Month: November 2016

How to Become a Mentally Strong Runner – Part 2

Posted on by Mohsin Salya

Hi, welcome back to the Mohsin Salya blog where I chat about all things running and fitness.

In my last post I explained how, in order to be a truly great runner, you need to have mental toughness as well as physical ability. If you want to be at your absolute personal best, training mentally is equally as important as training physically. In this post I continue to delve into the practice of mental strengthening, suggesting how you should be improving your mind as well as your body.

Create a positive mindset for yourself

Having the right mindset will make or break how easy it is to gain a tougher mental attitude. As John Ford once said, “If you think that you can, or can’t, you’re probably right”. As corny as that may sound, you show me a successful runner who didn’t invest the time and effort into practicing and building a positive mindset. Developing a positive mindset normally comes down to your self-dialogue – the way and how you talk to yourself on a daily basis.

How? There are mental exercises you can do on a daily basis. Build up the habit of listening to what you are saying to yourself on a daily basis. Make note and analyse. Be aware of the tone of voice you use, the timber and the speed. Additionally, try and work out how it can differ. For example, how is it when you’re afraid, confident, or happy? The bottom line is, if you keep saying to yourself “I’ll never be able to do this” before a run, then you’re shooting yourself in the foot. Another powerful tool is to use mantras. Self-talk is mostly subconscious, so make an effort to overcome the negativity that you may not be aware is creeping into your mind. Statements such as “I can do this” and “I’m capable” are examples of simple yet effective positive mantras.

Set the right goals

You’ll probably never achieve any kind of mental toughness in any area of life, if you fail to set yourself some goals. This is because setting a goal keeps you driven and motivated to achieve more. You’re training becomes more meaningful and decisive, instead of just going through the motions.

How? Well that’s pretty simple. Ask yourself what it is you actually want. Do you want to complete your first marathon? Do you want to get faster? Or maybe just stay in decent shape? Whatever your goal is, just set it, go after it, and let the universe do the rest. The key is to have a clear and concise, yet challenging, goal for each training session. Maybe that means improving your form, working on your speed, increasing mileage or tackling adverse weather conditions. Take it one session at a time, with one clear goal at a time, and don’t take on too much at once.

Hopefully these tips will help you become a mentally strong runner, good luck!

Until next time,

Mohsin Salya

How to Become a Mentally Strong Runner – Part 1

Posted on by Mohsin Salya

Hi, welcome back to the Mohsin Salya blog where I chat about all things running and fitness.

Something not often discussed in the running community is the topic of being mentally strong when it comes to running, not just physically. Mental toughness means different things to different people, but there’s no doubt that it is a critical part of your workout regime if you want to be your absolute best. It can be the difference between a fairly good athlete and a great one. Without it, you can have the best genes in the world, but you’ll always be at a level of ability lower than you’re actually capable of.

In this post I’ll be sharing tips on how to improve your mental toughness, which will ultimately make you a stronger runner.

Visualise what mental toughness actually is

The saying goes that ‘whatever the mind can conceive and believe, it can achieve’ – and it actually couldn’t be truer. It may sound like a sentence from a self-help book, however it’s actually really practical. Mental imagery is all about seeing yourself already achieving your running goals and winning before you actually do it.

How? Take 5-10 minutes a day to mentally rehearse your running goals. You need to start off in a relaxed and calm state, breathing deep and slow. Remove all the distractions from around you, such as the TV, and create images in your mind of what you want to accomplish with your training program. Imagine scenes such as yourself in the perfect running situation – this could be an everyday run, a challenging race or your dream marathon. By running this image over and over in your mind, feelings of strength, resilience and power will emerge from your body.

Go for a run in adverse conditions

This may put you off from the moment you read the title, but just stick with me. If you’re the type of runner who seeks comfort and is only training under the ideal conditions, then you are massively missing out in terms of strengthening your mental state. The bottom line is, you need to build a habit of running outside of your comfort zone. This is when the magic happens, and you know deep down that nothing will ever change if you are stuck in a routine that is familiar and secure.

How? To step out of your comfort zone, there are a few things you can try:

  • Run somewhere unfamiliar
  • Run in the rain or snow
  • Take on a mountainous route
  • Take on a more technical terrain with lots of obstacles
  • Run long distances alone with no distractions, not even headphones
  • Pair up with an elite runner and go training together if you’re used to running alone

Come back tomorrow when I’ll have the second part of my tips on how to become a mentally strong runner.

Until next time,

Mohsin Salya

How to Transition from Half Marathon to Full Marathon

Posted on by Mohsin Salya

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

So, you’ve done your quota of half marathons and you’re thinking about taking on a full one. How easy is it to make the transition? Although the full marathon is twice as long as the half, the strategy isn’t actually too different. You’ll want to give yourself enough time though, and choose an appropriate training plan. In this post I’ll be sharing my best tips on how you can progress successfully to the full marathon distance.

Choose the right race for you

It makes sense that when you’re doubling your race distance, you choose a marathon that speaks to you motivationally and that you’re excited to run. It’s also a good idea to choose one that’s more flat than hilly to start off with. All these elements combined will result in maintaining your motivation and improving your success rate. It’s always a good idea to choose your hometown as your fist race, as you’re more likely to have the support from your friends and family that attend to cheer you on.

Give yourself time

It’s a time consuming thing, training for a marathon. Most training programmes are 16 to 20 weeks, to allow for the build-up in long-run mileage. It’s also to allow for the little things in life that get in the way and sometimes can’t be avoided. Marathon training takes time out of your life, especially on weekends or evenings, so it’s wise to make sure you are able to commit the time. You can always find a season in your life that allows more time to train, such as the long days of summer.

Look for the right training plan

There are so many different training plans out there, it can get incredibly confusing knowing which one to go with. As a rule its best to stick with the type of plan that worked for you when you were training for the half marathon. This may be a plan that includes three of four runs per week, or one that has you running more. It’s a good idea to use a plan with a first week that closely resembles your current training, so there is a smooth transition. I’ve got a collection of training plans on Pinterest, check them out and find one that’s right for you.

Take it a step at a time

Training for and running a marathon can be daunting mentally as well as physically. Break down your training plan week by week so that you can deal with it bit by bit. Print off your training log and put it somewhere you can see it, such as on the fridge. Week by week you can check off your workouts and visualise running further. Break up longer runs by running a series of shorter loops in your neighbourhood, or stop every 10 to 15 minutes on long runs to take a sip of water and walk for a minute or so. These kinds of tactics will help you to mentally break down the distance and finish it.

Good luck with training!

Mohsin Salya

Do I Need Special Running Socks?

Posted on by Mohsin Salya

Hi, welcome to the Mohsin Salya blog!

It’s a question you may have never asked yourself – do I need special running socks, or are normal socks good enough? And are the more expensive brands better quality? In this post I’ll be sharing my thoughts on why you need to think about your socks when running.

Are special running socks necessary?

The short answer is yes – ideally you do. You could ask the same question of anything that is purpose built, such as special shoes for running or a particular type of bra for high impact sport.

Properly fitted, appropriate equipment facilitates an overall better experience, and in some cases can even make you faster. Obviously your clothing won’t do the speed work for you. However, there may be certain situations, such as wiggling around trying to avoid blisters and chafing, where the correct equipment can prevent this and in turn help you run faster.

It’s a similar situation to eating the right food to fuel your body, or getting fitted for running shoes. If you want to give yourself the best chance for success, investing in the right equipment is a must. After all, your feet are your foundation. If they aren’t happy, your run probably won’t be a very happy one either.

How can running socks help me run?

So how exactly will special socks make a difference to the comfort of your run?

  • Arch support – this prevents foot fatigue, improves circulation and prevents your socks slipping down mid run
  • Snug construction – can help to prevent blisters
  • Dedicated left and right foot – helps to improve the fit and comfort, and make sure that compression occurs in the correct place
  • Reinforced toe and heel – this improves cushioning and comfort, and can slow down the wear of the socks
  • Moisture wicking fabric – can regulate temperature and in turn prevent blisters
  • Odour defence – to combat the odour produced by sweating
  • Seamless toe – to prevent blisters and any discomfort

Where can I find some good quality running socks?

You’ll find running socks in any good sports clothing stores. If you’re shopping online, Wiggle and Runners Need have a great selection.

Happy running,

Mohsin Salya

 

How to Adjust to Running at High Altitude

Posted on by Mohsin Salya

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

There could be a number of reasons why you could be running at high altitude. Maybe you’re going away to a different country, such as west America, and you want to maintain your running routine. Or maybe the marathon you’re taking part in is at high altitude. Either way, it’s important to prepare.

The idea of running at high altitude can be a scary one, especially if you’ve never experienced it before.  Altitude will dramatically increase the intensity of your runs, and you will immediately notice that your heart rate and breathing rate are significantly faster. Therefore, several weeks before you are due to run at high altitude, it’s important to add some intensity to your training.

Expanding your anaerobic threshold

Shorts bursts of speed and some hill repeats twice a week will go a long way to expand your anaerobic threshold – this is an indication of your body’s ability to process lactic acid. Improving your body’s ability to handle lactic acid is a key way to prepare your body for dealing with the altitude ahead.

It usually takes weeks to fully acclimatise – so if you’re having a shorter trip to somewhere with high altitude, you should allow two to three days to adjust by running easy. As running at altitude requires more red blood cells that have an oxygen carrying capacity and more mitochondria, you’re not likely to find running at altitude easy until these occur.

Warm up for longer

Easing into activity allows your heart rate and breathing rate to gradually increase and helps you avoid immediately wearing yourself out. It helps to imagine that you are preparing for an intense workout, even if it’s just an easy day.

Run at a slower pace

Running at a slower tempo, even if it’s just 60 seconds per mile slower, will help keep your heart rate in your normal training zone. Even though you’re running slower, the run will feel more intense than the pace per mile indicates.

Get lots of sleep

Sleep is when our bodies repair, replenish and rejuvenate. By allowing for more sleep, you’re allowing your body to adapt to this new environment.

Increase your intake of fluids

The climate is higher and drier, which means you’re going to lose more body fluids. Becoming dehydrated can happen very easily in this kind of climate, so increase your fluid intake to prevent this. Headaches, dry lips and chapped skin are all signs of dehydration, so watch out for these. However, make sure you avoid alcohol as this will help keep your body fluids in normal balance.

Until next time,

Mohsin Salya

How to Make Yourself Go for a Run When it’s Cold and Dark Outside

Posted on by Mohsin Salya

Welcome back to the Mohsin Salya blog.

It can be extra hard to motivate yourself to go out for a run when winter rolls around and the mornings are pitch black. It’s sometimes hard enough to be a morning person, without the challenge of it being cold and dark outside.

However, there are ways to make this easier. In this post I’ll be sharing my favourite tips that help me get up and out on those dark winter mornings.

Don’t hit snooze

This is easier said than done, but there are ways to avoid hitting snooze if you’re a big fan of the magic snooze button. Whether you use a smartphone or a traditional clock for your morning alarm, place it on the other side of the room. This will ensure that you have to physically get up and out of bed to turn it off. Better yet, turn on the lights as soon as you wake up and turn on some loud music to het you going.

Have a plan in place

Make sure you know exactly what you plan to do on your run. Have it clear in your mind which route you’re going to take and any goals you may be wanting to smash, such as a personal best. Lay out your running gear and whatever else you’ll need the night before too. When you know exactly what you’re going to do, and how long it’s going to take, it helps to keep you much more punctual in the morning.

Sleep in your running gear

Better yet, instead of laying out your gear the night before, just sleep in it! Now this may sound like a strange technique, but it’s very effective. When it’s a freezing cold morning, you don’t want to get out of your nice warm bed and change into your running clothes. This way you won’t have to, and it’ll also save you time on getting dressed.

Play your motivation mix

It’s common knowledge that music has a positive effect on our minds and body. It can change our mood, give us energy, and motivate us to reach higher. By playing a specially curated ‘motivation mix’ whilst you’re getting up, dressed and prepared for your run, it will not only het you pumped for your workout but also remind you of why you’re doing this in the first place.

Don’t make it a choice

This is all about the mind. You need to tell yourself that your run in the morning isn’t optional, it’s mandatory. When it’s time to get up and go, that’s that. No compromises or negotiations. You’ll also get a kick out of how strong willed you are after you’ve done your morning run.

Until next time,

Mohsin Salya

Five Tips For Running In Winter

Posted on by Mohsin Salya

Welcome… you’ve reached the Mohsin Salya blog. With temperatures dropping, winter is around the corner. Winter brings harsher conditions such as strong winds and pounding rains, which can make running more challenging. Here are five tips you can try to ensure you’re prepared for winter running.

Layer for running

It’s important to layer appropriately, so you can run while staying warm. Typically you’ll need two layers. Choose lightweight fabrics e.g. silk for your inner layer and materials which insulate while letting moisture escape e.g. wool for your outer layer. You may also need a lightweight, waterproof jacket when running in really harsh conditions. Check out my guide to running jackets to find out more.

Consider shoes/socks

You lose a lot of heat through your feet, so you need to consider your footwear carefully. I’d advise you to invest in good, snug running shoes which support your insteps and arches, which will help you stay warm and prevent foot pain. Ensure your trainers have good treads so you can cope on icy and snowy surfaces. Opt for warm socks that wick away moisture such as those made from wool-blends.

Prepare for conditions

Winter weather changes at the drop of a hat. Consult the weather forecast before you run and prepare for all conditions. For example, if it looks as though you’ll be running in the rain, wear a hat, use Vaseline to prevent chafing and opt for lightweight materials so your soaked clothes aren’t too heavy. It’s always wise to run near indoor areas in winter so if that bad weather hits, you can stop easily.

Keep yourself hydrated

It’s always important to keep yourself hydrated when running, to replenish any vital fluids lost through perspiration. It’s especially essential that you hydrate yourself thoroughly in winter, Triathlete Europe writes, as the body cannot regulate hydration as well in colder conditions. In other words, consume water or isotonic drinks, which are known for their rehydration properties, before and after running.

Maintain visibility

It’s darker for longer in winter, making it harder to see when you run. It’s vital that you maintain visibility at all times, especially when it starts raining or snowing, so you can see where you’re going and prevent injury. Invest in measures such as reflective vests, as well as leg and wrist bands, so you’re visible to oncoming cars, minimising the chances of accidents.

Until the next time,

Mohsin Salya.

How To Prevent Foot Pain When Running

Posted on by Mohsin Salya

Hi and welcome to the Mohsin Salya blog. Foot injuries are some of those most commonly experienced when running. It’s important that you find ways to limit your chances of injuring your feet, so you can run safely at high speeds, for long distances. Here I explain how to prevent foot pain when running.

Invest in trainers

It’s wise to invest in high quality trainers for running. Opt for trainers which are comfortable. They should support your insteps and the tops of your arches, to minimise your chances of developing foot pain. You should also replace your trainers every 425 miles you run, as at this point, the cushioning on your shoes will have started breaking down, making it feel uncomfortable when you run.

Care for your feet

Shape Magazine advises you to pamper your feet before and after you run to prevent pain. Before running, use warm up exercises such as walking lunges to get the blood flowing around your foot muscles. Once your run is over, massage your feet to ease any tension. It’s a good idea to roll a lacrosse ball slowly across the arches of your feet, resting it on points of tension, to ensure they recover well.

Strengthen your soles

Running places pressure on the soles of your feet. Try sole strengthening exercises to give you better propulsion, making it easier for you to run faster, for longer. Popular exercises include big toe raises – where you place your feet on the ground, lifting your largest toes and arch lifts. Here you put your feet on the ground and push your heels and toes down, so you’re raising up the arches of your feet.

Improve your technique

The better your running technique, the less likely you are to develop foot pain. When running, your feet hit the ground around 1,000 times per mile, so if you’re not careful, you can do some damage. Try striking the ground with your forefoot instead of your heel, as the latter increases the risk of injury. Also if you can hear your foot hitting the ground, you’re running to hard, so try to tread very lightly.

Rest your feet

Your feet need to recover from the pressure of running. It’s wise to rest and relax, so you don’t raise your chances of foot injury the next time you hit the track. Here you might want to consult my post-run check-list to ensure you rest properly after a session. Doing simple things like elevating your legs to improve blood circulation and eating a nutritious meal to get your energy levels up can work well.

Always be sensible

It’s a good idea to be sensible and stop and rest immediately if you start developing pain in your feet. This will ensure that you don’t turn a minor problem into a major issue which could stop you running in the long-term. Care for your feet and you’ll be able to sustain a healthy running schedule.

Until the next time,

Mohsin Salya.