Month: August 2017

Learning to breathe – techniques for running

Posted on by Mohsin Salya

Hi, and welcome back to the Mohsin Salya blog.

I freely admit that for many years – probably like most runners – I didn’t give too much thought to my breathing. Breathing was just something you did without thinking – a necessary function of getting the oxygen you need into your body in order to get to the finish line.

But in recent years I’ve become much more interested in watching my breathing – not least through the breathing techniques that are at the heart of a lot of meditation practice. Having an increased awareness of how I’m breathing, and simply focusing on my in breaths and out breaths, has really helped me to clear my head when I’m out on the road.

Reducing injury

There are also ways in which, unlikely as it may seem, breathing can help to reduce your chances of injury. Impact stress – in other words the stress your landing foot is suffering each time it hits the ground – is at its greatest at the beginning of an exhalation. This is because as you breath out, your muscles – in particular your diaphragm – relax, making it more likely that you’ll injure yourself at this point. Do this repeatedly – by landing on the same foot at the beginning of an exhalation – and you’re storing up trouble. The answer is rhythmic breathing.

Odd-even

This involves having a longer inhale than exhale, breaking the pattern of inhaling and exhaling on the same foot strike. Another important step is to practice breathing from your belly rather than your chest – allowing your lungs to fill with as much oxygen as possible. I’d recommend a pattern of inhaling for three steps and exhaling for two – a good tip is to start by practicing the floor, then walk, and then gradually speed up.

Breathing properly is central to our wellbeing – and a fundamental part of becoming a better runner – so I’d recommend giving the rhythmic technique a go.

Until the next time,

Mohsin Salya

Running: How to warm up properly

Posted on by Mohsin Salya

Hi, and welcome back to the Mohsin Salya blog.

I’ve lost count of the number of times that I’ve told the same thing by experienced runners: ‘just make sure you warm up properly’. It’s probably the number one rule that we should all follow – but how many of us can honestly say we actually do it? And I don’t mean do it half-heartedly (for years I used to jog on the spot for ten seconds, windmill my arms and take a few big breaths and think I was ready for a marathon). I mean really warm up. Just as with any aspect of running, doing it properly is a skill that you need to learn, and then apply consistently in order to see any benefit.

And believe me, it is worth it – here are just a few good reasons why warming up properly so essential:

  • It reduces the risk of setting off too fast, burning out and not getting through your run
  • It warms up your muscles and your joints, reducing the chance of injury.
  • It gets your heart beating, but in a gradual way that will prepare your body properly for a sustained effort.

My personal warm up

So what’s my warm up routine? Here’s what I always recommend whenever people ask me how I get ready for a run:

Do some dynamic stretches (10 each):

  1. Hip Flexor Stretch

Stand up straight and flex your hip and knee – bringing your right knee towards your chest and swinging your left arm forward. Lower and repeat on the other leg.

  1. Plantar Flexor Stretch

Hands on hips, raise your right foot up slightly, keeping your knee straight. Flex your foot with your toes pointing upwards. Repeat with the other foot.

Then just walk.

Yes, walk. Taking a five-minute walk can make the perfect transition between relative inactivity and running. It will get the blood pumping to all of the same places you’ll need on your run, and also provides you with some vital headspace before your get going.

So next time park 5 minutes away from the start line, and build a walk into your pre-run routine.

Until the next time,

Mohsin Salya

Brendan Foster retires as the BBC’s voice of running

Posted on by Mohsin Salya

Hi, and welcome back to the Mohsin Salya blog.

As a child sporting heroes can have a huge impact. And for me, Brendan Foster – who is retiring this year as the voice of athletics for the BBC – was mine. Not as an Olympic athlete – I sadly never saw him run – but as the voice that described many of athletics’ greatest moments over the years.

Olympic standard

Before he became a commentator, Foster was a highly accomplished runner in his own right. He won 5,000m gold in the 1974 European Championships and set a new world record for the 3,000m. Once he retired from the track in 1980 he proved himself to be equally comfortable behind the microphone, and has commentated on pretty much every major athletics event ever since. This year’s World Championships in London – in which he saw Mo Farah win the 10,000m and end his own track career with silver in the 5,000m – was his last.

Great North Run

There is one thing however that Brendan Foster will always be remembered for, and it is a legacy possibly even more lasting than all of his success on the track or as a commentator. The Great North Run was created by Foster in 1981 and is now the largest half marathon in the world. 12,000 runners took part in that first event, and today it is as popular as ever. It’s one of my favourite races to take part in and is an event that always has a completely unique atmosphere – I’d highly recommend you give it a go if you’ve never experienced it.

So, goodbye Brendan Foster – the world of running will never be quite the same again.

Until the next time,

Mohsin Salya

Running with a disability – getting started

Posted on by Mohsin Salya

Hi, and welcome back to the Mohsin Salya blog.

One of the most inspiring aspects of taking part in an organised race is seeing the huge diversity of people taking part – you’ll find yourself running alongside competitors of all ages and abilities. Running is a sport that open to all – and the options for athletes with disabilities are varied.

RaceRunning

One great option for keen runners who rely on sports aids for mobility and balance is RaceRunning – a new sport that uses a three-wheeled frame to support the athlete. You move forward by pushing against the frame with your feet while steering with your hands or arms. It’s a fantastic way for people with even the most limited movement to be able to experience the joy of running.

Guide Running

If you have a visual impairment you might already have considered taking on the challenge of a run with a guide runner. For totally blind athletes, that first run can sometimes be a disorientating and difficult experience – but your body and brain will soon adjust to the experience and you will learn to work with your guide to let them know how you’re feeling.

Competing with a guide runner is in many ways a real team effort – so talk to them, explain how much sight you have, and also be honest with them about the pace you’re comfortable going at. The only final thing to remember is to make sure you cross the line first – if your guide runner goes before you then you’ll both be disqualified!

A positive effect

Running is also just an incredibly therapeutic activity, whether you have a disability or not – as I’ve discussed in another post, it is a great way to lift your mood, build confidence and just clear the mind.

Until the next time,

Mohsin Salya

Finding your ideal running distance

Posted on by Mohsin Salya

Hi, and welcome back to the Mohsin Salya blog.

I distinctly remember two races I ran as a teenager. The first was an 800m: I recall running harder and faster than I’d ever run before. I also remember people quickly passing me, and I soon trailed in last. The other race was a 5,000m, and I remember the feeling of entering the finishing straight on the shoulder of the runner in first place, certain that I had enough energy to take me across the line as a winner. I did – and I knew I had found my distance at last.

So, how do you find yours? Most of us who have run for a while probably have developed a rough idea of what distance suits us best. This is the gut instinct route – how far do you actually like to run? Here’s what Steve Plasencia, from the University of Minnesota has to say on the matter of picking your optimum distance –

Follow your gut

“Certainly, there is a scientific method involved to some degree, as a 5K runner is genetically different from a marathoner, but there’s not much difference between the 5K and 10K runner. So, to some degree it boils down to what the runner likes. The distance where you feel the most comfortable plays a major factor. Do you like the long runs? Can you stay focused for that long a time or are the shorter runs better suited for you?”

A more scientific approach

If you’re feeling a little short changed by that answer, then you might be pleased to hear that there are also more scientific routes to finding your ideal race. Race time equivalent charts – that predict likely finishing times for longer distance races based on the performance in shorter races (or vice versa) – are a good place to start.

Look as well at how you’re physically put together – ideally, sprinters are tall with a muscular, slim lower legs and narrow hips (think Usain Bolt), middle distance runners have plenty of stamina but are more than capable of high speed, while long distance runners are lean and lightweight with slim bodies and legs.

I believe there’s a perfect distance out there for everyone – so go out and find it!

Until the next time,

Mohsin Salya