Month: December 2016

Focus on: Wings for Life World Run, Dubai

Posted on by Mohsin Salya

Photo credit: Wings for Life World Run

Hi, welcome back to the Mosin Salya blog.

There are some awesome marathons around the world, and if you’ve not ran one in another country then I highly recommend it. In this series I’ll be focusing on marathons from around the world to give you an idea of what to expect if you’re considering trying out a new one.

Today, I’m sharing with you the Wings for Life World Run, and more specifically the Dubai version.

Wings for Life World Run

The Wings for Life World Run started out as a simple idea – what if you could get the whole world running on the same day at the same time? And that has been one of the unique selling points of this marathon which is held all over the world.

The other unique selling point of this marathon series is that it is 100% for charity. Wings for Life’s mission is to make spinal cord injury curable, and after two years of planning, CEO Anita Gerhardter was successful in making the marathon series a reality.

However, there’s also a twist. Equipped with sensors, The Catcher Cars are vehicles that will literally catch the runners not running towards a finish line, but away from the finish line that chased them. These cars are usually driven by some very recognisable faces, previously including Formula One driver David Coulthard, Paris-Dakar champion Marc Coma and Stratos jumper Felix Baumgartner.

The marathons are open to absolutely everyone – from fun runners, ultrarunners, global contenders and wheelchair users. The race starts at 11am UTC in all countries worldwide, making this a truly unique marathon.

Dubai

For three years now the Wings for Life Word Run has been held in the second largest emirate, Dubai. Symbolic for its skyscrapers and high-rise buildings, Dubai houses the world’s tallest building – the Buri Khalifa.

Runners of the Wings for Life World Run Dubai will brave the 45 degree heat to run for those who can’t. The marathon is whatever you want it to be – a fun 5k race, a 10k race, a marathon race or whatever distance suits you!

The race starts in Dubai at 3:00pm local time on May 7 2017. 30 minutes after the start, the Catcher Cars will set off, chasing runners until the last female and male are caught. Registration costs 195.00 AED, and 100% of all the registration fees to straight to Wings for Life-funded spinal cord injury research projects.

More information about where to find the Wings for Life World Run of your choice can be found here.

Until next time,

Mohsin Salya

Which Seasonal Superfoods Should I Eat In Winter?

Posted on by Mohsin Salya

In the winter months more than ever it’s important to take care of yourself. Eating the right things will give you the best chance of avoiding those horrible and inconvenient winter illnesses, as well as boosting your running performance. Superfoods are a prime example of the best foods you can put in your body, and there are some seasonal variations which will really benefit you at this time of year. A superfood is a nutrient rich food, considered to be especially beneficial for health and well-being. This week on the Mohsin Salya blog I’ve put together some superfoods which will boost your health and performance through the tough winter months.

Broccoli

Always associated with this time of year, there’s no denying broccoli is super. Just 175 grams of broccoli supplied 276 per cent of your daily vitamin K needs.

Good for: Vitamin D levels. Especially key during the winter months as many people in colder climates become vitamin D deficient due to the lack of sunshine.

Kale

You’ve probably heard about all the benefits of Kale already. There’s no denying it’s a superfood, as it’s loaded with the compound xeathanthin, best known for helping to prevent age-related loss of vision.

Good for: Vitamin K and manganese – also known for protecting your body’s cells against premature aging. After all, you want to be able to run for as many years as possible.

Winter Squash

Better known in the butternut variety, winter squash is an annual fruit representing several squash species.

Good for: Offering a wealth of potassium and beta-carotene. Winter squashes also provide fibre, vitamin C and B vitamins.

Spring Greens

Despite the name, spring greens are available all year round. Known as collard greens in the US, they are a type of cabbage that lacks the hard heart.

Good for:  Being particularly high in fibre, magnesium, potassium and calcium (more than a quarter of your recommended daily allowance in 190 grams cooked). Magnesium and potassium are crucial for healthy blood pressure, and studies have shown that spring greens may improve blood-flow to exercising muscles.

Brussel Sprouts

Famously hated at the Christmas dinner table, it’s really worth re-considering leaving your sprouts. With light steaming, the fibre in the sprouts can work to regulate cholesterol levels.

Good for: As well as providing cholesterol-lowering fibre, a 100 gram serving can also provide most of your daily vitamin C needs. They also provide as much vitamin K as broccoli does.

 

Enjoy your greens!

Until next time,

Mohsin Salya

How to Maintain Motivation over the Christmas Period

Posted on by Mohsin Salya

Hi, and welcome back to the Mohsin Salya blog.

Throughout December and January more than ever it can be hard to keep going and avoid falling completely off the wagon. Between work, family commitments, shopping and social gatherings, it’s easy to understand why. So, in this post I’ve put together a few pointers and strategies to give you the best possible chance of maintaining your motivation this Christmas.

Realistic microgoals are key 

By breaking your season up into individual weeks, you can set a realistic workout goal for the next seven days in front of you, taking into account what’s going on in your life that week. Naturally at this time of year, some weeks will have more activity than others, but you can maintain that workout momentum. Start with a clean slate and a clear mind each week. Sit down and plan which fitness goals are realistic for the week ahead, working around the flow of your life.

Switch to shorter, higher intensity workouts

As well as fitting in with your busy life better, short high intensity workouts will also make you push harder. By cutting the number of workouts you do each week, you’re enabling for any last minute social events that may come up. In addition, you’re also going to improve your running performance. A study has shown that 2.5 hours of spring interval training per week produced similar biomechanical muscle changes to 10.5 hours of endurance training with similar endurance performance benefits. Switching to these type of workouts will also boost your metabolism and keep things fresh and exciting mentally – it’s a win win situation.

Don’t hibernate

It can be oh so tempting, but you mustn’t let the winter weather win and just hibernate indoors. Yes, the treadmill is a convenient tool for miserable weather days, but do you get all the benefits of the great outdoors? Going outside for a run in the fresh air can boost your mood and break any feelings of isolation. Plus, the cool air will make for a much nicer run, enabling you to put in more effort than usual.

The key to keeping your motivation strong throughout the festive period is to set yourself up for success, not failure. Use short term goals to keep things interesting, and have a clear schedule in your head of how your workouts will fit in to your busy week.

Until next time,

Mohsin Salya

What Should You Buy a Runner for Christmas?

Posted on by Mohsin Salya

So you’re on the lookout for a last minute gift for your running relative, friend or partner, but they already own the latest GPS watch and running shoes? Look no further! On the Mohsin Salya blog today I’ve put together some different and thoughtful Christmas gifts that will be perfect for those who are passionate about running.

Nike Dri-Fit Tempo 260 Printed Gloves

Made from a special sweat absorbing fabric, the Dri-FIT Technology in these gloves will keep hands dry and comfortable out on your run. Super lightweight and breathable, they’re also touchscreen compatible, enabling a change of music whilst keeping your hands warm. The reflective graphics will also enable complete visibility in the dark winter months. There’s not a lot these gloves can’t do, and at £25 they make a great affordable gift.

Hotel Chocolat All Dark Collection

Yes, believe it or not – getting chocolates for a fellow runner is a good idea. Dark chocolate is really rich in antioxidants, so it’s really worth making a regular treat in a running diet. This collection is also really decadent and something you wouldn’t buy for yourself, featuring 70% dark chocolate Ginger Puddles, a Mini Hazelnut Buche, Fruit and Nut Slab, 70% Dark Slab, Dark Pocket Collection and 70% with Cocoa Nibs Nano Slab. £25 isn’t too bad for such luxury.

Foot Rubz Foot Massager Ball

If you don’t fancy giving someone a foot massage after their long run, this is the nest best thing and a great substitute. Great for runners with achy feet, or niggles such as plantar fasciitis, this ball uses Asian acupressure techniques to help relax and roll out those aches and pains. These are a great stocking filler at £18.99.

Lisa Jackson – Your Pace or Mine?

This is a gift that could be great for a runner, or someone who has thought about starting running. This book is inspiring, telling the story of Lisa Jackson and how she came to marathon running for the first time at 31. Jackson ran her first 56 mile ultramarathon at 41, and the best thing about her is that she’s not afraid of coming last. The book is humorous as it focuses on the people she met on the way to the finish line, and it a great gift for anyone who is keen to experience the amazing feeling of achievement.

Hopefully these will give you some inspiration when making those last minute purchases.

Until next time,

Mohsin Salya

The Best Running Moments of 2016

Posted on by Mohsin Salya

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

As we draw near to the end of 2016, I thought it would be good to look back and reflect upon the best moments in 2016 in the world of running.

Usain Bolt wins the ‘triple double’

This year, Jamaica’s Usain Bolt took the title of the world’s fastest runner – making it the third consecutive Olympic Games he had done so. Bolt also became the first athlete to win three consecutive gold medals in the 100 metres. But it didn’t stop there. Just four days later Bolt achieved the same feat in the 200 metres, in which he earnt himself a ‘triple double’. However, Bolt was slightly disappointed with his time of 19.78, in what was probably the last individual race of his Olympic career, as he wanted to break his own world record.

Alistair Brownlee supports his brother to the finish line

Possibly the most touching running moment of 2016, and arguably most people’s favourite, is when brothers Jonny and Alistair Brownlee showed that it really is taking part that counts. At the ITU World Triathlon Championships in Mexico this September, the brothers showed a moving display of love. When Jonny was close to collapse, elder brother Alistair took his arm for the last few moments of the race, and then pushed him over the finish line. This moment is sure to be memorable for many years to come.

401 marathons in 401 days

Who can forget when Ben Smith, a 34 year old from Bristol, ran 10,506 miles in just over a year? Even for a seasoned runner, that is an epic distance to run in a lifetime – the equivalent of running London to Sydney in fact. Smith decided to try and run 401 marathons in 401 days, and in the process went through 22 pairs of trainers, burnt more than 2.5 million calories, and managed to raise £250,000 for charities Stonewall and Kidscape. Smith chose these charities after being bullied himself and attempting suicide twice as a youngster. During his recovery, a friend suggested joining running club, and Smith never looked back.

Olympic runners help each other after fall

Another moving moment tops the best moments of 2016, taking place during the women’s 5000m qualifying heat at the Rio Olympics. Athletes Nikki Hamblin and Abbey D’Agostino collided halfway through the fifth lap. In a surprising move, US runner D’Agostino helped her fellow athlete to to her feet, instead of simply continuing past her. As a result, New Zelander Hamblin finished in 29th place, and D’Agostino finished 30th. The pair were applauded for their good sportsmanship.

Do these top your favourite running moments of2016? Let me know on social media!

Until next time,

Mohsin Salya

Nike Athletes to Attempt a Sub 2-hour Marathon

Posted on by Mohsin Salya

(Picture Credit: Nike)

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

Earlier this week, sports giants Nike announced the launch of an ambitious project –Breaking2. This is, in simple terms, a plan to break one of running’s most difficult tasks – the two-hour marathon.

4 Minute mile

Way back in 1954, Sir Roger Bannister ran the first four-minute mile – redefining what athletes are capable of. Nike’s plan is to do this again with their new initiative. The current marathon world record for men, from The International Association of Athletics Federation (IAAF) was set by Dennis Kimetto of Kenya at 2:02:57 in 2014. This breaks down to 4:41 seconds per mile. In order to run 1:59:59 or faster, a pace of 4:34 per mile will be required. This is a full seven seconds per mile, or 2.5 per cent, faster than the current record.

Nike now wants to reduce this record by three per cent, to “explore whether the impossible is within reach”. After more than two years of research, preparation and testing, three top distance runners have started their build up towards a sub two-hour attempt. Hoping to be able to accomplish this in Spring 2017, they are Eliud Kipchoge of Kenya, Lelisa Desisa of Ethiopia and Zersenay Tadese of Eritrea. The exact timing and location have yet to be finalised, with the details expected to be released next year.

World-class expertise

In order to maximise the chances of success, Nike have brought together a team of passionate world-class experts across science and sports. This includes professionals from the world of biomechanics, coaching, design, engineering, materials development, nutrition, sports psychology and physiology.

Brad Wilkins, director of NXT Generation Research in the Nike Sports Research Lab, says: ‘We know that we need to break the two-hour marathon. That’s a defined outcome. So now let’s take a step back. What do we need to understand scientifically? What are the problems that we need to solve?’

As well as working on improving the Athletes themselves, Nike is also using this opportunity to work on a footwear solution that is specific to breaking the sub two-hour marathon. Nike has said that it began the full-commitment to the challenge in the summer of 2014, when the Breaking2 team was formed. Extensive research and development has been carried out over the past two years in order for Nike to reach the point now where it feels it can start delivering performance benefits.

I personally can’t wait to see if this will be a success or not.

Until next time,

Mohsin Salya

5 Books Every Runner Should Read

Posted on by Mohsin Salya

Hi, welcome to the Mohsin Salya blog!

If you’re really into running, like me, you’ll want to dive deep into the subject and learn all there is to learn about it. If you’re a beginner, then you may be somewhat overwhelmed by the sheer amount of information there is available surrounding running.

In this post I’ve put together a selection of my ultimate must-read running books of all time.  Inside these books, you’ll find plenty of inspiration, information and practical training guidelines – all of which will help you to become the best you can possibly be.

Born To Run: A Hidden Tribe, Superathletes, and the Greatest Race the World Has Never Seen

This book is one of the most mainstream running books of all time, and if you’re an established runner then you’ve probably come across it at one time or another. Written by Christopher McDougall, this bestseller is a mix of inspiring stories, cutting edge science and a user friendly practical manual of how to prevent pain and injury when running.

Chi Running: A Revolutionary Approach to Effortless, Injury-Free Running 

If you’re focusing on improving your running form and technique, then this book is a great place to start, especially if you’re a beginner. ‘Chi Running’ can help you transform your running routine in to an enjoyable, injury free experience. The book is written by ultra-marathoner and famous coach Danny Dreyer, so you know the advice will be spot on.

Why We Run

This book originally had the title of “Racing the Antelope: What Animals Can Teach Us about Running and Life”. It is the perfect mixture of psychology, biology, philosophy, anthropology and evolutionary sciences. Famous biologist, award-winning nature writer and ultra-marathoner Bernd Heinrich explores a new perspective on human evolution by delving into the phenomenon of ultra-endurance.

Run Faster

If you’re looking to improve your running performance and become the fastest and strongest you can be, then this is the book for you. This is a great training book and a cutting edge guide for optimal athletic performance. Written by Brad Hudson, an elite coach, the book outlines in detail the complete training system that he used to turn Dathan Rizenhein into a successful Olympian.

Once a Runner: A Novel

This is a bit of a cult classic in the world of running, known as one of the most loved pieces of fiction amongst elite runners. If you’re serious about becoming a competitive runner, then this one is for you. This novel is all about the essence of competitive running and the dedication and intensity that it takes to be competitive. It focuses on the character of Quinton Cassidy, and the dedication to his life-long dream to run a four-minute mile.

I hope these books will help you on your way to becoming the best runner you can be.

Until next time,

Mohsin Salya

 

Focus on the Berlin Marathon

Posted on by Mohsin Salya

Hi, welcome back to the Mohsin Salya blog.

There are some awesome marathons around the world, and if you’ve not ran one in another country then I highly recommend it. In my new series I’ll be focusing on marathons from around the world to give you an idea of what to expect if you’re considering trying out a new one.

Today we’re focusing on Berlin – one of the largest and most popular road races in the world.

BMW Berlin Marathon

Traditionally taking place on the last weekend in September, the Berlin Marathon was first initiated in 1974. Now sponsored by BMW, the official distance is 26 miles and 385 yards, or 42.195 kilometres. The event is open to professional athletes and amateur runners jointly, and it set up as a city-wide road surface.

One of the most popular road races in the world, the marathon had 46,950 entrants (41,283 runners, 5,445 inline skaters, 185 hand bikers and 37 wheelchairs) from 122 countries, and more than one million spectators this year. It forms the World Marathon Majors along with seven other races around the world, a series which offers a $1 million prize to be split equally between the top male and female marathoners.

Known for its flat profile, even surface, cheering spectators and mild autumn temperatures, the Berlin Marathon has been the site of the world leading men’s time for a record six consecutive years. The most marathon world records for men and women have been set at the Berlin Marathon too.

mohsin salya Focus on the Berlin Marathon
Credit: Running Magazine

The Course

The marathon starts and finishes near the Brandenburg Gate. Before 1990, the city was divided, and so marathon events were limited to the area of West Berlin. Now, marathoners are able to run through the Brandenburg Gate.

After leaving here, the course passes Charlottenburg, around Tiergarten, along Moabit and Mitte and then south to Friedrichshain. Afterwards, it winds west between Kreuzberg and Neukölln. It then goes through Schöneberg, over to Friedenau and Zehlendorf, before turning north back to the city centre. Looping above Schöneberg, the course comes full circle as it finishes through the Gate. If you want to check out the course in more detail, there is a great interactive map online that enables you to zoom in and get up close to specific parts of the marathon course.

Time measurement at the Berlin Marathon is carried out exclusively here by ChampionChip – a small plastic transponder that is fastened on to your running shoe and will measure your personal race time.

If you’re planning on entering the Berlin Marathon, good luck and have a great run!

Until next time,

Mohsin Salya

Are You Faster Than These Celebrity Marathoners?

Posted on by Mohsin Salya

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

When you’re chasing down a marathon personal best, you may not have been able to stop and notice the famous faces surrounding you. Many more celebrities than we think are big runners and marathoners, and it’s interesting to see whether you match their pace or not. In this post I’ve put together some surprising celebrity marathon paces, as a source of inspiration for your next long run.

Pippa Middleton – 3:56:33

Obviously Pippa is most known for being the sister of British Royal Kate Middleton. However, Pippa is an active runner. Preferring to complete marathons in exotic locations, her personal best came at the 2015 Safaricom Marathon in Kenya. Finishing in 3:56:33, she was the seventh overall female. Most recently, Pippa completed the 2016 Great Wall Marathon in China. A gruelling course, she finished in 4:54:51 and was the 13th fastest female finish. Pippa is definitely an inspiration for getting out there and tackling a good variety of unusual marathons.

Bryan Cranston – 3:20:45

The Walter White actor from TV sensation Breaking Bad ran the New York City marathon back in 1985, finishing in the impressive time of 3:20:45. Speaking to the New Yorker, Cranston said he watched the race the year before and that inspired him to run it himself: “…old people, children, people in bunny costumes, people who’d lost their legs, this amazing menagerie of humanity,”.

Eddie Izzard – 5:00:30        

A true inspiration for running to raise money for charity, Eddie Izzard did more than just one marathon. Izzard ran 43 marathons in 51 days after just five weeks of training, to raise money for Sport Relief. On his last marathon he recorded his best time of 5:00:30, after completing a 1,100 mile journey around Britain. He kept a blog of his absolutely epic marathon running too.

Oprah – 4:29:15

It came as no surprise when Oprah ran a marathon, due to her kicking off the ‘Anyone can do it!’ mentality back in 1994. Her Marine Corps Marathon time has developed special significance as one of those benchmark goals for man runners. So, if you’re convinced the Boston-qualifying time if out of reach for you, aim for the Oprah qualifier instead.

Ryan Reynolds – 3:50:22

The famous actor ran the 2008 New York City Marathon to raise money for Parkinson’s, in honour of his father who suffered from the disease. Writing on the Huffington Post, he said he would “join thousands of other men and women to march in lockstep solidarity toward searing psychic pain and physical humiliation.” Reynolds’ time wasn’t bad either, considering he definitely didn’t consider himself a runner beforehand.

Hopefully these times and reasons for running will give you some inspiration when planning your next marathon or fundraising event.

Until next time,

Mohsin Salya

 

 

The Best Winter Running Gear for 2016

Posted on by Mohsin Salya

Hi there – welcome back to the Mohsin Salya blog.

Now that the days are dull and getting darker, it’s harder than ever to take on the weather and go out for that all important run. However, with the right gear, you’re more likely to head out into the cold and take on the elements. In this post I’ve put together some of my top running gear picks for winter 2016.

  1. 2XU Hyoptik compression tights

 These compression tights are sure to get you noticed – which is only a good thing when training in the low light conditions of winter. The HYOPTIK reflective logos stand out for greater safety, whilst the fashionable design will make you feel confident when out running. The graduated compression gives extra support to leg muscles and aims to aid post-run recovery. These tights are available for men and women, and come in at £75.

mohsin salya The Best Winter Running Gear

  1. Saucony Ultimate Touch-Tech gloves

Something every runner needs is a good pair of warm gloves. When they’re practical as well, that’s a bonus. These gloves keep your thumbs smartphone ready, so that you can change the track you’re listening to or reply to a text with minimal fuss. The extended cuff adds extra warmth, whilst the fleece offers something to wipe your face on if it happens to be raining. Priced at £20 from Saucony, these are really reasonably priced too.

  1. Runderwear merino underwear

Underneath all the fancy, high-tech running gear, you need a solid foundation. If you haven’t heard of running underwear before, winter is definitely the time to invest in some. These underpants have been designed to give you optimum comfort and performance, as the intelligent fabric combines high grade merino wool with thermocool technology. This is clever because it keeps you cool when you’re too warm, and warm when you’re cold. Priced at £25, these are available for both men and women.

  1. Flipbelt reflective

Do you have a fair few items to carry when you’re out running and no pockets? This clever little thing can store your phone, house keys and credit cards in its super convenient design. The Flipbelt is also super high-vis – you can never have enough reflectivity on a winter run. Available in yellow or black, the Flipbelt is priced at £32, and is definitely a great investment buy.

mohsin salya The Best Winter Running Gear 2

  1. On Running Cloudventure Waterproof

If you’re looking for the ultimate winter running shoe – look no further. The Cloudventure trail shoe is said to be 100% waterproof and windproof, whilst still being breathable. On Running’s innovative sole pods add to the great engineering of the shoe, which even have protective toe caps. Perfect for winter off-road jaunts, these come in at £140 and are available for men and women.

Until next time,

Mohsin Salya