remain incomplete, and just like many other sportspeople, runners should consume lots of carbohydrates. But it’s the right kind of carbs that make all the difference – healthy carbs will fuel your body and help keep you active. The whole grains in bread will provide you with natural fibres too, acting as a source of energy.

  1. Sweet Potatoes

An ideal snack for any runner, sweet potatoes act as a fantastic source of vitamin C and A. They’re a powerful antioxidant which contain lots of vital carbohydrates. Generally the more of a novice you are at running, the more benefits sweet potatoes can have in terms of your maximum iron and potassium intake.

  1. Low Fat Yoghurt

A food that is definitely forgotten by most runners is low fat yoghurt. It is a rich source of carbs and proteins, and perfect for a snack or pouring over your daily fruit. Low fat yoghurt is also rich in calcium, an important element for runners as it reduces the risk of stress injuries and fractures.

  1. Peanut Butter

A long-time favourite amongst runners, peanut butter is ideal when consumed occasionally. It’s one of the tastier items on the list, which ironically helps runners with weight loss goals. This is because peanut butter is filling, but – perhaps surprisingly – won’t fatten you up. Although it is known for recovery (improving the rate at which the body repairs and builds cells), it is advised that peanut butter isn’t consumed in excess quantities.

  1. Carrots

Carrots are particularly good or keeping your immune system strong and your defences up against illness. Low in calories but rich in essential nutrients, they make a great snack to nibble on when you’ve gone too long between meals.

  1. Dry Beans

Dry beans – such as split pea, pinto, garbanzo and lentils – are plant sources that are incredibly high in iron. A great accompaniment to rice and stews, beans are low in fat and high in protein. They’ll also satisfy your body’s need for carbohydrates and healthy proteins.

  1. Eggs

Another fairly common food famously consumed by runners would be eggs. You’re likely to never get bored of eggs due to the different ways in which you can prepare them – poach them, fry them, boil them or scramble them. With one egg providing around 15% of your body’s protein needs, the amino acids are also essential for quick muscle recovery and repair.

Happy eating,

Mohsin Salya

How to Resume Running after a Long Break

Posted on by Mohsin Salya

Hi and welcome back to the Mohsin Salya blog.

Almost every runner at some point or another has asked the same question: How do I get back into running after an extended amount of time off? A break from running could occur for a number of reasons – from health complications, work commitments or simply life just getting in the way.

No matter what the reason, the day you decide to get back into the swing of things can be a little daunting. You’ll be wondering if you have to start from scratch, whether or not you should sign up for another marathon or if you have a greater chance of injury upon your return to running.

However, coming back after an extended break (even if it’s been more than a year) doesn’t mean that you have to start completely over. In this post I’ll share some tips with you that can help you quickly and easily get back into the swing of things.

First things first

Firstly, it’s a good idea to start with intervals of walking and running. Make sure you listen to your body to determine how much running is right for you at that particular moment. If running for any length of time is proving to be difficult, start off with 20 to 30 minute walks to establish a fitness base that you can build upon.

However if running is coming to you easier than you thought it would, extend your running intervals during initial training but without overdoing it. The best way to do this is to run at a moderate-intensity pace and take walking breaks where needed. The important thing to remember is that you need to build endurance first, then add speed and intensity.

Find a group

If you’ve typically run alone in the past, maybe it would increase your motivation by running with others. Have a look around for some local running clubs to see if they offer group runs, and also ask around in running shops as they are sometimes advertised here too. Additionally, some local races offer group runs in the lead up to the race, and you can find a charity training group if you want to help a good cause at the same time.

There are also lots of other great benefits to running groups such as improved performance and expanding your social group.

Set a goal

The most effective way to get excited about running again is to set a goal. There’s no denying that it isn’t easy start running after a long break, and you need a goal to motivate you when times get hard. This goal could be a marathon, a 5k or even just being able to go for a run and keep up with your other half or friend.

Whatever the goal is, set it from the very beginning and keep it in your mind when you start questioning your decision to get back into running.

Until next time,

Mohsin Salya